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.
Herbal remedies for sleep apnea

Herbal remedies for sleep apnea

Sleep apnea condition has negative impact on our health. A person who suffers from sleep apnea stops breathing for short period while sleeping and are unable to take enough oxygen.

This also results in snoring, gasping and does not feel like having slept at all.

It triggers mental health issue, weight gain, memory loss, risk of heart failure, weak immune system etc.

There are many ways to reduce sleep apnea. Change in diet, reducing weight, good exercise, breathing devices, meditation with breathing and yoga practice helps.

Few home remedies also help to reduce sleep apnea…

1. Dill leaves: Boil a cup of dill leaves. Breath steam for couple of minutes before going to bed.

2. Poppy seeds: Grind 1 tsp of poppy seeds with 1 Tbsp. fresh coconut. Add this paste to a glass of warm milk before going to bed. This helps to stop snoring and gives good sleep.

3. Cucumber: Cut cucumber and take out central soft portion with seeds. Remove seeds and massage under the feet using rest of the central soft portion of cucumber fruit. This reduces body heat and helps to sleep without any disturbance.

4. Almond: Grind 4 to 5 almonds with a tsp of poppy seeds and add to milk. Drink before going to bed.

5. Onion: Fry one medium size red onion in little clarified butter. Mix with rice and have for dinner. This helps for easy breathing.

6. Cumin: Fry one tsp of cumin and prepare powder. Add little asafetida and mix with rice by adding a tsp of clarified butter. Smelling the aroma of cumin while frying also helps to get sleep.

7. Cinnamon powder: To one cup water add ½ tsp cinnamon powder and boil for three minutes. Add a tsp of honey and drink before going to bed.

8. Fenugreek: Dry fry fenugreek seeds and prepare powder. Add 1 tsp of fenugreek powder to a glass warm water and add 1 tsp of honey. Drink this half an hour before going to bed.

9. Garlic: Fry few garlic cloves with clarified butter. Have this during dinner. Garlic helps to open the airways and breathing becomes easy.

10. Chamomile: Chamomile tea helps to get good amount of sleep. Have hot chamomile tea before going to bed. It increases sleepiness by relaxing muscles.

11. Turmeric milk: Milk and turmeric powder helps to reduce inflammation of respiratory system and makes it easy for breathing. Add one tsp of turmeric powder to one cup milk. Boil and allow it to cool. Drink half an hour before going to bed.

If the problem prolongs and you are lethargic, suffering from no sleep and low energy for longer period it is better to consult your physician.

Image credit: Photo by Shane on Unsplash

Author: Sumana Rao | Posted on: June 26, 2018
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15 ways to beat summer heat

15 ways to beat summer heat

Summer means outdoor activities, hot temperature and sweating.

Sometimes we stay back indoor at home or office and allow body to cool down.

All does not have privilege of AC and there are people who work hard in bright Sun.

When we expose to hot weather we know what happens to the body.

To beat summer heat whether indoor or outdoor here are tips from grandma…

1. Use Sun blockers: Hang a damp sheet on the open window when the outside air is dry and cooler than inside. Block the Sun by closing curtain and blinds. Use white shades to cover window to reduce heat absorption.

2. Ventilation: Give enough ventilation to all rooms. Run fans or AC if you have. This will keep body cool. If you need run humidifier especially at night. Keeping temperature around 23 to 25C will give good sleep.

3. Close fireplace: Open fireplace pulls hot air into house. Close fire place damper and close windows and doors closed if outside temperature crossed 75°F.

4. Wear cotton clothes: Cotton clothes keeps you cool at summer. Synthetic material makes it hotter for the body.

5. Stay hydrated: Perspiration and sweating reduces water in body causing dehydration. Drink cool water and avoid alcohol and sugary drinks. Keep excessive sweat at bay. Infuse water with lime, mint, citrus or cut ripe fruits. Drinking coconut water helps to reduce heat.

6. Look for cool places: If you don’t have AC at home, see out cool places – restaurants, malls, library. Taking a break from heat gives lot of relief.

7. Go easy on exercise: Too much exercise in hot summer can increase body pain and inflammation. Evening and early morning are best time to exercise during summer. Drink more water if you go for walk or outdoor activities.

8. Eat light: Heavy meals will overload stomach. Instead, have liquid foods – cold soup, salads, fruits and raw vegetables will help body to be cool.

9. Shower: Have quick shower in between. It does not have to be a long water wasting shower. A quick rinse in cold water/ a splash will help. Or wet a towel and wipe your body with cold water.

10. Apply oil: If your body feels tired because of heat, apply coconut oil on legs and hands.

11. Swimming: Take a dip on swimming pool. Many gyms have swimming facility.

12. Wear hat: Whenever you step out wear a hat and if you feel like wear sunglasses. Hat keeps head somewhat cool and sunglasses protects from hot sun, dust and radiation.

13. Use cucumber: Place cut cucumbers in fridge and place them on eyes to beat heat effect on eyes. It removes dark circles and puffiness around eyes.

14. Cool sheets: If your body is too hot and bed feels hot too then it won’t be comfortable to sleep. Try this – keep sheets in a plastic bag and store in freezer for half an hour or so. Spread sheets on bed and go to sleep!

15. Aromatherapy: Use essential oils diffuser – rose or lavender before going to bed to relax and cool down.

Grandma’s tips from www.Healthylife.werindia.com

Image by Adriano Gadini from Pixabay (Free for commercial use)

Author: Sumana Rao | Posted on: June 22, 2018
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Hearing loss symptoms and treatment

Hearing loss symptoms and treatment

Hearing loss is more common than we realize. Nearly 360 million people worldwide lack some or all of their ability to hear.

As we age we will have problem hearing. However, certain conditions also can affect anyone and result in loss of hearing.

How do we hear? Sound waves move through ear canal and pulse the ear drum and then moves tiny bones inside middle ear. They in turn tap the cochlea and cochlea converts mechanical signals to electrical. This signal passes through auditory nerve and transmits it to brain for further processing.

Why we suffer from hearing loss and what are the signs?

Signs of hearing loss:

  • Requirement of frequent repetition of words
  • Difficulty in following conversation with more than 2 people
  • Other person sounds like mumbling
  • Difficulty in hearing in noisy background – restaurants, malls, conferences
  • Trouble hearing children and women
  • Turning up TV and stereo to high volume
  • Inappropriate answer to questions
  • Ringing in years
  • Stressed about hearing and complaining
  • Annoyed at others for not talking properly
  • Withdraw from social activities and meetings

Medical conditions:

  • History of family with loss of hearing
  • Medications that can harm hearing
  • Diabetes, heart and thyroid problems
  • Exposed to loud sounds for longer period and exposed to explosive noise

The three types of hearing loss are: Sensorineural, conductive and mixed hearing loss.

Sensorineural: Majority have hearing loss of this type. This occurs when there is a problem in sensory and neural structures in the inner ear. A sensorineural hearing loss reduces the intensity of sound hearing and can distort what we heard. People who suffer from sensorineural hearing loss struggle to hear words clearly.  Aging, exposure to loud noise, medicines, illness such as meningitis, measales, genetics, trauma to head and inner ear malformation can lead to sensorineural hearing loss.

Conductive: It is more mechanical in nature – it is physical condition or disease that stops sound from being conducted from the outer to middle ear to inner ear where nerves are stimulated to carry sound to brain. Reason for conductive hearing loss can be treated. Wax buildup, fluid in middle ear, ear infection, foreign object lodged in, ruptured eardrum, trauma to ear.

Mixed hearing loss: In mixed hearing loss a sensorineural hearing loss along with conductive hearing loss. Inner ear, middle and outer ear will be affected making hearing loss worse. Treating conductive hearing loss helps to manage remaining sensorineural hearing loss.

Do you know noise levels are measured in decibels (dB)? Higher the number of noise the louder the noise. Any noise above 85dB is considered harmful. Some common sounds and decibels of sounds that we hear around are:

  • Whispering – 30dB
  • Conversation – 60dB
  • Busy traffic – 70 to 85dB
  • Motorbike – 90dB
  • Listening to music on full volume through headphones – 100 to 110dB
  • Plane taking off – 120dB

How to protect ears?

  • Turn down the volume
  • Avoid loud noise – if needed use ear plugs
  • Give a break to your ears from loud noises
  • Understand side effect of medications before consuming
  • Better not to use cotton swabs as they poke inner ear
  • Do not allow fluid to enter the ear
  • Do not put any liquid inside ear without consulting a doctor
  • Go for regular checkups
  • Managing stress level is important
  • Don’t be on phone for longtime

Hearing loss treatment:

Research shows that hearing aids help in improving social, emotional, psychological, physical well-being of people with hearing loss. Their earning power, communication, emotional stability, mental functioning, physical health all showed improvement with hearing aid and treatment.

Types of hearing aids: Apart from technological interventions other methods also help people to hear.

  • Assistive listening devices (ALDs) or hearing assistance technology (HAT) – for all degrees of hearing loss. The cochlear implant helps millions of people.
  • Hearing loss treatment professionals: Audiologists, hearing aid specialists and otolaryngologists – based on type of hearing loss
  • Audiological advances for hearing loss treatment: Technical advancement to improve the quality of hearing aids are possible by audiological advance technology
  • Hearing loss counselling: Speaking with a qualified professional helps to cope up with hearing loss. Counselling helps to understand the hearing loss and how to manage life with help of other hearing aids
  • Medical advances for hearing loss treatment: At present sensorineural hearing loss is treated with hearing aids or cochlear implants. The other methods include (not restricted to) speech reading, auditory training, custom designed personal hearing aids, tinnitus maskers, assistance in specific listening situation – like telephone, TV or group listening devices.

If you think you or your loved ones have a hearing loss, go through test and talk to doctor. Both diagnostic testing and rehabilitation services are available in many countries.

Image credit:https://commons.wikimedia.org/wiki/File:In-the-ear_hearing_aid.jpg

Attribution: rawpixel.com / CC0

Author: Sumana Rao | Posted on: June 19, 2018
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Gurdwaras implemented Food safety in LangarGurdwaras implemented Food safety in Langar

Gurdwaras implemented Food safety in Langar

Recently 10 community kitchens Langar of New Delhi Gurdwaras implemented the Food Safety and Hygiene Standards set by FSSAI of India.

This decision of implementation of standards was made to guarantee supply of healthy food to all individuals who seed meals from Langars.

Langars are famous and popular community kitchens in a Gurdwara that serve free meals to public. They serve free food like rice, lentils, potato curry, vegetable curry, Indian breads, pudding to entire community.

This free kitchen was started by First Sikh Guru Guru Nanak Dev in 1481 ! Langar was designed to uphold the principle of equality between all people regardless of religion.

In Delhi Gurdwaras operate on above principals and bring people together to provide nutritious food. According to President of Delhi Sikh Gurdwara Management Committee (DSGMC) their organization has cleared the stringent targets set by the Health Ministry under FSSAI’s project BHOG (Blissful and Hygienic Offering to God).

This ensures that devotees were served safe, hygienic and nutritious langar at all 10 historic Gurudwaras in the Capital of India too.

All together around one lakh devotees attend langar to take meal during week days in Delhi. More than 5 lakh on weekends and during festival times – Holi, Baishaki, Gurpurb. They provide nutritious diet to devotes and food consists of chapatis, dal sabzi (curry), kheer which is considered as prasaad – food offered to God first.  Committee also tests Desi ghee (clarified butter) and edible oils that are used for langar food preparation in Government laboratories. In addition, they supply clean, safe water from reverse osmosis plant. This water is used for cooking too and prevents contamination of food. Langar area is cleaned twice a day as directed by the Food safety standard.

All staffs who work in the kitchen are also under supervision and they must wear yellow aprons, gloves and head should be covered with turban. Training session and workshop on food safety and meal security were organized for those who distribute and handle prasad with help of a nonprofit group.

Project BHOG was launched by FSSAI in late 2016 to ensure good quality food for devotes who visit Indian temples. Project was launched to ensure all places of worship in India to serve quality prasaad while maintaining hygiene of food for safe consumption.

Author: Sumana Rao | Posted on:
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List of things you must have in utility drawer

List of things you must have in utility drawer

Tool box, tool kit or utility drawer at home must have several things that are helpful and comes handy.

It makes life easy and better.

  1. Flashlight: Small or big one should always have a flashlight.  If you don’t have space, go for small LED flashlight and it comes in handy. It might be small but gives powerful bright light.
  2. Tape measure: You will need it if you are into building something or bringing new furniture to home or for putting up pictures.
  3. Extra batteries: Have few sizes assorted batteries for flashlight, remotes, garage door opener, home security system, alarm, clocks etc.
  4. Lighter: You might need it to light lamps, gas stove, candles or for outdoor barbecue or a picnic. Don’t forget fire place needs one too if you have wood burning fire place.
  5. Match box: Keep one or two match boxes always at home. If power goes off to light candles, lamps or to light fire place etc it is helpful.
  6. Candles: Few candles should be stored in tool drawer. Keep candles in a Ziploc bag and during emergency, when there is no power or for dinner you might need it.
  7. Sewing kit: You need it always. When you lose a button or repair jeans, blouse – you definitely need one.
  8. Safety pins: Well, safety pins can save you from embarrassment from wardrobe malfunction. Keep few assorted sizes of safety pins always. It helps to drag cloth string too!
  9. Hammer: Keep two different size hammers. To hang pictures and sometimes to break things and nuts.
  10. String /twine: You might need string to close bag, to tie plants, or to keep things together.
  11. Cutting pliers: Toolboxes will have one, but have couple of different size pliers. They always come in handy – in emergencies. To fix fixtures, to tighten or loosen nuts etc.
  12. Screw driver: Need for fixing many things at home. To loosen or to tighten the bolts, to remove tin cover, for furniture assembly etc.
  13. Scotch tape: Keep extra scotch tapes. Once the scotch tape dispenser is empty, you know where to find them.
  14. Duct tape: Very useful for many things – to keep things in place, for boxes, to bind materials, remove pet hair to hold things etc.
  15. Box cutter: Having a box cutter is good, you don’t need to touch kitchen knives for opening boxes or to cut paper or plastic.
  16. Rubber bands: Always useful for many purposes.  If you open a vegetable bag, to close use rubber band. Rubber band can be used to keep things tidy.
  17.  Clips: Different types of clips – for chips bag, for papers you need them. Binder clips are helpful for paper organization.
  18. Glue: Super glue, paper glue, art glue – all you need for different purposes.
  19. Pens and pencils – Both should be in drawer as you need them always.
  20. Pins – Push pins, simple pins are essential too. If you have habit of painting, into art, using display board then you will need push pins and thumbtacks both.
  21. Scissor: Keep a pair of scissors for everyday use.

Reference: www.Healthylife.werindia.com

Image credit: https://pixabay.com/photos/tesa-tape-dispenser-punch-adhesive-1242030/ (Free for commercial use)

Author: Sumana Rao | Posted on: June 14, 2018
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Obesity linked to 12 types of cancers study says

Obesity linked to 12 types of cancers study says

Obesity rates skyrocketing and there is a growing number of obese people in the world.

Worldwide an estimated 1.97 billion adults and 338 million children including teenagers are either overweight or obese, reveals a report from 2016.

Obesity is one of the main problem that results in various types of conditions. Being active, healthy diet, reducing and limiting consumption of red meats and saying know to processed and fast foods are highly recommended by World Cancer Research Fund organization. The reason is research studies show that obesity is linked to 12 types of cancers.

According to Dr. Kate Allen Executive Director of Science and public affairs at WCRF, “it is unlikely that there are magic bullet specific foods or nutrients that in themselves cause or protect against cancer”. Different combination of patterns and types of diet with physical activity will create a metabolic state that makes us more or less susceptible to cancer.

Excess weight gain and obesity have been linked to many diseases. It includes diabetes, heart conditions, body inflammation and metabolic disorders. Excess body fat also causes number of chronic conditions and reduces life expectancy. Cancer is similarly linked to obesity, poor diet and poor activities.

The other factors that is reason for cancer is binge drinking or consuming more than 2 drinks per day daily increases risk for liver and esophageal cancer. Obesity is the reason for rise in colon and rectal cancer in younger and middle-aged people.

Following cancers are cited to link to obesity, poor diet and weight gain:

  1. Mouth, pharynx and larynx cancers
  2. Oseophageal cancer
  3. Stomach cancer
  4. Pancreatic cancer
  5. Gallbladder cancer
  6. Liver cancer
  7. Colorectal cancer
  8. Breast cancer (postmenopausal)
  9. Ovarian cancer
  10. Endometrial cancer
  11. Prostate cancer
  12. Kidney cancer

The more weight gain in adults means higher the risk of certain cancer. More weight gain in adults means higher the risk of postmenopausal breast cancer. Maintaining healthy weight throughout all stages of life is critical to avoid cancer.

How body weight and body fat linked to cancer? See the image below

bodyfatcancer-healthylife-werindia

Image credit: “Figure 5” by Libertas Academica is licensed under CC BY 2.0

Author: Sumana Rao | Posted on: June 8, 2018
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Reduce water weight

10 simple tips to reduce water weight

Losing water weight is tough and people use water pills.

Here are some natural tips to reduce water weight.

.

  1. Limit your salt intake. Don’t add additional salt to food and reduce eating pickle.
  2. Eat one or two bananas everyday. Potassium in banana helps to reduce water retention. Same with pomegranate fruit.
  3. Drink cranberry juice to shed water.
  4. Drink good amount of water and let your body know that you are supplying water and there is not need to store water in cells.
  5. Consume Vitamin C and A – both supplements will help reduce water retention.
  6. Do not sit for prolonged time. Allow blood to circulate. Stretch legs and avoid edema.
  7. Keep ice packs on body parts – thighs, tummy, calves, to reduce water retention.
  8. Exercise regularly to keep circulatory system in good condition. Blood circulation helps in shedding water weight.
  9. Keep body cool, avoid sauna and excess Sun light exposure. Sweating is good for body up to some extent. Once the body dehydrates, signals send message to retain water.
  10. Do not wear tight clothing. Tight clothes tend to regulate blood circulation

Grandma’s tips: www.healthylife.werindia.com

Image credit: Photo by Taryn Elliott from Pexels

Author: Sumana Rao | Posted on:
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