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.
International Yoga

Yoga changes gene expression for better

If you are not practicing yoga, then you may need to rethink about it. Those who are practicing yoga regularly, may not aware of one more benefit of practicing yoga to their body.

Do you know when you are doing Surya Namaskar or Sun Salutation or any Yoga pose -your gene expression might be changing for better!

On International Yoga day, something we all need to know is, ancient Yoga practice always helped our ancestors not only in keeping mind calm but also helped in boosting immune cells to fight against various conditions.

Yoga is known to improve wellness in healthy people and have benefits for patients. Yoga is linked to not only lower stress levels but also it reduces back pain, increases bone health, gives relief from depression, reduces sugar level etc.

The mechanisms of how yoga positively affect the mind-body system was unknown till recent years. The mechanism or how these positive effects are enacted was not that well known till recent years.

Various research publications that tested benefits of Yoga intensively justifies the benefit of Yoga for human body. Research from past few years has demonstrated that mind-body practices including yoga that initiate the relaxation response may result in enduring changes in gene expression.

Research from the University of Oslo (2013) has determined that yoga practices can have an almost immediate impact on gene expression, particularly in immune cells.

Results published in PLOS One journal reveals the genetic evidence that proves yoga’s impact on immune system.  In this study researchers examined 10 participants who underwent a week long yoga retreat where they did meditation, yogic postures and yogic breathing exercises. Examining the participants’ blood before and after four-hour yoga sessions showed that the yoga practice changed the expression of 111 genes in circulating immune cells. In contrast, music and walking-based relaxation changed the expression of 38 genes. Study showed that practicing Sudarshan Kriya and other yoga Practices (SK & P) were compared with simple walks and listening to relaxing music. The results show that the SK and other yoga practice (SK &P) program has a rapid and significantly greater effect on gene expression in PBMCs (peripheral blood mononuclear cells) compared with the control regimen.

These findings suggest that effects of yoga practices have an integral physiological component at the molecular level which is initiated immediately during practice and may form the basis for the long-term stable effects.

In summary the ancient yoga is very effective than the other exercise regime and gives more health benefits through positive impact on the genetic level.

Reference:

  • http://journals.plos.org/plosone/article
  • https://tv.greenmedinfo.com/
  • https://www.yogajournal.com
  • Image credit: Photo by Elly from Unsplash  (Free for commercial use)
Author: Sumana Rao | Posted on: June 20, 2019
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Palak Basmati rice

Palak Basmati Rice

Indian spinach also known as palak leaves are popular leafy vegetable in Indian cuisine. It resembles spinach leaves and provides health benefits like spinach. It contains good amount of iron, magnesium and calcium. It is a good for diabetic diet, bone health, cancer diet and known to reduce blood pressure. There are many varieties of dishes one can prepare using Indian spinach or palak. Palak paneer is famous dish found in Indian restaurants throughout the world. If you are fan of Basmati rice and you can try spicy palak basmati rice following below recipe.

Ingredients:

1.       Basmati rice – 1 cup

2.       Onion – ½ sliced thin

3.       Palak leaves – 1.5 cups chopped

4.       Garlic – 2 or 3 cloves, small cut pieces

5.       Green chilli – 2 or 3

6.       Green peas – ¼ cup

7.       Clarified butter (ghee)– 1.5 tsp

8.       Cumin seeds – 1 tsp

9.       Salt – as per taste

Procedure:

1.       Cook Basmati rice – do not overcook.

2.       On medium heat, place a wide pan and add ghee.

3.       dd cumin seeds followed by slit green chilli, sliced onion,  garlic pieces and fry /sauté for few minutes.

4.       Add chopped palak leaves and continue frying for about one or two minutes. Palak will change color and shrink in size as it cooks.

5.       Add green peas and cook for few minutes.  

6.       Now turn heat source to low heat and add cooked Basmati rice, salt and mix with fried ingredients.

7.       Serve hot Basmati palak rice with raita for lunch or dinner.

Author: Sumana Rao | Posted on: June 19, 2019
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Emotions tied to body pain

Emotions tied to body pain

Emotions tied to body pain

We know that our body and mind are interconnected and so is our body pain and emotions that we feel. Some days we feel up and some days emotionally down. These negative emotions that we feel are more powerful than we think and have direct impact on our physical health. In fact, the chronic pain that many of us feel might not just be the result of injury but could be due to small or bigger emotional issues. When a doctor says take plenty of rest or relax, it might feel like a simple suggestion. During illness healing procedure, if anyone face stress and anxiety that can have negative impact on healing.

According to experts every single origin of pain in our body can be traced back to a specific emotion and its impact tells us that there is still repair work need to be done by integrating specific lessons for disappearance of pain.  All our pain starts because of unchecked build up of emotions that become excessive for body to handle.  When we experience such pains, we must investigate our emotions – what is our feeling, what we are going through and how much emotionally we are burdened? Human body when encounter stress, anxiety, depression in different ways will act on various parts of body. Next few slides will explain how various types of emotions acts on body part in terms of pain.

Emotions tied to head pain: Read more

Head pain and emotions

Emotions tied to Shoulder pain: Read more

Shoulder pain and emotion

Emotions tied to Neck pain: Read more

Neck pain and emotion

Emotions tied to back pain: Read more

Back pain and emotions

Emotions and Elbow pain: Read more

Elbow pain and emotion

Emotions tied to hand pain: Read more

Emotions and hand pain

Emotions tied to hip pain: Read more

Emotions and hip pain

Emotions tied to knee & calves pain: Read more

Emotions, knee and calf pain

Emotions tied to ankle & feet pain: Read more

Emotions, ankle and feet pain

Body pain, fatigue & emotions : Read more

Emotions, fatigue and body pain

References:

https://www.huffpost.com

www.healthylife.werindia.com

http://www.migrainesurvival.com

https://www.healthline.com/

Author: Sumana Rao | Posted on:
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Tips to freeze fruits

Tips to freeze fruits

Summer is the season we get to taste many varieties of fruits. Sometimes we buy excess fruits and throw them or fruits get spoiled.  One way to make use of excess fruits is to freeze and use them during off season.  Freezing fruits will help during off season baking or cooking varieties of dishes and desserts.  Not all fruits do well in freezer or does not taste good after freezing. To freeze fruits properly in terms of “retaining quality” one should know how to freeze fruits properly.

  1. Choose good quality fruits and they should be fresh and at optimum maturity.
  2. Do not freeze fruits immediately after you bring them in. Keep them in refrigerator to retain freshness, minimum four hours storage in refrigerator helps fruit to get used to cold temperature.
  3. Before proceeding with freezing – wash, clean and drain the fruits. Remove seeds, pits, hulls or if needed remove skin. Use normal temperature water and then give few washes in cold water.
  4. Place fruits in freezer containers. You can use freezer bags to save the space. If you are using freezer bags remove all the air and leave enough head space both in container as well as in bags
  5. Label the bags and containers with time, date and types of fruits. If you have added any ingredients during the freezing mention on it on the label (salt, sugar, honey, water etc.)
  6. Use the frozen fruits within one year for to get better nutrition and quality
  7. For freezing, pack fruits in sugar syrup, dry or unsweetened fruit juice (same fruit juice is better or in water.  Fruits will have better texture if we use sugar syrup.  Fruits that are packed dry are best for preparation of desserts and jam.
  8. To avoid discoloration: Use ascorbic acid, salt or lemon juice. Some fruits can be steamed before freezing. Ascorbic acid crystal or tablets can be used to preserve color.
  9. Place containers immediately in the freezer after preparing them – this helps to avoid development of larger ice crystals in fruits. Larger ice crystals destroy the texture and taste of fruits while thawing. Whereas smaller ice crystals help to retain the quality.
  10. While placing in the freezer leave space between containers and bags for even freezing.
  11. To slow down enzyme activity, temperature of the freezer should be -18C or 0 F or lower.

When you want to use the frozen fruits, re thaw and bring it to normal room temperature.

Image credit: Photo by Suzy Hazelwood from Pexels
(Free for commercial use)

Author: Sumana Rao | Posted on: June 17, 2019
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Transgender not mental illness

Being Transgender is not mental illness WHO declares

Historically the term transgender was categorized as a mental health condition. But with evolving scientific understanding of gender as well as the tireless attempts and advocacy by transgender activists made World Health Organization to declare transgender is no more a mental illness.

People who identify themselves as transgender or transsexual are those who are born with typical female or male anatomies, but they feel that they have been born into “wrong body”.  Transsexual or transgender means, if a person has male body anatomy and feels like a female and seek help to become a female with help of hormones or electing to have reassignment of sex through surgeries.  

People who identify as transgender or transsexual generally face discrimination in the society. Reason for this is the “feeling” (gender dysphoria) about their body and until recently it was termed as mental illness. Gender dysphoria involves a conflict between a person’s physical or assigned gender and the gender with which he/she/they identify. People with gender dysphoria may be very uncomfortable with the gender they were assigned, sometimes described as being uncomfortable with their body (particularly developments during puberty) or being uncomfortable with the expected roles of their assigned gender (Definition: Ref: https://www.psychiatry.org)

According to psychological and medical experts  – that experiencing gender as different from the one assigned in the body during birth is not a disorder or disease rather it is a natural variation of human experience and feeling.

In its global manual of diagnoses (May, 2019) WHO approved this major change and it will benefit transgender people according to Human Rights Watch. This change replaces what was before in the policies regarding transgender.  In the previous manual which was used by Governments around the world, the basis for discriminatory policies required diagnosis and other medical procedures before transgender people can be recognized before the law. The two sets of guidelines to diagnose patients (mental health) are: The diagnostic and Statistical Manual (DSM) by American Psychiatric Association and International classification of Diseases or ICD by WHO.

“It was taken out from mental health disorders because we had a better understanding that this was not actually a mental health condition, and leaving it there was causing stigma,” said Dr. Lale Say, a reproductive health expert with WHO.

 WHO’S decision to remove gender identity disorder from its diagnostic manual will give a liberating effect on transgender people worldwide – According to  Graeme Ried, Director at Human Rights Watch.  

People including adolescents and adults who seek medical care are no more viewed as “mentally disordered”. The new guidelines of WHO is the 11th revised version of ICD or known as ICD -11. In this guidelines gender identity disorders are re-framed as gender incongruence and moved from the list of mental disorders to sexual health chapter.   

This change in medical terms and diagnosis helps those people who are fighting stigma, bullying and discrimination in the system. As per Human Rights Watch “ health professional should be able to provide care for transgender people that is free from discrimination.  The human right issues such as legal recognition should kept separate from medical procedures. If the medical support needed, it should be readily accessible and available for those who are in need.

The change was announced last year and resolution to amend the WHO’s health guidelines was approved this May with the better understanding that it is not a mental illness. Many countries including Nepal, Norway, Malta, Argentina had made progress in legal recognition of transgender people and they no need to have mental diagnoses. Other countries are yet to implement and reform the national medical systems.

References:

  • http://www.isna.org/faq/transgender
  • https://www.yahoo.com/lifestyle
  • https://www.hrw.org
  • https://www.psychiatry.org
  • Image credit: Inline image: https://www.pinterest.com/trans6025/ (In support of Corey Maison & other transgenders)
Author: Sumana Rao | Posted on:
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Tomato onion kurma

Tomato onion kurma

A side dish for Indian rotis is kurma. There are different varieties of kurma one can prepare – all based on type of vegetables that we use. Tomato and onion kurma is tasty and gives good aroma. Tomato is key ingredient for this recipe. Lycopene content in tomato makes it valuable for our consumption. Apart from tomato there are other ingredients like onion, garlic, cinnamon, cloves – all help in digestion and control cholesterol.

Balancing spice ingredients is key in preparation of kurma.  If one ingredient is less or more, it gives a different taste. Try tomato onion kurma for lunch, dinner or for breakfast using below mentioned recipe.

Ingredients:

  1. Tomato – 6 – 7
  2. Poppy seeds – 1 Tbsp
  3. Cashew – 3 Tbsp
  4. Green chili- 3 -4
  5. Grated coconut – 1/3 cup
  6. Cilantro – 2 Tbsp
  7. Cumin – ½ tsp
  8. Cinnamon – 2 inch
  9. Bay leaves – 2
  10. Cloves – 2-3
  11. Onion –  2 medium size – thin sliced
  12. Garlic – crushed 3-4 cloves
  13. Ginger – paste or grated -1/2 tsp
  14. Coconut milk – 2 to 3 cups
  15. Oil – for seasoning & frying
  16. Turmeric powder – 1tsp
  17. Chili powder – 1 tsp
  18. Salt – as per taste

Preparation:

  1. Soak poppy seeds and cashew for half an hour
  2. Grind soaked cashes, poppy seeds with green chilis, grated coconut and cilantro to a fine paste
  3. In a frying pan heat oil on medium heat, add grated ginger and crushed garlic, saute well.
  4. Add cut onion and continue frying to light brown
  5. Add cut tomatoes, mix and continue frying till tomato becomes soft and mushy
  6. Add turmeric and chili powder, bay leaves (optional).  Mix well.
  7. Add grinded paste, salt and 2-3 cups thin coconut milk  – if needed adjust consistency as per your taste and boil the mix
  8. Remove from heat, sprinkle chopped cilantro and serve hot tomato kurma with chapathi, poori, bread, roti or naan.

Note: This recipe requires cashew nuts and not recommended for those who suffer from nut allergy

Author: Sumana Rao | Posted on: June 13, 2019
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Vitamins & Minerals after age 50

Consider taking Vitamins & Minerals after 50

As we age our body requires certain vitamins and minerals to keep us fit and healthy. A well-planned diet filled with good nutritious foods should be part of our diet rather than from pills. Including vegetables, fruits, dairy, healthy cooking oil, good breakfast items, proteins should help our body to get enough of those required nutrients. What we need to understand is different foods have different nutrients. Selecting assorted food groups every week will help body to get and maintain those vitamins and minerals.

Unless recommended by your physician, it is better to get the nutrients from food. Reason for this is, nutrient -dense foods contain other goodies and help us be stronger. For example, when we eat leafy vegetables, apart from iron we also get fiber that are essential for digestion.

In adults (age 50 & above) lack of minerals and vitamins could lead to different conditions and body becomes susceptible to various diseases. Immune system suffers, and body feels lethargic. It can also lead to depression, lack of appetite, kidney stones, blood pressure, body aches,  

In case, you feel tired and feel low energy, talk to your doctor about the nutrients you might need. Ask whether your body needs vitamins or minerals. In case your doctor recommends you take supplements look for the supplement that contains the mineral or vitamin you need without other unnecessary ingredients.

  • Read label to understand the dosage and dosage should not be large.
  • Avoid supplements with mega doses as too much vitamins and minerals can be harmful and your body might end up with things that you don’t really need
  • Ask for the brands and generic supplements to keep your cost low. Pharmacists can help you with selection.
  • When you buy vitamins or minerals see the measurements and recommended dosage. The common measurements used are: mg for milligram, mcg for microgram and IU is for international unit.  The size of international unit depends on the drug.
  • The key minerals and vitamins required for people above 50: Vitamin D, Vitamin B12, Calcium, Magnesium and Potassium
  • Vitamin D: 15 mcg each day and not more than 100 mcg. Fortified milk, milk products and fortified cereals, juices are sources for vegetarians. Don’t forget to sit in the sunlight to get enough Vitamin D. Deficiency of Vitamin D can cause many issues including body pain and obesity. Vitamin D plays important role in absorption of calcium.
  • Vitamin B12: 2.4 mcg required every day. Milk, breakfast cereals contain some amount of vitamin B12. Above 50 it is hard to absorb vitamin B12 from food. Vitamin B12 supplements will fulfill the need. Lack of vitamin B12 leads to memory problems such as psychosis, dementia and can cause constipation, numbness in hands and feet etc.
  • Calcium: Men need 1000 mg calcium between age 51-70. Women who is going through menopause also need enough calcium and recommended is 1200 mg/day. With change in estrogen level, women need to have stronger bone and for this it is essential to consume calcium every day to avoid bone loss. Tofu, soy product, milk and other dairy products are rich in calcium.
  • Magnesium: Women need 320 mg magnesium every day. Men require 420 mg magnesium. It is generally present in leafy vegetables, whole grains, legumes, nuts, seeds and cereals and other fortified foods.  People who suffer from fibromyalgia will have low level of magnesium and vitamin D.
  • Potassium: Both men and women need 4700 mg potassium each day to stay fit. Potassium is present in fruits, vegetables, dairy products, lentils, potato, apricot, banana etc.  Insufficient potassium level can cause breathing issues, blood pressure and cardiovascular problem and digestive issues.

Before buying supplements follow a structured diet that contains good amount of nutrients. If you feel any symptoms related to vitamins and mineral deficiency go for a thorough examination. Your doctor will be able to direct and recommend you the vitamins or minerals or both that your body might need.

References:

https://www.nia.nih.gov/health/vitamins-and-minerals

https://www.eatright.org

Image credit: Photo by Konrad Socha from FreeImages (Free for commercial use)

Author: Sumana Rao | Posted on: June 12, 2019
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21 Grandma's advices

Grandma’s 21 suggestions for better life

Sometimes simple advice and suggestions helps us to get through tough situations. Time to time we all need such advice. Remembering elders ‘sayings’ helps us to makes decision, to choose and to achieve what we wanted.  Words of wisdom are like pearls and one should treasure.

Here are 21 suggestions from grandma to achieve a better life.

  1. Be loyal – Being loyal with oneself and others keeps your relationships strong
  2. Be honest – Being honest not only with others, being honest with oneself gives clarity in the mind
  3. Be a self-starter – This will help you to learn everything from scratch. Observe, learn and start
  4. Be decisive even it means you will sometimes can be wrong
  5. Be courageous – Be brave to face the world, fear only takes you back where you started
  6. Be generous – Don’t hold back when you must give something to someone.
  7. Be forgiving of yourself and others – This keeps you focused on your goal
  8. Be persistence – Do not give up, being persistent takes you to success one step closer
  9. Always have a grateful heart – Acknowledge helping hands. Whether it is janitor, waiter or a doctor
  10. Be generous – Being generous gives you back more in terms of wealth and people
  11. Be positive and enthusiastic – Having a positive attitude helps you to achieve your goal and being enthusiastic brings confidence in you
  12. Be nice to everyone – Treat every person the way you wanted to be treated from others
  13. Focus on quality – Give quality time, quality work and you will end up in getting amazing results
  14. Discipline to save money – Practice discipline to save money, saving money means saving your future
  15. Focus on improvement – Always think there is scope for improvement in your work and you will get best results
  16. Do not blame others – Stop blaming others for your mistakes, learn to take responsibility for your actions
  17. Help others – Helping others meaning helping yourself
  18. Be affectionate – Make sure those around you know that you care for them, you love them
  19. Give respect & take respect – Do not give chance to others to disrespect you. Be respectful to others & take respect
  20. Keep a good attitude – Have a good attitude, it attracts people and gives you more friends.
  21. Being your best – Keep trying, keep doing what you are doing, and you will one day achieve all that you want to achieve

Image: www.WerIndia.com

Author: Sumana Rao | Posted on: June 11, 2019
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