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.
Tap water around the world contains bits of plastic

Tap water around the world contaminated with plastic fibers

Tap water around the world contaminated with plastic fibers

Plastic is becoming a huge problem for entire world. This time scientists found plastic in drinking water. We all know that how much ocean is contaminated with plastic and how the sea animals and habitat is suffering from our mistakes. Sea foods are contaminated with plastic fibers. The new findings reveal that now the micro -plastic contamination is present in our drinking water too!

Recent studies on drinking water showed presence of micro plastic contamination in tap water. Scores of tap water samples from more than 12 nations were studied by scientists for an investigation by Orb Media. Orb Media shared their findings with The Guardian. Results show that 83% of the tap water samples were contaminated with plastic fibers.

What does plastic contamination in drinking water means?

  • Not just restricted to ocean or fresh water, plastic is entering drinking water too. In US alone 94% of contamination rate is recorded with plastic fibers in tap water samples. This has been recorded in Congress buildings, US EPA headquarters and Trump Tower in NY.
  • Lebanon and India had the next highest rate of contamination.
  • This contamination can cause severe health damage.
  • UK, Germany and France had the lowest contamination rate, however, contamination is still at72%.
  • The average number of plastic microfibers found in 500 ml of tap water sample ranged from 4.8 in USA to 1.9 in Europe.

Two separate studies conducted in two different places reveals this huge truth. Microplastic expert Sherri Mason from The State University of New York in Fredonia, supervised the analyses for Orb. While, another group led by Dr. Anne Marie Mahon at Galway-Mayo Institute of Technology form Ireland revealed microplastic contamination in a handful of tap water and well samples.

As stated by Mahon “We don’t know what the [health] impact is and for that reason we should follow the precautionary principle and put enough effort into it now, immediately, so we can find out what the real risks are,” The two concerns are – a very small plastic particles and the chemicals or pathogens that microplastics can harbor. They can penetrate the cell and organs that can risk health. Worry is microplastics can attract bacteria that are present in sewage. Not only the pathogens, microplastics also contain and absorb toxic chemicals. Previous research on wild animals shows these chemicals are released in the body. Per Prof Richard Thompson, Plymouth Univ UK – microplastics are found in a third of fish caught in the UK.

How microplastics enter drinking water?

There is no clear answer – but, the obvious source in atmosphere is fibers shed by everyday clothes and carpets, tumble dryers with open vent. Microplastic fibers possibly released by washing machine might be another source. In Indonesia household wells were found contaminated by microplastic fibers!

Studies conducted by German Scientists shows that, not only wild life, microplastic contamination is found in honey and sugar (Studies conducted by scientist in Germany). Back in 2014 Professor Bart Koelmans, leader of the Wageningen University and IMARES research group stated that ‘We know that nanoplastic particles are released during processes such as the thermal cutting of plastics and 3D printing and when small plastic particles are abrasion by sand – a process that probably also takes place in nature.

Bottle water may not provide a solution as microplastic was found in few samples of bottled water in US and surprisingly in bottle beer (in Germany).  As Mahon said, managing plastic waste must be drastically improved. Reason is, water treatment system cannot filter the plastic fibers as they are nanoparticles or too small. And these plastic particles have been shown to travel through the walls of the intestine, ending up in the lymph nodes, lungs, and other organs.

Already lot of damage has been done to ocean, wild life and environment by our uncontrolled use of plastic. We need to find a solution to control use of plastic and its disposal. If not, like wild life and ocean, we will suffer too by paying big price – our health!!

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Image credit: Image by Rudy and Peter Skitterians from Pixabay  (Free CC0)

Author: Sumana Rao | Posted on: May 10, 2019
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Vinyasa Yoga

For A Better Day Try Vinyasa Yoga

Vinyasa yoga or Vinyasa flow yoga is one of the popular form of yoga in many Western countries. It results in sweaty and energized body at the end of the practice. People feel after vinyasa yoga practice they do not need any weight lifting or body work classes. Often it is believed that vinyasa yoga helps to reduce the body weight ! Some very popular yoga styles, including power yoga, jivamukti, body works and core power make use of the vinyasa yoga method.

Vinyasa is a Sanskrit word means “to place in a certain way.” It refers to a certain sequence of poses that are performed in a particular order. There are four basic definitions of Vinyasa:

1) The linking of body movement with breath

 2) A specific sequence of breath-synchronized movements used to transition between sustained postures

 3) Setting an intention for one’s personal yoga practice and taking the necessary steps toward reaching that goal

4) A type of yoga class ! -well, this is a definition too !

Vinyasa yoga is believed to be an offshoot of Ashtanaga yoga. Ashtanga Yoga is a powerful and dynamic style of yoga developed in the 20th century by the guru, Sri K. Pattabhi Jois. Ashtanga incorporates the sequence of linked poses called a vinyasa, but where Ashtanga has a strict structure and precise set of rules, Vinyasa Yoga is creative and exploratory. Vinyasa yoga is more challenging and it takes time for people to get used to the flow of vinyasa.

While flowing through poses one has to breath in and out -which is a must for Vinyasa poses and it is for this reason Vinyasa is considered as moving meditation. Vinyassa yoga is often faster paced, and the assanas are linked together in a series of movements that are synchronized with the breath.  Vinyasa Yoga is diverse, creative, and challenging on a mental, physical, and spiritual level.

There are physiological and medical benefits to vinyasa yoga. It can help to reduce the risk of heart disease, high blood pressure, stroke and type 2 diabetes. Additionally, it can help detoxify the body so functions, systems and organs operate more efficiently. It also can balance your metabolic system, helping you sleep better and aiding in weight loss.

Vinyasa yoga works on physical, mental, emotional and spiritual levels to connect the mind with the body and relieve stress and anxiety. Mindfully moving through the continual flowing poses during a vinyasa class can help alleviate the static thoughts that may be running through your head. Focusing on the inhale and exhale of your breath results in a positive, calming effect on your central nervous system.

Vinyasa flow has varieties of poses. The basic poses can be following postures: Between each pose one can go through Surya Namaskara poses. Vinyasa also refers to the specific sequence of poses that lead up to downward-facing dog  or Adho Mukha Svanasana in a Surya Namaskara. During a Vinyasa Yoga class, this specific sequence performed between the poses. For example between the below 14 poses one can perform downward- facing dog pose as in Surya Namaskara followed by high plank, cobra pose and downward-facing dog and mountain pose before going through next pose.

1. Pull-Through Tabletop

2. 90-Degree Extension

3. Side Plank Knee Crunch

4. Three Point Plank

5. Lifted Crescent Lunge

6. Elevated Chair

7. Airplane Lunge

8. Sugar Cane

9. Handstand Prep

10. Revolved Reverse Warrior

11. Prayer Lunge

12. Tip-Toe Pulse

13. Camel pose

14. Shoulder stand

In studios and fitness centers too often the Vinyasa yoga is becoming a  playground for the practice of teachers creative expression. This is resulting in Vinyasa yoga or yoga for that matter without a focus on the body alignment and linking of the poses. It is important to go through the flow but not without getting the benefit of stretching, breathing and understanding the benefit of each yoga posture. The practice of yoga becomes more meaningful when the student understands the challenge of the posture and how it is helpful for their body.

References:

  1. www.yogajournal.com
  2. www.aimhealthyu.com
  3. vinyasayogatraining.com
  4. www.wikipedia.com

Image collage: From Healthylife.Werindia.com

Author: Sumana Rao | Posted on:
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Homemade mango ice cream recipe

Homemade mango ice cream recipe

Before this mango season gets over, try preparing mango ice cream at home.

It requires fewer ingredients and easy to prepare at home. Mango ice cream is favorite of both kids and adults.

One can get concentrated mango pulp and prepare mango ice cream in all seasons.

It contains condensed milk and whipping cream. It means, it is bit heavy on calories (about 200).

Instead of consuming large cup whenever you consume mango ice cream satisfy yourself with small portion, small cup!

Mango ice cream recipe

Ingredients

  1. Mango puree – 2 cups (you can also extract from 6 good size mangos)
  2. Condensed milk – 1 cup
  3. Heavy or whipping cream – 1.5 cups
  4. Cardamom powder – a pinch
  5. Saffron – a pinch
  6. Pista – few

Preparation:

  1. Freeze the freezer bowl in advance overnight.
  2. In a blender condensed milk and whipping cream and whip them together to get a smooth texture. Transfer to freezer bowl and keep aside.
  3. Blend mango puree with cardamom powder, pista and saffron (you can add little lemon juice) to smooth texture
  4. Add blended mango puree to condensed milk, whipping cream mixture and stir the mix.
  5. Smoothen the top of the mix using back of the spoon.
  6. Place a piece of parchment paper on top of the mix and cover with a wrapper and freeze the bowl.
  7. If you want rolled scoops freeze the mango ice cream bowl for more than six hours.
  8. If you want soft ice cream then less than 3 hours freezing is enough.
  9. Serve the mango ice cream in cones or serving cups.

Recipe: www.healthylife.werindia.com

Author: Sumana Rao | Posted on: May 9, 2019
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Healthy heart, happy mom

Healthy Heart, Happy Mom

If mom is healthy, entire family will be happy and healthy.  This Mother’s Day one gift you can give your mom is keeping her heart healthy and safe.

There is a growing concern about the increase in heart conditions and heart attack in women. A heart attack in woman is different from the “classic” heart attack. Understanding and educating about the heart attack symptoms may help you and your mom.

Heart attack in medical terms known as “Myocardial infarction” When most people think of heart attacks, they picture sudden and traumatic chest pain. A heart attack doesn’t always look like the typical movie type heart attack, and you might need to be aware of symptoms that are more common for woman. Heart attack symptoms can be mild and have different symptoms.

What are the common symptoms of heart attack in woman?

Women often ignore their heart attack symptoms. Extreme chest pressure is one of this symptom.

  • The most common symptom remains chest pain or discomfort in the chest
  • Squeezing feeling in the chest that lasts for long or it may go away and come back.
  • Even though, there is no work, suddenly short of breath, or sweat can happen: Difficulty to communicate orally due to inability to catch oxygen. This is one of the most common early heart attack signs in women.
  • Increase in fatigues during a normal day and not sleeping at night: More than 70 percent of women suffer from extreme fatigue before a heart attack. Flu-like exhaustion is also experienced by women. This fatigue is different from chronic fatigue that is caused by hormonal imbalance.
  • Not sleeping at night and disturbance in sleep: A study conducted by Cardiovascular experts states that almost half of women who had a heart attack experienced sleep disturbances beforehand.
  • Increase in neck, back and jaw pain which worsens after working out along with pain in arms: Women may not feel numbness in chest but may feel tightness running along their jaw and going down the neck.
  • In women pain in arms can happen in one or both arms.
  • Unusual nausea or vomiting – this is red flag.

Do you know? Most common reason for heart attack in women is anxiety, stress and pressure.  In fact, anxiety is also sign of sign of heart attack in women, more than 30% of women get this symptom.

 How you can help your mom to stay healthy?

  • Active life style: Encourage her to go for walks around the park. Let her socialize, go out with friends for walk, yoga, gym, cycling or dance class. Once a while accompany her to these classes and boost her confidence.
  • Help her to lower stress level: Talk to her as a friend and listen to her. Give her suggestions and take her mind out of worries. Teach her meditation or join her in prayers and meditation.
  • Sleep is essential: Help mom with house work as much as possible. Encourage her to take a nap for at least half an hour in the afternoon. If she is working mom, help her in her morning house work and take part in dinner preparation. This will help her to relax and go to bed easily. Getting more than 7 hours’ night sleep reduces heart attack risk!
  • Stop smoking: If you or your mom have smoking habit, stop it immediately. Smoking by itself increases risk of coronary artery diseases, blood pressure, blood clots.
  • Eat right and eat on time: Mom is not garbage! She should not be eating old, left over foods all the time. As mom takes care of entire family by providing healthy meal and food, it is your duty to make sure she eats healthy food too. Get her fresh fruits, healthy snacks. She will enjoy it.
  • Bring her smiles: Being social and with friends and loved ones reduces her loneliness. It takes away all worries and reduces pressure on mind and body.
  • Ask her to be hydrated: Encourage mom to drink more water. Keep a bottle of water for her in the bed room, living room and dining table. This will remind her to drink water through out the day. Tell her that body relies on water to keep electrolytes in balance.
  • Discussion about health: More importantly talk to your mother once a while about her health and diet. Share information about health and life style.

All the above symptoms, unfortunately are also reasons for many other conditions. However, it is your duty to explain this to your mother and take her for a checkup or talk to your family doctor. If your mom or loved ones are suffering from these symptoms call emergency and take them to nearby hospital.

 Reference: www.werindia.com

Image credit: Photo by Amy Shamblen on Unsplash

Author: Sumana Rao | Posted on:
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Genital itchiness

Reasons and prevention of genital itchiness

Genital itching can happen to anybody and in either sex. Generally it is caused by allergies  and skin irritation. Diabetes, cancer are other conditions that can cause severe itching and visible rashes. In women vaginal infection and in men jock itch is common.

Itching in the genital region can result from a wide range of things, including:

  1. It can be due to allergic reactions to various microbes or chemicals or surgery
  2. Due to Bacterial vaginosis caused by bacteria
  3. Skin or tissue cancer in private parts
  4. Due to diabetes condition
  5. Certain chemicals present in detergents, fabric softeners, soaps, creams, ointments and lubricants, topical contraceptives, body wash, feminine sprays.
  6. Drop in estrogen hormone during menopause causes dryness and itchiness
  7. Sometimes parasites – public lice, crabs, that typically live in pubic hair can cause itchiness
  8. Contagious, extremely itchy skin disease caused by tiny mites known as scabies
  9. Genital herpes and trichomoniasis – sexually transmitting disease
  10. Psoriasis, atopic dermatitis and eczema – skin conditions
  11. Fungal skin infection like Tinea cruris (jack itch)
  12. Yeast infection in vagina, urinary infection
  13. Inflammation in tissues Vaginitis
  14. Shaving- When pubic hair grows back after a clean, smooth shave it causes problem of irritation and itchiness.
  15. Certain sanitary pads can lead to reaction and allergy

 Prevention:

  1. Do not wear synthetic or nylon underwear
  2. Do not wear tight fitting
  3. While using scented body sprays, soaps be careful. Do not apply scented soap around private parts. Don’t spray perfumes, deodorants, scented creams etc. Do not use scented toilet paper.
  4. Rinse well in shower to avoid leaving residues
  5. Allow skin to dry before wearing clothes, let there be no moisture.
  6. Wipe from front to back to prevent bacteria from the anus getting into the vagina after bowel or urination.
  7. Men should also wash private part well including are under the foreskin.
  8. Use unscented or mild laundry detergent to wash underwear.
  9. Do not wear wet clothes for longtime. Daily change your gym clothes and wash them.

Itching in private area can be painful, burning and lead to rashes all the time. Sometimes over the counter medicines will help.  If you feel that the condition is worsening, and does not go away in 2 weeks of time even after application of medicines, ointment, cream it is better to see doctor to avoid any serious complications.

References:

Image credit: Photo by Kishor on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: May 8, 2019
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Roasted Sweet potato noodles with pear and pecan

Roasted Sweet potato noodles with pear and pecan

Sweet potato is one of the favorite root vegetables with kids. Sweet potato noodle is easy to prepare at home. Bake sweet potato noodle with pear, pecans and other easily available ingredients to get a tasty veggie noodle dish that kids love to have.

Ingredients:
1. Sweet potato noodles – 1 kg
2. Fresh cut pears – 2
3. Unsalted butter – 1 Tbsp
4. Pecans – ¾ cup
5. Lemon zest – 1 Tbsp
6. Chives – Chopped ¼ cup
7. Pepper powder – 2 tsp
8. Olive oil (preferred) – ¼ cup

Preparation:
1. Wash sweet potato and get ready with sweet potato noodles
2. Wash and cut pears to 1 inch pieces
3. Preheat oven 400 degrees.
4. In a large bowl toss sweet potato noodles, pears with salt and pepper and, spread the content evenly on parchment paper on baking sheet
5. Roast for about 20 mins. Halfway turn the veg mix. Let it turn lightly brown and tender
6. In a nonstick pan add butter and melt it. Now add pecans, stir until pecans releases aroma. Remove and keep aside.
7. In a large bowl mix sweet potato noodle, pecans, lemon zest, chives and toss to combine.
8. Season with little more salt and pepper and serve for lunch or dinner.

Reference;

www.wegmans.com

Author: Sumana Rao | Posted on:
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Rainbow fruits and vegetables

Include rainbow colors in summer diet

While shopping for veggies and fruits, balance your cart with these various colors. Eat two servings in the morning with breakfast, two in the night and two at lunch time. Daily consider having about six cups of colorful produce in different forms. Moreover, consider buying local produces and seasonal colorful produces. Prepare salad, soup, curry, mix with sprouted grains, prepare smoothie or just consider eating cut fruits, raw vegetables.

Phytonutrients are good for health and they represent in different colors in fruits and vegetables. Consider including varieties of colorful produces in your summer diet for following reasons.

Red: is rich in carotenoid lycopene. It destroys free radicals and helps in protecting heart and lungs from serious conditions. It is good for prostate health. Vitamin A and C, manganese and fibers are present in red colored produces. It is present in cranberries, tomatoes, cherries, apple, beet, black and red grapes, red pepper, raspberries, strawberries.

Green: Green fruits and veggies are rich in isocyanate, indoles, sulforaphane and inhibit carcinogens. Greens contain folate substances that aides in cell reproduction and lutein for improving eyesight. These substances are present in mustard family -broccoli, cabbage, cauliflower, kale, alfalfa sprouts, kiwi, spinach and other greens, green tea, herbs such as mint, basil, cilantro, rosemary etc.

White: Quercetin and kaempferoal are two antioxidants present in white produces. They have anti-cancer, anti-tumor properties. Present in cauliflower, leeks, turnips, mushroom, radish, white onions,

Orange: Orange contain alpha and beta carotene that helps in intracellular communication and good for circulatory system and  prevent heart disease. In addition they contain antioxidants that destroy disease promoting free radicals that keep our bones, eyes and immune system in order.  These are present in oranges, pineapple, mango, pumpkin, peach, yellow peppers, yellow squash, corn, sweet potato, carrots.

Purple, blue: Anthocyanins and proanthocyanins pigments are present in purple and blue fruits, vegetables. They are helpful in antiaging process, helps in blood circulation and cell regeneration. These are present in blueberries, blackberries, black grapes, eggplant, figs, purple cabbage etc.

Eating such varieties of colors that includes bright citrus fruits to leafy greens ensures we get variety of minerals and vitamins that our body demands for good health.

Image credit: Image by LoggaWiggler from Pixabay 

Author: Sumana Rao | Posted on:
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