All posts by Sumana Rao

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Heel pain exercises

Health Tips And Exercises To Recover From Heel Pain Plantar Fasciitis

Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This condition causes constant pain, and people will be discouraged from walking. It is especially painful when taking your first steps in the morning or after extended periods of rest.

Common causes:

  • Overuse (especially in runners or people who are on their feet a lot)
  • Wearing unsupportive footwear
  • Flat feet or very high arches
  • Tight calf muscles
  • Obesity (extra weight puts strain on the fascia)

Typical symptoms:

  • Sharp or stabbing pain in the bottom of the heel
  • After waking up first thing in the morning one may feel more pain or after prolonged sitting.
  • Improves slightly with movement but can worsen after prolonged periods standing.

Treatment options:

  1. Rest and ice: Ice the heel for 15-20 minutes several times a day.
  2. Stretching exercises: Especially calf stretches and foot stretches.
  3. Supportive footwear: Shoes with good arch support and cushioning.
  4. Orthotics: Shoe inserts to support the arch.
  5. Physical therapy: Specific exercises can speed up recovery.
  6. Anti-inflammatory medications: Like ibuprofen or pain killer if advised by a doctor.
  7. Night splints: To keep your foot flexed overnight.
  8. In severe cases: Cortisone injections or surgery (rare opotion).

Simple and effective stretches for plantar fasciitis that you can perform 2-3 times a day.

1. Towel Stretch: Loosens the plantar fascia before walking.

  1. Sit on the floor with your legs straight.
  2. Wrap a towel or exercise strap around the ball of your foot.
  3. Pull the towel or strap toward you while keeping your knee straight.
  4. Hold for 20–30 seconds, then relax.
  5. Repeat 2–3 times on each foot.

2. Calf stretch against the wall: Loosens tight calf muscles that pull on the plantar fascia.

  1. Stand facing a wall.
  2. Put your hands on the wall and move one foot back.
  3. Keep the back leg straight, front knee bent, and both heels flat on the ground.
  4. Lean into the wall until you feel a stretch in your back leg calf.
  5. Hold for 20–30 seconds.
  6. Switch sides and repeat 2–3 times.

3. Plantar fasciae stretch (seated stretch): Directly stretches the plantar fascia.

  1. Sit down, cross your affected foot over the opposite knee.
  2. Hold toes and gently pull them back toward your shin.
  3. You will feel a stretch in the arch of your foot.
  4. Hold for 20–30 seconds.
  5. Repeat 2–3 times.

4. Rolling stretch (Massage and stretch combined): Breaks up tension along the arch.

  1. Sit down and place a frozen water bottle, tennis ball, or massage ball under your foot.
  2. Roll it back and forth under your arch for 2–5 minutes.
  3. Focus on any tender spots, but do not press so hard it causes sharp pain.

5. Toe curls with a towel: Strengthens the small muscles that support your arch.

  1. Place a towel flat under your foot while sitting.
  2. Use your toes to scrunch the towel toward you.
  3. Relax and repeat for 2–3 minutes.

6.Toe Flex Stretch – To stretch plantar fascia -Perform this 30 second per foot

  1. While still lying down, pull your toes back toward your shin using your hand.
  2. Hold for 30 seconds each foot.
  3. This gently stretches the plantar fascia before you put weight on it.

Remember consistency is key to getting rid of that pain. Practice these exercises 2-3 times a day and you will start feeling better. If the pain persists then talk to your doctor and get a reference to see a specialist.

References:

https://www.hopkinsmedicine.org/health/conditions-and-diseas https://www.choosept.com/health-tips/six-exercises-plantar-fasciitis-heel-paines/plantar-fasciitis

https://www.ssmhealth.com/newsroom/blogs/ssm-health-matters/september2023/healing-heel-pain-how-to-treat-plantar-fasciitis

Image credit: https://pxhere.com/en/photo/847900 (CC0 Public Domain)

Author: Sumana Rao | Posted on: April 29, 2025
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linoleic acid and breast cancer

Does Linoleic Acid from Seed Oils Increase Breast Cancer Risk?

Linoleic acid — an omega-6 fatty acid found abundantly in seed oils like soybean, sunflower, corn, and safflower oil — has stirred debate in the health world. Some claim it may increase the risk of breast cancer, but what does science say?

What we know so far:

Linoleic acid is essential — our bodies cannot produce it, so we need it from food. However, the balance between omega-6 and omega-3 fatty acids is key. Most modern diets are disproportionately high in omega-6s due to widespread use of refined seed oils. This leads to a sky-high omega-6 to omega-3 ratio, which some researchers believe may drive chronic inflammation — a risk factor for many diseases, including cancer.

Some lab and animal studies suggest that excessive linoleic acid might fuel inflammation or stimulate the growth of certain breast cancer cells. But when it comes to human studies, the evidence is far less clear.

What do studies say?

  • Large population studies show no strong link between linoleic acid and increased breast cancer risk.
  • Some meta-analyses even suggest a neutral or protective effect, depending on the type of breast cancer and the overall diet.

The real issue: inflammation and imbalance: The main concern is not linoleic acid alone, but rather chronic low-grade inflammation that may result from:

  • Excessive omega-6 intake without enough omega-3s
  • Diets high in ultra-processed foods and low in whole foods

 So, what is the real risk? The problem is not linoleic acid itself — it is the imbalance and overconsumption in a highly processed food environment. When we flood our systems with refined seed oils and skimp on whole plant-based sources of omega-3s, we may tip the scales toward inflammation.

Here is how to bring the balance back:

  • Cut back on ultra-processed foods — they are the biggest source of excessive seed oils.
  • Cook with whole-food fats like olive oil, avocado, and nuts.
  •  Boost your omega-3s with flaxseeds, chia seeds, walnuts, and algae-based sources.
  • Use extra virgin olive oil, coconut oil, flaxseed oil, or walnut oil more often.
  • Aim for a better omega-6: omega-3 ratio — closer to 4:1 or even 1:1 if possible.

There is no solid proof that linoleic acid from seed oils causes breast cancer. But context is everything. Instead of demonizing one fatty acid, let us focus on building diets that lower inflammation, nourish our cells, and support long-term health — especially for women. Let us keep pushing for food systems that prioritize quality, transparency, and health — not just convenience.

References:

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

Author: Sumana Rao | Posted on: April 24, 2025
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Harit yoga campaign

​Harit Yoga Campaign To Promote Personal And Planetary Health

To promote personal and planet health Govt of India has launched a powerful campaign called Harit Yoga Campaign.  This campaign is a recent initiative launched by the Indian government that integrates traditional yoga practices with environmental sustainability efforts. Spearheaded by the Ministry of AYUSH, Harit Yoga campaign aims to promote both personal well-being and planetary health.

What is Harit Yoga Campaign?

Unveiled in April 2025 as part of the lead-up to the 11th International Day of Yoga (IDY), the Harit Yoga campaign combines yoga sessions with eco-friendly activities such as tree planting and clean-up drives. The term “Harit” means “green” in Sanskrit, reflecting the campaign’s focus on environmental consciousness. At its launch event, the Union Minister of State for AYUSH, Prataprao Jadhav, and other dignitaries planted medicinal plants, symbolizing the initiative’s commitment to both health and the environment.

Ek Ped Maa Ke Naam – Prataprao Jadhav also mentioned about sustainability and environmental aspects of Yoga and aligned Harit Yoga with PM Narendra Modi’s vision of ‘Ek Ped Maa Ke Naam’. “This initiative encourages individuals to plant trees as a symbolic act of nurturing both personal and planetary health”

Significance of the Harit Yoga Campaign

  1. Holistic wellness: By merging yoga with environmental activities, the campaign underscores the interconnectedness of individual health and the planet’s wellbeing.​
  2. Environmental stewardship: Activities like tree planting and clean-up drives encourage participants to take active roles in preserving and enhancing their local environments.​
  3. Cultural promotion: The campaign reinforces India’s rich traditions of yoga and Ayurveda, promoting them as tools for sustainable living and global wellbeing.​
  4. Community engagement: By involving citizens in both yoga and environmental activities, the initiative fosters a sense of community and shared responsibility.​
  5. Global influence: Aligning with India’s broader efforts to promote yoga internationally, the Harit Yoga campaign enhances the country’s soft power by showcasing its commitment to holistic and sustainable practices.​

Integration with International Yoga Day

As one of the ten signature events for the 11th International Day of Yoga, Harit Yoga exemplifies the evolving nature of yoga celebrations in India. By incorporating environmental activities, the campaign adds a new dimension to traditional yoga events, emphasizing the role of yoga in fostering a sustainable and healthy planet.

The Harit Yoga campaign represents a significant step in India’s efforts to promote a lifestyle that harmonizes personal health with environmental responsibility. It serves as a model for integrating traditional practices with modern sustainability goals, reinforcing India’s position as a leader in holistic well-being initiatives.

References:

https://pib.gov.in/PressReleasePage.aspx?PRID=2123600

https://www.deccanherald.com/

https://www.bizzbuzz.news/

Image credit: https://pxhere.com/en/photo/1583203  CC0 Public Domain Free for personal and commercial use (uploaded in Pxhere on 03/08/2019)

Author: Sumana Rao | Posted on: April 23, 2025
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Amla Tokku recipe

Amla Indian Gooseberry Spicy Tokku

Indian Gooseberry Tokku (Amla Tokku) is a tangy, spicy, and slightly bitter pickle-like chutney made from grated amla. It is popular in South Indian kitchens and is not only tasty but also packed with health benefits. Amla provides multiple health benefits – Vitamin C, antioxidants, good for hair health, supports gut health, detoxifies liver, blood purifier, good for eyesight and many more.

Amla tokku recipe:

Ingredients:

  1. Amla (Indian gooseberries) – 250 grams (about 6-7 large ones)
  2. Mustard seeds – 1 tbsp
  3. Methi seeds (fenugreek) – 1 tsp
  4. Green chilis – 8-10 (or as per your spice level)
  5. Turmeric powder – ½ tsp
  6. Asafetida – ¼ tsp
  7. Salt – to taste (about 1 to 1.5 tbsp)
  8. Sesame oil (gingelly oil) – 4 to 5 tbsp

Preparation:

  1. Amla preparation: Wash amla and remove seeds. Grate amla and keep it aside.
  2. Dry roast spices: Dry roast 1 tsp fenugreek seeds until aromatic. Cool and grind it into a fine powder.
  3. Grind amla and spices: Grind green chilis, grated amla and salt to paste.
  4. Seasoning: Heat sesame oil in a pan. Add a pinch of mustard seeds (optional), then the amla paste followed by powdered fenugreek seeds. Add turmeric and asafetida. Mix well and cook for 4–5 minutes on medium flame. Adjust salt as per your taste.
  5. Cool and store: Once oil separates and the mixture thicken, turn off the heat. Cool and store in a clean, dry glass jar. Stays good in the fridge for 5-6 weeks.
  6. To use tokku: You can mix with hot rice and ghee, as side dish for rotis and curd rice or apply on toasted bread.
  7. You can replace green chili with red chili powder too.
  8. Adjust salt according to your taste. Too much salt can lead to water retention in the body.

Image credit: Amla  https://www.pexels.com/photo/close-up-of-amla-fruits-hanging-on-tree-in-nature-29180993/ (Free to use)

Author: Sumana Rao | Posted on: April 14, 2025
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Excess sweat and remedies

Home Remedies To Control Excessive Sweating And Unpleasant Odor

In Ayurveda, excessive sweating is known as “atipra-svedana” and foul-smelling sweat are often signs of pitta or ama (toxins) imbalance. Excessive sweating, or hyperhidrosis, is when the body sweats more than needed to regulate temperature. In women, it can be caused by hormonal changes (like menopause or pregnancy), caffeine or spicy foods, stress and anxiety, medications, or medical conditions like hyper thyroid issues, infections.

The following herbs are traditionally used to help regulate sweating and reduce sweat odor:

Herbs to reduce excessive sweating and body odor:

1. Shatavari (Asparagus racemosus)

  • Energetics: Cooling, nourishing
  • Benefits: Balances pitta, supports hormonal balance, reduces internal heat
  • Use: Take as a powder (½–1 tsp) with warm milk or water, or you can also take in capsule form in warm milk.

2. Neem (Azadirachta indica)

  • Energetics: Bitter, cooling, detoxifying
  • Benefits: Clears toxins from the blood, helps with foul body odor caused by ama
  • Use: Prepare neem tea with leaves or powder (¼ tsp for one glass water). You can also take a bath by adding neem leaves in water.

3. Chandan (Sandalwood)

  • Energetics: Cooling, fragrant
  • Benefits: Reduces heat and sweating; natural deodorant
  • Use: Drink warm milk with little Chandan powder (small amounts). For external application apply paste on underarms or mix with rose water and apply.

4. Manjishta (Rubia cordifolia)

  • Energetics: Cooling, bitter, blood-purifying
  • Benefits: Detoxifies liver and blood, reduces foul odor, and pitta-type sweating
  • Use: Drink Manjishta powder with warm water or milk. You can use capsules that are available in medical stores but consult doctor for dosage.

5. Triphala – Triphala is a blend of three fruits namely Indian gooseberry or amla, Haritaki (Terminalia chebula) and Bibhitaki (Terminalia bellerica).

  • Energetics: Balancing for all doshas, gently detoxifying
  • Benefits: Supports gut health, reduces toxins, improves elimination (less toxin buildup means less odor)
  • Use: ½–1 tsp powder at night with warm water

6. Coriander (cilantro) seeds – known as dhania seeds

  • Energetics: Cooling, digestive
  • Benefits: Reduces internal heat and sweat; helps with pitta-type symptoms
  • Use: Coriander tea—boil 1 tsp seeds in 1.5 cups water, reduce by half, strain, and drink

7. Rose also known as gulab

  • Energetics: Cooling, soothing
  • Benefits: Reduces sweat odor and pitta; uplifts mood
  • How to use it? Internally- use rose petal jam also known as gulkand or rose water in drinks and externally: Rose water spritzes or add to bath.

8. Mint known as pudina

  • Energetics: Cooling and calming
  • Benefits: Reduces body temperature and sweat
  • How to use it? Prepare mint herbal tea and consume twice or thrice a day.

Lifestyle and diet tips: This is as important as using herbs.

  • Avoid spicy, sour, salty foods (increase pitta and sweating)
  • Eat more cooling foods: cucumbers, melons, mint, coconut water.
  • Stay hydrated with herbal teas like coriander, fennel, mint, or hibiscus.
  • Use natural powders like sandalwood, rose, or vetiver as deodorant.

These home remedies one can try to reduce excessive sweating and unpleasant odor. If the problem persists for longer time, contact your doctor and seek guidance to understand the underlying cause of your issue.

Author: Sumana Rao | Posted on: April 8, 2025
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Stuffed animals and kids

Tips For choosing Stuffed Animals For Your Kids

All kids love stuffed animal toys. Stuffed animals are also popularly known as plushies, cuddly toys, stuffies or plush toys. Kids get psychological support and developmental benefits by playing with stuffed animals.

Do you know? Weighted stuffed animals help children with ADHD to focus and relieve negative symptoms of ADHD.

Kids love playing with stuffed animals because of following reasons –

  1. Comfort and security – Stuffed animals provide a sense of safety, acting as a source of emotional support, especially during bedtime or in unfamiliar situations.
  2. Companionship – They become a “friend” that kids can talk to, play with, and care for, helping them develop empathy and social skills.
  3. Imaginative play – Stuffed animals fuel creativity, allowing kids to role-play different scenarios and express their emotions.
  4. Soft and cuddly texture – The softness and warmth of stuffed animals offer a soothing, calming effect, making them irresistible for hugs.
  5. Consistency and familiarity – Unlike people or changing environments, stuffed animals remain the same, providing a stable source of comfort.
  6. Symbolic attachments – A stuffed animal might remind them of a special person, event, or memory, deepening the emotional bond.
  7. Biological instincts – Some psychologists suggest that kids have a natural inclination toward nurturing behaviors, and stuffed animals become a safe way to practice caregiving.

When choosing stuffed animal toys, both selection and safety are important considerations.

1. Choosing the right stuffed animal

  • Age appropriateness: Check the manufacturer’s recommended age range to ensure the toy is safe for the intended child.
  • Material and texture: Soft, hypoallergenic, and non-toxic fabrics are best, especially for young children.
  • Size and shape: Avoid exceedingly small stuffed toys for babies and toddlers to prevent choking hazards.
  • Washability: Choose machine-washable options for easier cleaning and hygiene.
  • Durability: Well-stitched seams and high-quality fabric will ensure the toy lasts longer.

2. Safety considerations

  • No small parts: Avoid stuffed animals with buttons, beads, or detachable plastic eyes that could be choking hazards.
  •  Flame resistance: Look for labels stating the fabric is flame-resistant or flame-retardant.
  • Non-toxic materials: Ensure stuffing and dyes used in the toy are non-toxic and safe for children.
  • Secure seams: Check for any loose threads or poorly stitched parts that could pose a risk.
  • Allergy free options: If the child has allergies, choose hypoallergenic and dust-mite-resistant stuffed animals.

When choosing stuffed animals for kids, it is important to consider age-appropriate, safety, and durability. Here are some top recommendations based on age groups:

3. Best stuffed animals by age:

Babies (0-12 months)-

  • Soft, hypoallergenic fabrics (organic cotton, fleece)
  • No small parts (embroidered eyes and noses instead of plastic)
  • Lightweight and small enough for tiny hands
     

Toddlers (1-3 years)-

  • Machine washable (toddlers love to drag them everywhere!)
  • Durable seams to withstand rough play.
  • Huggable size (not too big to carry around)

Preschool and early elementary (3-6 years)-

  • Interactive features (lights, sounds, or movement)
  • Educational or comfort-based options
  • Still washable and durable for long-term use

Older Kids (6+ years)-

  • Themed plushies (favorite TV shows, movies, or games)
  • Bigger, decorative options for beds and rooms
  • Weighted plushies (good for anxiety and comfort)

4. Cautions to select stuffed animals’ toys:

  1. Check safety labels – Look for ASTM or CPSC certifications (Safety certification)
  2. Avoid toys with batteries inside for younger kids (unless well-secured).
  3. Teach kids proper care – Washing regularly keeps plushies clean and safe.

Image credit: Image by Gerd Altmann from Pixabay (Free to use under Pixabay content license)

Reference: about ADHD -https://warmies.com/

Author: Sumana Rao | Posted on: April 6, 2025
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Artificial sweeteners

New Study Reveals Calorie Free Artificial Sweeteners Influence Brain’s Response To Appetite

Recent research has provided insights into how artificial sweeteners, particularly sucralose, may influence appetite regulation. A study conducted by the Keck School of Medicine at the University of Southern California found that sucralose consumption increased activity in the hypothalamus—a brain region responsible for hunger regulation—and heightened feelings of hunger, especially among individuals with obesity. Unlike sugar, sucralose did not elevate levels of hormones associated with satiety, potentially leading to increased appetite and altered eating behaviors. Unlike sugar, sucralose did not elevate levels of hormones associated with satiety, potentially leading to increased appetite and altered eating behaviors. ​

How do Artificial sweeteners alter the brain’s response?

Artificial sweeteners can alter the brain’s response to food, hunger, and reward processing in many ways:

1. Altered reward system response: The brain’s reward system, primarily regulated by dopamine, responds strongly to sugar. Artificial sweeteners provide sweetness without the expected caloric reward, leading to weaker dopamine release over time. This may cause people to crave more sweet foods to satisfy their brain’s reward expectations.

2. Changes in hunger and satiety signals: Studies suggest artificial sweeteners, like sucralose and aspartame, may disrupt appetite regulation by affecting brain regions like the hypothalamus, which controls hunger. Unlike real sugar, artificial sweeteners do not trigger insulin and GLP-1, hormones that help regulate satiety, potentially leading to increased appetite.

3. Impact on gut-brain communication: The gut communicates with the brain via the gut microbiome and vagus nerve. Some artificial sweeteners alter gut bacteria, which may send mixed hunger/fullness signals to the brain, influencing food intake.

4. Compensatory eating behavior: Because artificial sweeteners do not provide the expected energy boost, some research suggests the brain compensates by increasing cravings for high-calorie foods later.

5. Increased food motivation: Imaging studies have shown that people consuming artificial sweeteners may experience heightened activity in the amygdala and hypothalamus, regions responsible for food motivation, which could lead to increased food consumption.

Given these differing findings, it is clear that the effects of artificial sweeteners on appetite and overall health are complex and may vary among individuals. However, the impact of artificial sweeteners on appetite remains a topic of ongoing research and debate. For instance, a study from the University of Leeds reported that consuming foods with sweeteners resulted in similar reductions in appetite sensations and appetite-related hormone responses as sugary foods, suggesting potential benefits for blood sugar control.

While artificial sweeteners can help reduce sugar intake, they may also trick the brain into craving more food, particularly sugary or calorie-dense options. Their long-term impact on appetite control and metabolism remains an area of active research. Further research is necessary to fully understand these relationships. Individuals aiming to manage their weight or dietary habits should consult healthcare professionals for personalized advice.

References:

  1. https://keck.usc.edu/news/calorie-free-sweeteners-can-disrupt-the-brains-appetite-signals/
  2. https://www.thebrighterside.news/post/do-artificial-sweeteners-increase-your-appetite-new-study-has-the-answer/
  3. Image credit: Artificial sweeteners -Evan-Amos, Public domain, via Wikimedia Commons (Free to use)
  4. Coffee cup: https://pixabay.com/photos/black-cup-coffee-cup-of-coffee-cafe-2084535/ Free for use under the Pixabay Content License
Author: Sumana Rao | Posted on: April 4, 2025
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Dinner And Snack Ideas

Dinner And Snack Ideas

Skipping dinner is not good for growing kids as it interferes with sleep quality, growth and lowers energy levels. Skipping dinner also increases obesity and cravings. To provide continuous energy, to boost the immune system, to help in learning and keeping focused and to avoid junk food cravings healthy snacking or mini meal is also essential for kids.

Dinner ideas- Prepares the Body for rest and recovery

  1. Mini vegetable dosa – Dosa with a stuffing of mashed veggies.
  2. Gobi paratha with yogurt – Cauliflower stuffed paratha with curd.
  3. Moong dal chilla with chutney – Protein-rich pancakes with green chutney.
  4. Vegetable dal soup with roti – Lentil soup with soft rotis.
  5. Paneer bhurji with roti – Scrambled paneer cooked with mild spices.

Snacks ideas- Healthy mini meals

  1. Dhokla – Steamed, fluffy gram flour cakes.
  2. Paneer tikka – Grilled paneer cubes with mild spices.
  3. Vegetable cutlets – Mashed veggies with breadcrumbs, pan-fried.
  4. Roasted makhanas – Lightly spiced and crunchy.
  5. Fruit chaat – Fresh fruits with a dash of chaat masala.
  6. Sprouts chaat – Mixed sprouts with cucumber, tomatoes, and lemon juice.
  7. Cheese and veggie sandwich – Whole wheat sandwich with cheese and veggies.

Image curtesy: Sonia Goyal Jaipur, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons

Author: Sumana Rao | Posted on: April 1, 2025
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