All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Easy tips to clean cookware

Quick tips to clean cookware

Daily cookware that we use for serving or eating must be clean and presentable. Any unwanted marks that settles on surface or inside the vessels including dried water marks make them look not so clean. Cleaning cooking vessels can be hard. Moreover, some cookware and vessels need extra effort and attention to clean. There are easy and quick methods to clean vessels using regular ingredients readily available in the house.

  1. To remove scorched milk: To get rid of the scorched milk smell from the steel vessel, add water to vessel and sprinkle little salt. Let salt sit for 10 minutes. After 10 minutes wash the vessel using dish soap as you usually do.
  2. Care for cast iron: Seasoning the cast iron is a traditional method. This improves the texture and makes cooking easy with cast iron. To season the cast iron, apply vegetable oil inside the cast iron tava or skillet. Leave it for a day or two and wash. Once a while or every wash you can repeat this to keep the cast iron in good shape for long term use. Do not soak the cast iron in soap water as soap can seep through the porous surface of iron, spoiling the texture of the cast iron and this will destroy your recipe and cooking. Instead of soap, use salt and borax to clean cast iron after cooking.
  3. Baking pans, pie pans cleaning: Sometimes rust stain can destroy pans. To get rid of rust stain, cut a potato in half, dip in a mixture of dish soap, baking soda and little bleach and rub the rust stain using the potato followed by a wash with water.
  4. Nonstick cookware: Do not use abrasive pads to clean nonstick cookware. Instead, use soft sponge, dish soap and warm water.
  5. To clean burnt pot or vessel: Do not take trouble to scrub the burnt vessel as it is. Instead, fill little water, add few drops of vinegar, one spoon baking soda and keep the vessel on medium heat. After a boil turn the heat off. Use dish soap and wash the vessel.
  6. To clean copper vessels:

*Tamarind and salt: Apply tamarind and salt evenly on the surface, scrub and leave it for couple of minutes followed by a wash using dish soap.

*Use salt and vinegar: Mix a cup of vinegar and three tablespoon salt. Transfer it to spray bottle. Spray evenly on the vessel, allow it to sit for few minutes. Scrub and wash using water.

*Tomato sauce: Apply tomato sauce and scrub the copper vessel. Leave it for few minutes. Wash using dish soap and rinse in water.

*Lemon and salt: Mix salt and lemon juice to prepare paste. Apply the paste on copper vessel. Let it sit for few minutes. Scrub wash with dish soap and rinse with water. You can also use lemon half and salt. Scrub the salt and lemon half on the surface, leave it for few minutes and wash using dish soap and water.

  • Silver vessels:Use tamarind and salt, lemon and salt, tomato sauce to clean silver vessel just like the copper vessel cleaning tips described above. After washing, dry silver vessels. Using a clean cloth wipe again to make sure no water or moisture left behind in silver vessels. Wrap them in paper and transfer to airtight plastic bags (big Ziploc will do too). This prevents oxidation of silver metal and retains the shiny look.

Author: Sumana Rao | Posted on:
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Menopause hair loss

Reasons For Hair Loss During Menopause And How To Take Care

Menopause brings many changes to the body, including shifts in hair growth and texture. Many women notice thinning hair, increased hair fall, and slower regrowth during this phase. Understanding the causes of menopause-related hair loss and taking proactive steps can help maintain hair health.

Why does menopause cause hair loss?

The primary reason for hair loss during menopause is hormonal imbalance. Two hormones estrogen and progesterone, which help hair grow and stay in place longer, start declining during menopause. As these hormone levels drop, hair follicles shrink, leading to:

  • Thinning hair (especially at the crown or part line)
  • Slower hair growth
  • Increased hair fall

At the same time, androgens (male hormones like testosterone) may become more dominant, which can contribute to androgenic alopecia or female pattern baldness. Androgens can cause hair follicles to shrink, resulting in finer and weaker hair.

Other contributing factors include:

  • Stress: Increased cortisol levels can slow hair growth.
  • Nutritional deficiencies: Lack of essential nutrients like iron, biotin, and omega-3s can weaken hair.
  • Genetics: If your family has a history of female pattern baldness, you may be more prone to hair thinning.
  • Thyroid issues: Menopause can trigger thyroid imbalances, which may cause hair loss.

How to prevent and manage hair loss during menopause? While hair loss during menopause is common, there are ways to slow the process and encourage hair regrowth.

1. Eat a healthy diet: A nutrient-rich diet can strengthen hair follicles and support growth:

  • Protein: Hair is primarily made of keratin, a type of protein. Include plant-based sources like lentils, quinoa, tofu, and nuts.
  • Iron & Zinc: Found in leafy greens, beans, and pumpkin seeds, these minerals help prevent excessive shedding.
  • Omega-3 Fatty Acids: Essential for scalp health, found in flaxseeds, walnuts, and chia seeds.
  • Biotin & B Vitamins: Whole grains, avocados, and mushrooms support hair growth and reduce breakage.
  • Antioxidants: Found in berries, dark chocolate, and green tea, antioxidants help fight oxidative stress that damages hair follicles.

2. Use gentle hair care products:

  • Avoid harsh sulfate and alcohol-based products, as they can strip the hair of natural oils.
  • Use a mild, hydrating shampoo with natural ingredients like aloe vera, rosemary oil, or coconut oil.
  • Minimize heat styling (blow drying, curling irons) to prevent further hair weakening.
  • Limit chemical treatments like dyes, perms, and relaxers.

3. Scalp stimulation and natural remedies:

  • Scalp massage: Regularly massaging the scalp with essential oils like rosemary, peppermint, or castor oil can improve circulation and stimulate hair follicles.
  • Aloe vera Gel: Applied to the scalp, it soothes irritation and promotes hair growth.
  • Green tea rinse: Rich in antioxidants, green tea can reduce hair shedding when used as a rinse.

4. Manage stress and get better sleep: Since stress can increase cortisol levels and accelerate hair loss, it’s important to manage it through:

  • Yoga, breathing and meditation: Help reduce stress hormones.
  • Regular exercise: Boosts blood circulation, including the scalp.
  • Quality sleep: Aim for 7–9 hours to support overall hormonal balance.

5. Consider supplements and treatments:

  • Collagen: Improve hair strength and elasticity.
  • Saw palmetto: May help block DHT – Dihydrotestosterone -a hormone linked to hair thinning.
  • Herbs: Like Rosemary, Amla, Aloe vera, Fenugreek, Hibiscus, Henna, Curry leaves – help in regrowing hair.
  • If the hair loss is severe, your doctor might suggest low level laser therapy or hormone therapy to stimulate hair follicle

When to see a doctor? If hair loss becomes severe, consult a dermatologist or endocrinologist. They can check for underlying conditions like thyroid imbalances, iron deficiencies, or other hormonal disruptions.

Menopause related hair loss can be frustrating, but with the right lifestyle changes, hair care routine, and nutrition, you can slow the process and encourage regrowth. Patience is the key most hair regrowth strategies that take a few months to show results.

Image credit: Photo by Towfiqu barbhuiya: https://www.pexels.com/photo/a-woman-removing-hair-from-a-hair-brush-12941394/ (Free to use)

Author: Sumana Rao | Posted on: March 26, 2025
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Yugadi pachadi recipe

Celebrate Yugadi With Refreshing And Nourishing Yugadi Pachadi

Yugadi Pachadi is a symbolic dish made on Yugadi day to represent the different flavors of life: sweet, sour, bitter, spicy, salty, and tangy. It is made with simple ingredients and is nutritious, refreshing, and full of cultural meaning.

What benefits you get by consuming Yugadi pachadi? Continue reading…,

Symbolism of Yugadi pachadi’s flavors

  • Tangy (Raw Mango) – Surprises in life
  • Sweet (Jaggery) – Happiness
  • Sour (Tamarind) – Challenges
  • Bitter (Neem Flowers) – Sadness
  • Spicy (Chili/Pepper) – Excitement
  • Salty (Salt) – Balance in life

Yugadi Pachadi simple recipe

Ingredients:

  1. Raw mango – ¼ cup (chopped, for tanginess)
  2. Neem flowers – 1 tsp (for bitterness)
  3. Jaggery – ½ cup (grated, for sweetness)
  4. Tamarind pulp – 2 tbsp (for sourness)
  5. Black pepper / Green Chili – ½ tsp (for spiciness)
  6.  Salt – ¼ tsp (for balance)
  7. Water – ½ to 1 cup (as needed for consistency)

Preparation:

1.Prepare the ingredients-

  1. Peel and finely chop the raw mango.
  2. Soak tamarind in warm water for about 10 minutes and extract the pulp.
  3. Grate jaggery and set aside.

2️. Mix the ingredients as below –

  1. In a bowl, add tamarind pulp, jaggery, and warm water. Stir well until jaggery dissolves.
  2. Add chopped raw mango, neem flowers, salt, and black pepper/green chili.
  3. Mix everything well and let it sit for 5–10 minutes so the flavors blend.

3️. Serve fresh: Yugadi Pachadi is best enjoyed fresh as a prasad (offering) after puja or before lunch.

Health benefits of Yugadi Pachadi ingredients:

  • Raw mango – Rich in Vitamin C, boosts immunity.
  • Neem flowers – Detoxifies the body, improves digestion.
  • Jaggery – Provides natural energy, aids digestion.
  • Tamarind – Improves gut health and adds iron.
  • Black pepper/Green chili – Good for metabolism and immunity.

 Wishing you all a Happy & Prosperous Yugadi!

Image credit: Mango, Neem, Jaggery, Tamarind – Wikimedia commons (CC BY-SA 3.0 & 4.0), Black pepper Pixahive (Image by Aravindh, CC0 Free to use ) & Pachadi -Werindia.com

Author: Sumana Rao | Posted on: March 25, 2025
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Strep throat in children

Strep Throat in Children- Symptoms And Treatment

Strep throat is a bacterial infection caused by Group A Streptococcus bacterium. It is common in children and spreads through respiratory droplets from coughing, sneezing, or sharing utensils.

Symptoms of strep throat in children: Strep throat can develop quickly, usually within 2–5 days after exposure. Symptoms include:

  •  Sore throat – Severe pain, especially when swallowing
  •  Red, swollen tonsils – Often with white patches or streaks of pus
  •  Fever – Typically 101°F (38.3°C) or higher
  •  Swollen lymph nodes – Tender lumps in the neck
  • Headache and body aches
  •  Loss of appetite & nausea
  • Red rash (Scarlet fever) – Sometimes appears as tiny red bumps.
  • Bad breath – Due to bacterial infection

Strep throat does not usually cause: Runny nose, cough, or hoarseness (these are more common with viral infections).

Strep throat in children is most common in late fall, winter, and early spring.

  1. Cold weather and indoor crowding – During colder months, kids spend more time indoors in close contact, making it easier for the Group A Streptococcus bacteria to spread.
  2. Weaker immunity in winter – Less sunlight exposure means lower vitamin D levels, which can weaken the immune system.
  3. Dry air and irritated throat – Heating systems can dry out the throat, making it more vulnerable to infections.
  4. Back to school days – Increased interaction in schools and daycare centers raises the risk of bacterial transmission.

During summer strep throat infection is less common in children. However traveling, overcrowded places, weak immune system or sharing utensils can lead to strep throat.  

Treatment for strep throat in children: Since strep throat is bacterial, it requires antibiotic treatment to prevent complications like rheumatic fever or kidney inflammation.

1. Medical treatment:

Antibiotics: Should be prescribed by a doctor: Antibiotics should be taken for the full course (usually 10 days), even if symptoms improve.

  • Penicillin or Amoxicillin (most common)
  • Cephalosporins or Azithromycin (if allergic to penicillin)

Pain Relievers – ask your child’s doctor and get prescription medicine

  • Acetaminophen (Tylenol) or Ibuprofen (Advil, Motrin) for pain and fever relief.
  • Aspirin should be avoided for children as it can lead to risk of Reye’s syndrome.

2. Home Remedies for Comfort

  1. Cold or warm fluids – Water, herbal tea, broth, or smoothies to soothe the throat.
  2. Honey (for children over 1 year) – Natural antibacterial and throat soother.
  3. Soft foods – Yogurt, mashed potatoes, applesauce to ease swallowing.
  4. Saltwater gargle (for older children) – ½ tsp salt in warm water to reduce inflammation.
  5. Cold treats – Ice cream, popsicles, or frozen fruit for throat relief.
  6. Rest and hydration – Help the body fight infection faster.

Immune boosting foods:

  1. Fruits and vegetables – Rich in Vitamin C & antioxidants (oranges, kiwi, bell peppers, berries, spinach, carrots).
  2. Probiotic foods – Support gut health (yogurt, kefir, kimchi, sauerkraut, miso).
  3. Protein and Iron – Build immune cells (lentils, chickpeas, tofu, nuts, seeds).
  4. Healthy fats – Reduce inflammation (avocados, walnuts, chia seeds, olive oil).
  5. Zinc rich foods – Improve immune response (pumpkin seeds, quinoa, cashews, whole grains).
  6. Hydration – Keeps the body strong (water, coconut water).

Avoid: Processed foods, sugary drinks, excessive dairy, and fried foods -as they weaken the immune system.

When to see a doctor? Seek medical attention if your child has:

  1. High fever (above 102°F/38.9°C)
  2. Severe difficulty swallowing or breathing.
  3. Excessive drooling (in younger children, may indicate difficulty swallowing)
  4. No improvement after 48 hours on antibiotics
  5. A rash (possible Scarlet Fever)

Prevention tips:

  • Wash hands frequently!
  • Avoid sharing utensils & cups!
  • Cover mouth when sneezing/coughing.
  • Replace toothbrush after recovery.

Image credit: https://www.cdc.gov/

References:

  1. https://www.cdc.gov/
  2. https://www.luriechildrens.org/
  3. https://www.hopkinsmedicine.org/
  4. https://www.nhs.uk/
Author: Sumana Rao | Posted on: March 24, 2025
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Laughing yoga benefits

Why You Must Laugh More Often? Find Out The Benefits Of Hasya -Laughter Yoga

Do you laugh less often or worry all the time? Then you must practice laughter or Hasya yoga. It is one of the best “medicines” that brings your stress level down and helps to improve your wellbeing. Laughter yoga or Hasya Yoga is a practice that combines intentional laughter with deep yogic breathing pranayama to promote physical and mental well-being. Laughter yoga concept was first introduced by Dr. Madan Kataria, a physician from India, in 1995. The idea behind laughter yoga is that the body cannot distinguish between genuine and forced laughter—both provide similar physiological and psychological benefits.

In today’s fast-paced world, stress, anxiety, and negativity dominate our lives. Hasya Yoga helps counteract this by using intentional laughter to reduce stress hormones, boost mood, and improve overall wellbeing. Since the body cannot distinguish between real and fake laughter, the benefits remain the same- helping us feel happier, healthier, and more connected.

How does Hasya Yoga helps in producing “good” hormones?

Laughter triggers a biochemical reaction in the body, leading to the release of several beneficial hormones:

  1. Endorphins (happiness hormones): Laughter stimulates the brain to release endorphins, which act as natural painkillers and mood enhancers. This helps reduce stress, anxiety, and even chronic pain.
  2. Dopamine (motivation and pleasure hormone): Laughter activates the brain’s reward system, increasing dopamine levels. This makes us feel more motivated, happy, and satisfied.
  3. Serotonin (mood stabilizer): Laughter yoga boosts serotonin, which is essential for mood regulation and combating depression. Natural serotonin production reduces the need for artificial stimulants like caffeine or sugar.
  4. Oxytocin (love and connection hormone): Social laughter increases oxytocin, strengthening bonds with others. This fosters feelings of trust, love, and connection in relationships.
  5. Reduces cortisol (stress hormone): Laughter actively lowers cortisol levels, helping the body relax. Lower cortisol means better sleep, improved digestion, and stronger immunity.

Benefits of laughter yoga:

  • Reduces stress – Lowers cortisol levels and boosts mood.
  • Improves cardiovascular health – Enhances blood circulation and oxygenation.
  • Promotes social connection – Laughter is contagious and strengthens bonds.
  • Enhances mental wellbeing – Releases endorphins, reducing anxiety and depression.
  • Boosts immune function – Laughter increases the production of infection-fighting cells.
  • Improves oxygen flow – Enhances brain function and energy levels.
  • Lowers blood pressure – Reduces risk of heart disease.
  • Promotes better sleep – Reduces stress-induced insomnia.
  • Enhances digestion – Massages internal organs, improving gut health. Which means you will make your gut bacteria happy, and you will retain your health.

How does Laughter Yoga work?

  • Warm up exercises – Clapping, chanting, making laughing sounds like “ho ho, ha ha ha” and playful movements to loosen up.
  • Breathing exercises – Deep diaphragmatic breathing to enhance oxygen flow.
  • Laughter exercises – Simulated laughter, often done in a group setting, which eventually turns into genuine laughter.
  • Childlike playfulness – Engaging in lighthearted activities to spark natural laughter.
  • Relaxation and meditation – A cool-down phase with deep relaxation or guided meditation.

Image credit: Image by Peggy und Marco Lachmann-Anke from Pixabay (Free to use under Pixabay Content License)

Author: Sumana Rao | Posted on: March 21, 2025
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Health benefits of mulberry

Health Benefits of Delicious Mulberry And Ways To Include In Daily Diet

Mulberries (Morus sps). are sweet, juicy berries that grow on the mulberry tree and are packed with nutrients and antioxidants. They come in black, red, and white varieties, each offering unique flavors and health benefits.

Mulberries are nutrient-dense berries that offer various health benefits:

1. Rich in antioxidants: High in resveratrol, which supports heart health and reduces inflammation. Contains anthocyanins that fight oxidative stress and aging.

2. Supports blood sugar control: Contains DNJ (Deoxynojirimycin), which may help regulate blood sugar levels. Useful for managing diabetes and insulin sensitivity.

3. Boosts immunity: Rich in vitamin C, vitamin A, and iron, which strengthen the immune system. Helps fight infections and supports wound healing.

4. Improves digestion: High in dietary fiber, promoting healthy digestion and preventing constipation.

5. Supports brain and nervous system: Resveratrol and antioxidants help protect brain cells, potentially reducing the risk of neurodegenerative diseases.

6. Enhances skin and hair health: Vitamin C and iron help boost collagen production for healthy skin. Supports melanin production, promoting healthy hair growth.

Ways to include mulberries in your diet

Fresh mulberries

  • Eat them as a snack or add them to smoothies, fruit salads, or yogurt bowls.

Dried mulberries

  • Use them as a natural sweetener in granola, trail mix, or oatmeal.
  • Soak dried mulberries in water overnight and blend into drinks.

Mulberry tea

 Mulberry powder

  • Mix into smoothies, shakes, or herbal drinks.
  • Use in baking for healthy muffins, energy bars, or pancakes.

Mulberry Jam or syrup

  • Make a homemade jam with fresh mulberries, honey, and lemon.
  • Use as a topping for toast, pancakes, or desserts.

Mulberry juice or wine

  • Fresh mulberry juice is refreshing and packed with antioxidants.
  • Ferment into mulberry wine or vinegar for a probiotic-rich addition to your diet.

Who should be cautious to consume mulberry?

  • Diabetics & those on blood sugar medication – May need to monitor blood sugar levels. Mulberries contain DNJ (Deoxynojirimycin), which helps lower blood sugar levels.
  • People with allergies to mulberries or related plants – Risk of allergic reactions.
  • High fiber content may lead to bloating, gas, or diarrhea if consumed in large amounts, especially in dried form.
  • Those on cholesterol-lowering drugs should also consult their doctor before consuming mulberries regularly.

Image credit: Image by Kadir Kritik from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: March 20, 2025
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Pumpkin masala poori

Pumpkin Masala Poori Recipe

Pumpkin is highly recommended in  low calorie diet plans. It is good for chronic conditions, helps in improving eye sight. It contains Vitamin A, C, lutein and zeaxanthin. To boost immune system include pumpkin in your diet.

There are varieties of pumpkin dishes and desserts one can prepare. For a change try pumpkin poori for evening snack or morning breakfast with vegetable saagu.  

Ingredients:

  1. Sweet pumpkin – small size
  2. Rice flour -3 cups
  3. Cumin-1 tsp
  4. Grated coconut- ½ cup
  5. Curry leaves – 10-12 leaves
  6. Red chili -6-8
  7. Asafetida – pinch
  8. Salt – as per taste
  9. Oil for frying

Preparation:

  1. Wash and peel pumpkin. Remove seeds and cut into small pieces.
  2. Puressure cook pumpkin. Do not add water. One whistle is enough to  cook pumpkin. Remove pumpkin from pressure cooker and allow it to cool.
  3. Add cumin, coconut, asafetida and red chili into grinder and grind it to fine paste. Add very little water.
  4. Finely chop the curry leaves and mix with spice (masala) paste.
  5. Mix pumpkin, masala and salt well. Now add rice flour to the mix to form a dough. Adjust rice flour based on pumpkin- masla quantity.
  6. Prepare small balls for poori using dough, roll them to small sheets.
  7. Heat oil on medium heat source and fry the pooris. Remove puffed pooris to paper towel to remove excess oil.
  8. Serve hot pumpkin pooris with vegetable saagu or potato curry.

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Author: Sumana Rao | Posted on:
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