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.
Restorative yoga for elders

Restorative yoga for elders

As we age it becomes hard to keep up with various activities of life. Moreover, various types of health issues hit body – diabetes, heart problem, sometimes cancer, osteoarthritis, joint pain will surface with age. In addition, changes in life style can have an impact on us. Generation gap and life style changes both take emotional toll on mental health of elders.

They undergo anxiety, depression, Alzheimer’s disease, memory problem, impaired mental health and sense of helplessness occupies mind.

If you have aged parents and elders at home, then introduce them to restorative yoga as it offers various health benefits of those elders who are suffering from different conditions.

Restorative yoga is a practice that leads a person towards healing and recuperative experience. Holding simple poses to relieve stress and to find peace by deep relaxation is possible by restorative yoga.

Restorative yoga involves few poses that are supported by props. This allows seniors to completely rest and relax. Poses such as – light twists of the body, forward bending, gentle back bend, child pose, half pigeon pose, bridge pose, legs up the wall pose and corpse pose. All these poses are supported by props and makes it easy on the body to get into poses.

Seniors should practice restorative yoga for following reasons:

1. It is soothing on nervous system: Deep breathing and slow pace triggers parasympathetic nervous system. It fights stress and will have calming effect on nervous system and comforts both body and mind.

2. Slows down agitation and pace of life: To disconnect from sorrows of life and past pace, slow moving poses helps. These poses give time to explore mind and body and brings back to normalcy. High blood pressure is due to oxidative stress and can cause heart attack. Yoga reduces oxidative stress and saves elders from heart conditions.

3. Expands awareness: Restorative yoga expands awareness of once self. Slower and steady breathing creates awareness of physical sensations, sounds of surrounding nature and expands awareness of rest of the world. This helps elders to reconnect to the world positively.

4. Mindfulness: The mindfulness is needed for every walk of life. This can be experienced by restorative yoga. Working in a group gives a sense of participation and satisfaction of communicating with people around and nurtures mind.

5. Respiration: Limitation of respiration and reduced oxygen supply is another problem we face with age. Breathing exercises keeps respiratory system in good working condition.

6. Flexibility and balance: With age our flexibility decreases and moving becomes hard. Managing arthritis, joint pain and muscle pain is possible by practicing slow yoga. Everyday half an hour yoga practice brings back flexibility by loosening muscles and brings balance. This prevent fall and injury.

Yoga is union of mind and body. Practicing restorative yoga helps to reconnect with divinity within. It brings grace, happiness, balance, strength and awareness to mind and helps in establishing comfortable feelings to go through day to day activities.

Imagecourtesy:tomasdelgado  https://www.needpix.com/photo/download/832391

Author: Sumana Rao | Posted on: August 1, 2018
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Nutritious Jackfruit Dosa

Nutritious Jackfruit Dosa

With gaining popularity, people are trying to find different ways to consume this wonderful fruit. Previously we have provided few recipes using jackfruit as main ingredients.

Today we are presenting another delicious recipe jackfruit dosa which is a traditional rainy season breakfast item of Southern parts of India. Recipe is simple and the outcome is delicious!

Jackfruit contains various nutrients – Digestive fiber, magnesium, vitamin B6, antioxidants, vitamin C, calcium and of course carbohydrates and protein too!

With all these goodies it is a power packed fruit that boosts immune system.

Recipe for Jackfruit dosa

Ingredients:

  1. Ripened Jackfruit edible flesh – 25
  2. Rice – 1 cup
  3. Jaggery powder – ¾ cup
  4. Grated coconut – about ½ cup
  5. Cardamom – 2 or 3
  6. Salt – 1 tsp
  7. Oil or ghee

Method:

  1. Soak rice for about 2 hours.
  2. Remove seeds from edible flesh of jackfruit.
  3. Drain water from soaked rice.
  4. Grind rice, jackfruit, salt, cardamom and jaggery into dosa batter consistency.
  5. Transfer to a vessel and keep it aside for couple of hours.
  6. Place an iron skillet or tava on medium heat and sprinkle little oil evenly on tava.
  7. Once the tava heated, pour a ladle of dosa batter and spread it evenly in circular motion.
  8. Apply oil or ghee and cover it using a lid.
  9. After couple of minutes remove lid and turn the dosa to cook other side. If needed apply little oil. Let dosa turn yellow to golden brown in color.
  10. Remove dosa and serve hot with butter and coconut chutney.

Recipe: www.healthylife.werindia.com

Author: Sumana Rao | Posted on: July 30, 2018
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11 Home remedies to get rid of Facial warts

11 Home remedies to get rid of Facial warts

Facial warts are common and are mostly harmless.

Also known as skin tags, warts can happen due to some skin condition, viral infection (normally HPV infection), nutrient deficiency or can be hereditary.

For some many warts appear on face and neck and can be annoying.

There are different home remedies to get rid of warts.

  1. Castor oil: To dissolve warts apply castor oil on warts before going to bed and let it stay overnight. Wash face in the morning.
  2. Apple cider vinegar: Dip a cotton ball in apple cider vinegar and place it over the warts. Cover with a bandage. Keep this for half a day and remove.
  3. Marigold leaves: Extract juice from marigold plant leaves by crushing leaves. Apply this on warts to remove warts.
  4. Garlic: Cut garlic cloves to thin slices. Keep a slice on wart and apply Band-Aid on it. Remove band aid after few hours or next day. You will see shrinking of warts. Repeat this few times a week and you will see disappearance of wart.
  5. Onion juice: Apply onion juice on warts at bed time and leave it overnight. Wash face next morning with mild soap.
  6. Raw fig juice: Raw un-ripened fig juice is milky and can be obtained when you cut raw fruits. Apply this juice on warts using cotton ball few times a day.
  7. Citric acid: Lemon juice contains citric acid. Applying citric acid on warts shrinks warts and eventually it disappears.
  8. Essential oils: Clove oil, tee tree oil, eucalyptus oil, Santolina oil are helpful too! Using cotton ball dip any one of these oils and place it on wart. After applying cover wart with band-aid. Leave it for few hours and wash face.
  9. Pineapple: Cut pineapple into small pieces and place on warts directly for several times of the day.
  10. Baking powder and castor oil: Mix baking powder and castor oil to make a paste. Apply this overnight on warts. Do this daily till you see changes.
  11. Aloe vera gel: Fresh Aloe vera gel from cut leaves is good to dissolve warts. Aloe gel contains malic acid that reduces warts size. Make sure to wash Aloe gel few times before applying on skin.

Along with above mentioned home remedies, to fight infection boost your immune system with good nutrients.

Including zinc, turmeric, vitamin C, good fat, olives, citrus fruits in diet helps to reduce warts. If wart is too big and painful and does not stop growing contact your doctor for further examination.

Image credit: Photo by Mira Pavlakovic from FreeImages

Author: Sumana Rao | Posted on: July 26, 2018
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Healthy Oats Khichdi

Healthy Oats Khichadi

Oat is consumed as cereal throughout the world. It is one of the preferred food for people who suffer from diabetic condition.

One can consume oats with milk as porridge, as an ingredient in nutrition bar, oat meal bread etc.

If you want to have something bit spicy then, here we are presenting oats khichadi (Pongal) recipe.

It is as delicious as rice pongal and can be breakfast or lunch item for diabetic patients as well as for those who love to have oats.

Ingredients:

  1. Oats – 1 cup (try Quaker oats)
  2. Moong dal– 1/4 cup
  3. Turmeric – 1/8 tsp
  4. Pepper crushed- 2 tsp
  5. Salt – As needed (I added 1/2 tbsp)
  6. Cashew – few
  7. Curry leaves – few
  8. Cumin – 2 tsp
  9. Ginger – grated 1 inch
  10. Green chilli – 2
  11. Asafetida – a pinch
  12. Water – as needed
  13. Ghee – 1 Tbsp

Method:

  1. Pressure cook moong dal.
  2. Prepare jeera and pepper coarse powder. Cut green chilli to small pieces.
  3. Place a vessel on medium heat and add ghee. To heated ghee add cashew and let it turn slightly golden brown*.
  4. Now add cumin and pepper coarse powder, curry leaves, green chilli, grated ginger, asafetida and turmeric powder. Once the aroma releases from the seasoning ingredients add little water, salt and turmeric. Bring water to boil.
  5. Add oats and cook it for couple of minutes.
  6. Add cooked moong daal and mix well to get Pongal/khichadi consistency. Continue mixing and heating for couple of minutes more and turn off heat.
  7. Serve hot Pongal/khichadi with coconut chutney.

Recipe: www.werindia.com

Author: Sumana Rao | Posted on: July 23, 2018
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Best 3 steps to lose weight

Best 3 steps to lose weight

One can find many diet programs to reduce weight. However, it is not only difficult to adopt to weight loss program but also, we end up in regaining weight after diet program stops.

In addition our stamina to withstand hunger can be low and feel unsatisfied.

If you are looking to lose weight gradually, steadily and want to continue to maintain certain weight based on your body mass index (BMI) here are three steps to lose weight.

1. Cutting back sugars and carbohydrates:

When you cut down on sugar and starch, hunger level goes down. Body will start using accumulated fat for energy. Cutting down on starch reduces and lowers insulin levels. This in turn reduces sodium level and water in the body. This one way to reduce water weight!  Cutting carbs from diet reduces hunger and puts body to on autopilot to burn accumulated fat.

2. Eat protein, vegetables and some fat:

Include protein, some fat and vegetables (that are low in carbs) in your daily meals. Including protein boosts metabolism and reduces craving for carbohydrates. Protein is the best nutrient for weight loss. Including good fat in meal is essential for body as it takes care of energy source and replaces some of the carbs that our body needs. In addition, low carb vegetables like – cabbage, lettuce, cucumber family veggies, cauliflower, broccoli, tomatoes help in serving the just necessary daily amount of carbs for the body. As we know these vegetables also supply fiber, vitamins and minerals.

3. Exercise with weights:

Visit gym everyday if you want to steadily reduce weight. Along with your walk and elliptical or yoga, lift weights. Lifting weight burns calories and increases metabolism. Lifting weight reduces body fat and we may end up building up some muscle in place. If you are not comfortable lifting weights go for cardio exercises minimum three days a week.

With above three steps one can lose weight significantly. Do not starve to reduce, instead follow a good pattern healthy diet. Make sure you understand your food and what types of food you should be consuming and what to avoid when you are determined to lose weight. Swapping refined carbs for veggies, including protein in diet and good fat, doing cardio exercise or weight lifting, increasing metabolic rate one can reduce up to 10 pounds in a month.

Listen to Grandma: Healthylife.werindia.com

Image credit: https://www.pexels.com/photo/blue-tape-measuring-on-clear-glass-square-weighing-scale-53404/ (Free for commercial use)

Author: Sumana Rao | Posted on:
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Antibiotic Resistance Bacteria a New Global Threat

Antibiotic Resistance Bacteria a New Global Threat

According to World Economic Forum one of the great global challenge we humans are going to face is Antibiotic resistance bacteria.

The biggest crisis of the 21st Century is “Antibiotic resistance bacteria”

Over the decades we have been using antibiotics both in medicines as well as in farming. The over use of antibiotics has resulted in evolution of bacterial species that are a threat to human health. Scientists and pharmaceutical companies are continuing their work to find new antibiotics.

However, the threat of evolution of new antibacterial resistance species is posing bigger challenge in front. According to WE Forum, if we want long term solution we must look beyond the search for new antibiotics.

Since the discovery of penicillin in 1928 by A Fleming, antibiotics and other similar types of medicines have protected millions of people from dangerous infectious diseases. Prescription of antibiotics as a cure for common conditions became a practice.

Reason for this is, fast and long-term effect of these drugs on human body. Moreover, many antibiotics are broad spectrum means are active against both gram positive and gram-negative organisms. They are invaluable in the control of many healthcare associated infections and diseases.

Antibiotics are very critical in modern medicine – for surgeries, various conditions, for recovery from infections etc. Overuse of antibiotics is resulting in hard to treat microbes that are evolving often. A recent study indicated that nearly 200,000 babies die each year because of over use of antibiotics. There also has been a dramatic increase in the emergence of antibiotic resistance bacterial strains – it means that choice of antibiotics to control infection is becoming limited and expensive. Because of antibiotic resistant bacterial strains, in a year in US alone two million infections, 23,000 deaths resulted in $55-70 billion per year economic impact.

Since 1987, there was no new class of antibiotics has been introduced. According to UK based research study, this could lead to death of 10 million people per year by 2050!

“To avoid this global crisis new innovations and breakthrough ideas in all areas of antibiotics research by clinicians, pharmaceutical industries, academics and control measurements from public health agencies must be developed”.

In the past decades the development of new antibiotics helped to fight against new strain of resistant bacteria. In recent years less than 50 potential new antibiotics are tested and very few of them are successful. The reason for this is not just economics but also difficulties in conducting clinical trials of new drug and getting them approved. It is expensive to run the trials and drug companies are not permitted to conduct trials using new antibiotics with dummy medications – instead they need to prove effectiveness of new against existing antibiotics. This is posing a problem as using new and existing antibiotics for trial is not only expensive and enrolling large number of patients for testing is difficult.

According to WHO drug resistant infection is a greatest challenge. The increase in supply of new antibiotics and cutting demand for existing one could help to meet the demand. Efforts to find new alternative for antibiotics are somewhat promising but we are not there yet and long way to go.

Both WHO and UN have both made tackling antibiotic resistance a high priority globally. As a consumer (and a patient) what we can do?

  • Using antibiotics wisely – make sure to know whether your condition really needs antibiotic treatment
  • Improving hygiene and infection control practice in all places
  • Taking care of health and being fit
  • Get to know alternate options for your condition

One solution to overcome this threat is research teams to develop clinical trial networks and finding simpler ways of getting antibiotics approved. Alternative to antibiotics that can kill bacteria is another possibility.

See how a giant Amazonian frog could help save millions of lives?

https://www.weforum.org/agenda/2018/03/a-giant-amazonian-frog-could-help-us-solve-our-biggest-health-crisis

References:

Image credit: https://www.needpix.com/photo/1582271/pill-medicine-drug-capsule-pain-antibiotic-medication-prescription-health (Free for commercial use)

Author: Sumana Rao | Posted on:
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Yoga for bigger body

Yoga for larger body

Yoga is for all who look for improving health of mind and body. One of the scary part for anybody who is joining a yoga class is “how will I do it? will I be good? The same fear people who has bigger or larger physique goes through too. In addition, they will think about, “will my body can ever be flexible and will it be able to withstand the poses?”  This is not a problem at all. Because Yoga is for everyone! It is not about how flexible your body is, but also about connecting the mind and body to be peaceful and successful. People who have larger physique should not be afraid to practice yoga. Because, there are many people with larger body is doing yoga and are successful and inspiration for others. When you join yoga class keep in your mind that you are not in competition with anybody. You are challenging yourself and you are trying it. You are comparing only to yourself with your progress and not with others.

For large folks interested in exploring yoga, it can be helpful to explode the myth that good health comes only in thin packages.

Do not be afraid to modify poses: When you join a class, you might wonder what is going on and you may feel frustrated. Watch the instructor. Have patience. Learn the pose. If you are unable to do a specific pose and feel that it is beneficial for you, then ask instructor for a modification of the pose. Modifying a pose will give you equal benefit.

1. Listen to your body: Yes, it is important to follow your instincts. You know your body and body will tell you what you can do and how much you can stretch. There is not such thing as no pain without hard work in yoga. IF your body feels pain while stretching or you are unable to do a pose then do not proceed with that pose. When body feels pain it means it is trying to tell you that you might get hurt. Do not be scared off from group classes by assuming you’ll fall behind and have to sit out poses. Call or meet with the instructor before class to see if he /she has experience with bigger yogis.

2. It is also OK to skip poses: It is okay not to do the poses that you are unable to do. Take a break and watch. You will not be humiliated or embarrassed by not doing a pose. Remember, all human bodies has different flexibility and capacity.

3. Find the right teacher and seek you a teacher who works for your needs: Talk to your instructor before or after the class. If the teacher is listening and willing to give you suggestions and modification of poses then it means she/he knows the stuff. Many teachers will be able to explain the physiology of human body related to various poses. If the teacher understands you and willing to teach by not rushing you then he/she is a good instructor. Remember – yoga means not rushing. It teaches us how to be calm, peaceful and enjoying our body how it feels while going through poses.

4. Remember why you are taking yoga class: While taking yoga classes, do not compare yourself to anybody in the room. Your purpose of taking yoga class or doing yoga may be different than others. Do not push yourself. Always remind yourself why you are doing yoga and what benefits you are trying to get.

5. Experiment with poses and types of yoga: If you are feeling comfortable with yoga poses then slowly try different yoga poses. If you are not comfortable, doing certain pose then does not do it. Otherwise, try different types of yoga – Traditional yoga, Hatha yoga, Vinyasa yoga and power yoga.

6. Use props: Props are best gift for yogis. Try using them. Props will help you get into poses properly. Do not feel ashamed to use props in the class. In yoga, getting in and out of posture properly is very important. If you have difficulty in doing a posture use props like Mats, belts, blocks, straps, yoga blankets, bolsters.  In many stores, these will be available for reasonable price. A yoga strap can help you achieve this stretch and support you in other poses, too. And a yoga block can provide support as well, by helping you connect with the ground. Ask an instructor to demonstrate the best practices for using these props.

7. Educate yourself with classes and videos tailored to people with larger bodies: To understand your body take help of videos and classes. Many yoga teachers are not skinny either. They have good and larger physique too. Watch their videos or contact them to get answer for your yoga related doubts.

8. Take it easy and be positive: Loving your body is important. Yoga is not about competition, and it is not about perfection. Frustration is common while we are unable to get into a pose. Dont’ give up on yoga for that reason. Yoga helps you to be focused and develop positive attitude towards life. Use the practice as an opportunity to connect with your mind and body.

9. Think of your weight as a weight: Everybody has weight that is a number. Think about your weight as a weight and not as a burden. Do not think about people who are half your size. Yoga will give flexibility and brings shape for the body that you are looking.

10. Home practice: Home practice is a great way to explore yoga. Start with a sequence that you know and continue adding poses. If you do not know how to do a pose then supplement a regular yoga class too.

Do not think about what type of body you have. To practice yoga one should invest their mind in it.  As Yoga Guru B.K.S Iyengar said “Regular practice of yoga can help you face the turmoil of life with steadiness and stability.”  

Image credit: Photo by Amin Sujan from Pexels
See videos here:

  • https://www.youtube.com/watch?v=IE1cz0WSZpQ
  • https://www.youtube.com/watch?v=XFxfuO0_BkU
  • https://www.youtube.com/watch?v=Ar-al6IhHLQ
Author: Sumana Rao | Posted on: July 17, 2018
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Significance of OM (AUM)

Significance of OM (AUM)

oṃ śāntiḥ śāntiḥ śāntiḥ=Aum! Peace! Peace! Peace!

If you attend a yoga class, it is very likely that the teacher starts the class by reciting the sound of OM three times. Most teachers like to chant OM at the end of the class as well. The natural question that comes up at the end of class after chanting OM is , “why chant OM and what is the significance of this sound?”.

Prayer or worship is considered to be an integral part of the Hindu religion. The chanting of mantras is the most popular form of worship in Hinduism. Yoga and meditation are also considered as a form of devotional service towards the Lord.  The Aum or OM, is a sound of peace. Om is the most important of all mantras. All mantras generally begin and often end with Om. Om is an ancient Sanskrit “word” that was first felt by rishis as they meditated. So what is the significance? “Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. Coming from Hinduism and Yoga, the mantra is considered to have high spiritual and creative power but despite this, it is a mantra that can be recited by anyone”. Everything in the universe is pulsating and vibrating – nothing is really standing still! The sound Om, when chanted, vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature. As such AUM is the basic sound of the universe; so by chanting it we are symbolically and physically tuning in to that sound and acknowledging our connection to all other living beings, nature and the universe (ref: mind & body).

Meaning of OM

The Sanskrit word OM (also written as AUM) is a composite of three letters “A” (– like the first sound in ‘aware’ , “U” (-as in ‘foot’) and “M” ( as the last sound in ‘mum’). The three letters A, U and M represent the waking, dream and deep sleep states. The silence between successive repetitions of the mantra represents the fourth state called ‘turiya’ (literally the ‘fourth’ in Sanskrit), a state that transcends these three states. These three states correspond to the conscious, sub-conscious and unconscious states of the mind.

Here are 5 facts you may not know, to help deepen your knowledge and connect your heart to this ancient sacred syllable.

  1. The sound of OM encompasses all words, all sounds in human language

OM is a matrix of all sounds, when in its diversified form gives rise to all words used in language.

Linguistically, all audible sounds are produced in the space within the mouth beginning at the root of the tongue and ending at the lips. The throat sound is A, and M is the lip sound; and the sound U represents the rolling forward of speech articulation which starts at the root of the tongue, continuing until it ends in the lips. To pronounce OM correctly, remember, the sound vibration is pronounced “oom” as in home.

  1. AUM and OM

In Sanskrit, the sound “O” is a diphthong spelled “AU”. A diphthong is the blending of two vowel sounds where both are normally heard and make a gliding sound. As a result, the difference between OM and AUM is simply one of transliteration.

  1. AUM represents the 3 Fold Division of Time

A – is the waking state

U – is the dream state

M – is the state of deep sleep

At the end of AUM is a pause, a silence. This represents the state known as Turiya, or Infinite consciousness

  1. The visual symbol represents the meaning of AUM

The symbol OM visually consists of three curves, one semicircle, and a dot.

The large bottom curve symbolizes the waking state, A.

The middle curve signifies the dream state, U.

The upper curve denotes the state of deep sleep, M.

The dot signifies the fourth state of consciousness, Turiya.

The semi circle at the top represents Maya and separates the dot from the other three curves. It signals to us that it is the illusion of Maya that is an obstacle to realization of the Highest.

  1. OM is associated with Ganesha

The physical form of Lord Ganesha is said to be that of OM.  The upper curve, of OM, is identified with the head or the face of Ganesh. The Lower curve his belly. The twisted curve, on the right side of OM is the trunk.

In Vedas: The chapters in Vedas, and numerous hymns, chants and benedictions therein use the syllable Om. The Gayatri mantra from the Rig Veda, for example, begins with Om. The mantra is extracted from the 10th verse of Hymn 62 in Book III of the Rig Veda.  These recitations continue to be in use, and major incantations and ceremonial functions begin and end with Om.

ॐ भूर्भुवस्व: |

तत्सवितुर्वरेण्यम् |

भर्गो देवस्य धीमहि |

धियो यो न: प्रचोदयात् ||

Om. Earth, atmosphere, heaven.

Let us think on that desirable splendour

of Savitr, the Inspirer. May he stimulate

us to insightful thoughts.

—Rig Veda III.62.10,

oṃ śāntiḥ śāntiḥ śāntiḥ=Aum! Peace! Peace! Peace!

Author: Sumana Rao | Posted on: July 10, 2018
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