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.
Squash Flowers

Squash Flower

All squash flowers are edible. Zucchini, pumpkin and other cucurbits that have large flowers are edible. Zucchini  produces larger flowers and flower is somewhat crisp.  It has mild and  sweet zucchini flavor. Pumpkin flowers are also large and is used for culinary purposes. The large yellow blooms are perfect for stuffing or deep frying.

Dee fried: To basin flour add little salt, chilli powder, turmeric , cumin and rice flour. Mix well and add little water to make a thick batter. Dip the individual flowers or larger petals in this and deep fry in the oil. Serve hot with tomato sauce..

Baked squash flowers: If you don’t want to deep fry then stuff the blossoms with cheese and then bake them in the oven.  Or cook them on both sides on a tava.

Pasta: The blossoms can also be cooked into a pasta sauce. This is one of kids favorite recipes.

Soup: A good and tasty soup can be prepared using these blossom along with corn, pepper, ginger and zucchini.

Author: Sumana Rao | Posted on: July 8, 2016
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Neem Flowers

Neem Flowers

Neem tree is indigenous to India and to dry forest of south Asia. It is one of the highly medicinal plant.

Neem leaves, bark, stem, fruits, young shoots, flowers – all these parts are edible. Neem flowers has same medicinal properties as leaves.  Flowers alongwith tender shoots are used as vegetables in India.

  • In many parts of Tamil Nadu, India dried neem flowers are used thoughout the year. Along with turmeric and tamarind a dish namely “veppam poo rasam” or a traditional soup is made out of the flowers.  Little bitter but the taste of this dish is delicious!.
  • Fried dried flowers mixed with rice along with ghee and salt is a very tasty rice dish called “veppam poo saadam”.
  • During new year celebrations neem flowers are used with homemade yogurt to make a dish called “pachadi”.
  • Neem flowers with jaggery is consumed during new year day (Yugadi festival) and it symbolizes balancing of life during tough and happy time.
  • For patients who are suffering from fever and lost their taste neem flower dishes are good.
Author: Sumana Rao | Posted on:
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Phytoestrogens, Ayurveda and Menopause

Phytoestrogens, Ayurveda and Menopause

A recent study published in the American journal of Medicine reveals that use of herbal  or plant based supplements can help in menopause, particularly in reducing the hot flashes and vaginal dryness.

According to Dr. Taulant Muka, lead author of the new study and a researcher at Erasmus University Medical Center in the Netherlands “Phytoestrogens are clinical components found in plants that are very similar to the female hormone, estrogen.” Evidences shows that these components can help to reduce menopause symptoms.

Current treatments that are available for menopause are Hormone therapy- in the form of pills, patches, sprays, gels and vaginal rings, is the prescription used most often to treat hot flashes and other menopausal symptoms. However, research has linked hormone replacement therapy with an increased risk of breast and uterine cancer. Other studies also have shown neutral effects on cardiovascular health when used soon after menopause, but the effects become progressively unfavorable in a woman’s later years.

All these findings making women more to look for alternative type of medicines which is plant based supplements and herbal medicines.

In a study in which 6,653 women participated, traditional or Chinese medicine therapies, including soy, ginseng, black cohosh and St. John’s wort were tested on women. It was discovered that phytoestrogens were associated with a modest reduction in hot flashes and vaginal dryness, though night sweats continued. Specifically, plant estrogens decreased the total number of a woman’s hot flashes by 1.31 per day, on average !.

It is to be noted, that herbal medicines and supplements have been in use for menopause treatment – from many centuries in India and China. Ayurveda considers menopause as a “Balance Deficiency”. This ancient medicine system recommends many herbs for women who are undergoing menopause. For example, from Ayurvedic perspective, , menopause marks the transition from the Pitta phase of life to the Vata phase of life. During the transition, imbalances in both Vata and Pitta may occur. Hot flashes and night sweats are created by an imbalance in Pitta in the deeper tissues of the body and the build-up of ama (toxins) in the channels of the body. When ama accumulates in the body, the flow of heat in the deeper tissues can get constricted. It tends to build up and then, when it finds an outlet, flashes out in a fashion that leaves you feeling uncomfortable.

There are three bodily principles: movement and flow (vata or airy), heat and metabolism (pitta or fiery), and bodily substance (kapha or earthy.) And there are three basic types of imbalances relating to each of the three doshas. Easing your menopause transition can be as simple as “reading” your dosha symptoms and taking measures to get your doshas back in balance. The following symptoms and lifestyle prescriptions are indicated for each of the three dosha imbalances:

• Vata- Type-Prone To Nervousness: Anxiety, panic, mood swings, vaginal dryness, loss of skin tone, feeling cold, irregular periods, insomnia, mild or variable hot flashes, constipation, palpitations, bloating and joints aches and pains.
Ayurvedic Tips: Increase warm food and drinks, regular meals, early bedtime, oil massage, meditation, yoga, walking and spices such as fennel and cumin. Decrease caffeine and other stimulants, refined sugar, cold drinks, salads.

• Pitta-Type- Prone to Hot Temper: Anger, irritability, feeling hot, hot flashes, night sweats, heavy periods, excessive bleeding, urinary tract infections, skin rashes and acne.
Ayurvedic Tips: Increase cooling foods, water intake, sweet juicy fruits (grapes, pears, plums, mango, melons, apples,) zucchini, yellow squash, cucumber, organic foods. Go to bed before 10 PM and try to wind down earlier in the evening. Decrease excessive sun and overheating, hot spicy foods, hot drinks and alcohol.

•Kapha-Type- Prone to Weight Gain: Sluggishness, lethargy, weight gain for no reason, fluid retention, yeast infections, lazy, depressed, lacking motivation, slow digestion.
Ayurvedic Tips: Increase exercise, fruits, whole grains, legumes, vegetables, and spices such as black pepper, turmeric and ginger. Habit of getting up early and avoid foods like meat, cheese, sugar and cold foods and drinks helps kapha type body.

One of the hot flash relief that is recommended by Maharishi Ayurveda is the combination of herbs like Shatavari (Asparagus sp.), Indian Sarsaparilla (Hemidesmus Indicus), Indian Gooseberry (Amla), Waterlily, White Sandalwood, Indian Tinospora, Rose and Licorice provides the cooling action by increasing cooling of lunar energy, which balances solar energy in the body. This formula is helpful for balancing Sadhaka Pitta, which governs the emotions, and Ranjaka Pitta, which governs the blood. Premium Amla Berry is another herbal supplement valuable for balancing Pitta in the physiology.

Apart from soy, there are several herbs that comes to rescue of menopause women. For example another equally healthful source of phytoestrogens are “lignans,” compounds found in a variety of whole foods including grains and cereals, dried beans and lentils, flaxseed, sunflower seeds and peanuts, vegetables such as asparagus, sweet potatoes, carrots, garlic and broccoli and fruits such as pears, plums and strawberries. Common herbs and spices such as thyme oregano, nutmeg, turmeric and licorice also have estrogenic properties.

Plant medicine thus is playing another major role in keeping women happy and healthy in their mid -life!

References
• http://www.mapi.com/
• www.cnn.com
• http://www.womenlivingnaturally.com/

Image credit: Photo by Mert Guller on Unsplash

Author: Sumana Rao | Posted on: June 23, 2016
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How Yoga benefits kids?

How Yoga benefits kids?

Have you ever wondered when the babies start crawling and sitting, every pose they do resembles yoga postures. Children body is so flexible and practicing yoga can benefit them in many ways. Yoga, the 5,000-year-old art of fusing the body and mind, is not just transforming adults today. Because of its amazing benefits, yoga for children is all the rage and is spreading rapidly around the world. Children naturally have that flexible body. Yoga helps kids to remain calm and focused in their life.

Some benefits of practicing Yoga at young age helps in:

  • Develop body awareness
  • Learn how to use their bodies in a healthy way
  • Manage stress through breathing, awareness, meditation and healthy movement
  • Build concentration
  • Increase their confidence and positive self-image
  • Feel part of a healthy, non-competitive group
  • Have an alternative to tuning out through constant attachment to electronic devices
  • Maintains Flexibility and Strengthens Growing Bodies

Animal Poses

Some of the solid reasons to put your kids in yoga classes are listed below

  1. Flexibility of the body
    Children are born with an innate flexibility and yoga poses help to prolong this gift. Poses like Warrior 1 and two aid in developing strength in their growing muscles and bodies.  Yoga teaches balance in many poses and it helps kids who take part in sports.
  1. Enhances Concentration
    Some slow-paced yoga postures like balancing tree, dancer poses helps to learn self-control, enhancing their focus and awareness. Flowing from pose to pose, for example from warrior 3 to standing tree Pose takes great attention—a skill that is essential in most learning environments.
  1. Increases Self-Esteem and Confidence
    When a child displays great strength, focus, and flexibility in Yoga, it does wonders for their confidence. A successful crow Pose or side crow pose yields poise and power, which leads them to believe in and pursue their true abilities.
  1. Teaches Present Moment Awareness
    Yoga teaches how the body and mind are inter connected  and  how we should be aware of our selves. When children are engaged, focused, having fun, and following a yoga lesson, they are in the present moment. This self-awareness of both body and mind helps children to be cautious in any situation.
  1. Cultivates a Peaceful, Relaxed State of Body and Mind
    All yoga classes conclude with a quiet time, also known as Shavasana or deep relaxation pose. Teachers will teach how to bring calmness in each organs step by step and helps in whole body relaxation while we are still aware of our surroundings.  Even if just for three minutes, children learn to understand the importance of this peace and can carry it with them into their daily lives.
  1. Gives Tools for Stress Management
    Yoga helps the body and mind to reduce stress. Practicing yoga provides kids an immediate outlet to reduce stress in a safe and nurturing environment.  Yoga is a challenge for our own body and everyday we try to do a yoga pose better. When we do yoga we are not in competition with anyone. Yoga teaches non-judgment and non-competition toward oneself and one another. This prepares kids mind to face any challenges in life.
  1. Creativity and Imagination
    Many times kids yoga teacher can bring  themes that are fun and engaging like “Jungle Safari.” When children are exposed to this creative opportunity, to make up their own yoga poses to fit with the theme it inspires them to be free, creative, and self-expressive.
  1. Encourages Kind Peer and Social Interactions
    Yoga teaches children that we are all the same inside, despite our outward appearance, race, and religion. We all have bodies that function, hearts that love, and feelings that feel.  Yoga inspires kids to be kind, patient, accepting, and emphatic with themselves and their peers.
  1. Teaches Discipline and Responsibility
    Daily practicing yoga brings discipline in kids life. Once they understand the challenge and benefits of doing yoga they will discipline themselves in not only practicing Yoga but also in other fields of life. This is taking responsibility for their action, helping others, staying composed and understanding the social responsibilities. When they learn that yoga takes practice versus an immediate accomplishment, they learn and accept that life is a path with good days, bad days, and everything in between.

Image courtesy: http://vtphysicaltherapy.com/wp-content/uploads/2014/04/10297891_464404297025295_3324349245708703342_n.jpg

Author: Sumana Rao | Posted on: June 21, 2016
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AMA: Gun violence is a Public Health Crisis

AMA: Gun violence is a Public Health Crisis

The American Medical Association said in a policy released Tuesday that the gun violence in the US is “a public health crisis”. The organization is making lobbying for gun control a top priority.

Before the dawn  this Sunday a worst mass shooting that happened in  Pulse gay night club in Orlando, Florida triggered more discussions and debate over gun violence.  50 people were killed by a gun man (Omar Mateen) and in the wake of the worst mass shooting in American history and with more than 6,000 deaths already in 2016 from gun violence, the American Medical Association (AMA) today adopted policy calling gun violence in the United States “a public health crisis” requiring a comprehensive public health response and solution.

Additionally, at the Annual Meeting of its House of Delegates, the AMA resolved to actively lobby Congress to overturn legislation that for 20 years has prohibited the Centers for Disease Control and Prevention (CDC) from researching gun violence.

In his statement AMA president Steven J. Stack, M. D. said that “With approximately 30,000 men, women and children dying each year at the barrel of a gun in elementary schools, movie theaters, workplaces, houses of worship and on live television, the United States faces a public health crisis of gun violence”. 

“Even as America faces a crisis unrivaled in any other developed country, the Congress prohibits the CDC from conducting the very research that would help us understand the problems associated with gun violence and determine how to reduce the high rate of firearm-related deaths and injuries. An epidemiological analysis of gun violence is vital so physicians and other health providers, law enforcement, and society at large may be able to prevent injury, death and other harms to society resulting from firearms.”

The AMA has numerous, long-standing policies that support increasing the safety of firearms and their use, and reducing and preventing firearm violence. Our AMA “recognizes that uncontrolled ownership and use of firearms, especially handguns, is a serious threat to the public’s health inasmuch as the weapons are one of the main causes of intentional and unintentional injuries and deaths” (H-145.997). AMA policy supports legislation calling for a waiting period before purchasing any form of firearm in the U.S. (H-145.991, H-145.992, and H-145.996), and supports requiring background checks for all handgun purchasers (H-145.991, H-145.996).

The group said it will actively lobby Congress to overturn federal legislation that the Centers for Disease Control and Prevention says prohibits it from conducting large-scale epidemiological studies on the problem.

Moreover, AMA policy supports stricter enforcement of present federal and state gun safety legislation, and the imposition of mandated penalties for crimes committed with the use of a firearm, including the illegal possession of a firearm (Policy H-145.999). All of these policies were originally adopted in the late 1980s, when there was a national focus on handguns in part because access to relatively inexpensive handguns had led to an increase in rates of homicide, especially among young people. These policies have been repeatedly reaffirmed since then by the AMA House of Delegates.

According to Dallas news a not-for-profit group that tracks gun-related incidents and deaths has tracked  139 mass shootings across the country this year alone. That includes six in Texas, which led to seven deaths and more than 26 injuries, according to data provided on the nonprofit site.

The AMA, which supports laws that require a waiting period and background checks for all handgun purchasers, said uncontrolled ownership and use of firearms is a serious threat to public health and a main cause of intentional and unintentional injuries and death. The AMA also renewed its call for stricter enforcement of present federal and state gun safety legislation, and the imposition of mandated penalties for crimes committed with the use of a firearm, including the illegal possession of a firearm.

Sources:

• American Medical Association
• http://in.reuters.com/
• http://www.india.com/
• http://huffnews.com/
• http://www.fxtribune.com/

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

Author: Sumana Rao | Posted on: June 15, 2016
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Idli

IDLI, Healthiest breakfast and its nutrient composition

You all would have seen a video which shows “Idli as the most healthiest breakfast in the world”. Many of us are Idli lovers and it feels good!  What is the specialty of idli that makes it a preferred breakfast?

According to research on ‘India Breakfast Habits Study’ conducted by Dr. Malathi Sivaramakrishnan of Nirmala Niketan (with support of Kellogg India), the existence of well-defined breakfast foods like Idli and Dosa with Sambar ensures that Chennaiites have a breakfast adequate in calories compared to De­lhi, Mumbai and Kolkata.

Idli, a very popular fermented breakfast food consumed in the Indian subcontinent, consists mainly of rice and black gram. Idli fermentation was carried out in the conventional way in a batter having rice to black gram in the ratios of 2:1, 3:1 and 4:1 at room temperature. It makes an important contribution to the diet as a source of protein, calories and vitamins, especially B-complex vitamins, compared to the raw unfermented ingredients. It can be produced locally and used as a dietary supplement in developing countries to treat people suffering from protein calorie malnutrition and kwashiorkor (a form of malnutrition that occurs when there is not enough protein in the diet) Adding Saccharomyces cerevisiae along with natural bacterial flora of the ingredients, is commonly used to standardize Idli fermentation in terms of improved organoleptic characteristics, leavening and nutritional constituents. Traditional Idli fermentation involves several bacteria and yeasts, contributed by the ingredients rice ( Oryza sativa ) black gram (Phaseolus mungo) and the environment, with overall dominance of the former in bringing about various changes. Idli fermentation is accompanied by an increase in total acids, batter volume, soluble solids, reducing sugars, non-protein nitrogen, free amino acids, amylases, proteinases and water soluble vitamins B1, B2 and B12 contents, thus accounting for improved digestibility and nutritional value of the staples. (Future of Idlis: A scientific assessment by Elizabeth Yorke; under the guidance of Dr. Prabhakar Sastri, Manipal University),

What else Idli contains that makes it more healthy breakfast in India (& world)?

Protein, Fiber and Carbohydrates:

In a single idli, you consume 2 grams of protein, 2 grams of dietary fiber and 8 grams of carbohydrates. For a light snack, that is a notable amount of protein and fiber with minimal carbohydrates. Healthy adults need 50 grams of protein and 225 grams of carbohydrates daily. Adequate protein facilitates muscle repair, and carbohydrates provide energy. Fiber promotes healthy digestion and bulks stool — men need between 28 and 34 grams of fiber and women between 22 and 28 grams daily.

Vitamins and Minerals:

One idli contains 1 milligram of iron, and trace amounts of calcium, folate, potassium and vitamin A. The iron is mostly from the black lentils, with about 25 percent of it from the rice. Iron keeps your blood oxygenated and is crucial for any diet. Men need 8 milligrams daily and women 18 milligrams.

How to prepare Idli?

Traditionally, Idli preparation is as follows:

[1] Soak the rice and black gram separately or together for 6-8 hours.

[2] After draining the water, grinding rice and black gram with occasional water

[3] Coarse grind and add a little salt to the batter

[4] Ferment at room temperature (69-75F)

[5] Deposit batter in Idli stand cups

After 15 to 20 minutes steaming have hot idlis with delicious saambar, fresh butter  and chutney !

References:

1) http://healthyeating.sfgate.com/nutrition-idli-2667.html

2) Elizabeth Yorke: uture of Idlis’: A Scientific Assessment (A Study on South India’s Most Preferred Breakfast Cereal), Manipal University (2013-2014)

Image Source: http://images.mapsofindia.com/my-india/Idli-Sambhar.jpg

Author: Sumana Rao | Posted on:
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Latest News: HIV contaminated blood transfusion in India

Latest News: HIV contaminated blood transfusion in India

HIV infected blood transfusion resulted in infection of more than 2000 people in India in past 17 months – India’s National Aids Control Organization (NACO) released the information at the insistence of information activist Chetan Kothari, who filed a petition for the report.

More than 2,200 people who received blood transfusions in India in the past 17 months were infected with HIV, new figures show. Blood transfusions are used when patients lose blood due to an injury or during surgery. About 84 % of blood used for such procedures in India reportedly comes from voluntary donations.

Mr. Kothari claims that the Government – provided the official data -the data was collected by India’s National Aids Control Organization (NACO), but was only released to the public when Kothari filed a Right to Information query.

India has more than 2 million people living with AID/HIV.  By law, In India the blood bank and hospitals where the blood donation and transfusion takes place, required to screen blood for HIV, as well as hepatitis B, C, and other infections, before a transfusion. However, the new data suggests this is not happening consistently across the country, possibly due to a lack of funding.

According to Kothari, “The problem lies in the cost of the tests which helps to determine the HIV. It costs about Rs. 1,200 for the test or $18 and lack of facilities creating these problems.  In big cities like Mumbai only the private hospitals have HIV testing facilities. Even the largest Government hospitals do not have the technology to screen blood for HIV”.

When it came to infection rates, some parts of the country were worse than others, with the highest number of transmissions – 361 cases – being reported in the northern state of Uttar Pradesh. In the country’s west, the state of Gujarat recorded 292 cases and Maharashtra had 276 cases. As reported in local paper The Hindu, just last week, a three-year-old boy was infected with HIV after receiving contaminated blood to help treat serious burn injuries.

Mr. Naresh Goyal, deputy director general of the National AIDS Control Organization, said the numbers need to be put in context, as nearly 8 to 10 percent of infections in India were attributable to transfusions 20 years ago, but today that figure is below 1 percent. Naresh Goyal, told Himanshu Goenka over at the IB Times that the country has made great progress when it comes to reducing the risk of infection. He also pointed out that some people may test negative for HIV because the virus takes about 10 days after initial infection to be detected in a patient’s blood, showing a false negative.

“These are unfortunate cases and we are working towards the goal of zero transmission. Having said that, these numbers must be looked in the context of the scale of our HIV program,” he said. “It is now legally mandatory for every blood bank to screening the units before giving it to a patient.”  

India is the second-most populous country in the world and has the third-highest number of HIV-infected people in the world – at around 2.1 million people – following South Africa and Nigeria.

HIV, the virus that can lead to AIDS, is most often passed through sexual contact, but also can be transmitted through injection drug use. Countries like the United States, United Kingdom and Australia do not allow gay or bisexual men to donate blood unless they have abstained from sex with men for at least a year.

India already has more than 2.1 million people living with HIV or aids, which is why it’s so important to screen blood for the virus before using it in transfusions. India has also banned blood banks from paying donors, to help reduce people at high-risk of HIV infection from donating.  The HIV infection rates are also slowly dropping in the country – in 2007 there were more than 2.2 million people infected. Still, there’s more that could be done. In countries such as the US, Australia, and the UK, potential donors are screened even before they donate blood, to make sure they do not carry any infections. The blood is then tested again afterwards by blood banks. These countries also do not allow people at high-risk of HIV, such as sexually active gay men, to donate in order to further reduce the risk of blood being donated during the 10-day false-negative window.

India is progressing towards new dimensions and economic conditions are improving. Hope this progress continues, and eventually people in India can receive a life-saving blood transfusion without the fear of infection.

Note from WHO: HIV is a virus that is spread through contact between body fluids such as blood, semen, vaginal fluids, anal fluids, and breast milk. (It cannot be spread through sweat or urine.) The most common method of transmission is having sex without a condom (unprotected sex).  There is no cure for HIV. However, when it is caught and treated early most people do not go on to develop AIDS.  According to the World Health Organization, there are about 34 million people in the world who currently have HIV. Many of them live in sub-Saharan Africa.

See more at:

1) http://www.usnews.com/
2) http://www.foxnews.com/health/2016
3) BBC News
4) http://www.sciencealert.com/
5) http://www.ibtimes.com/

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

Author: Sumana Rao | Posted on: June 2, 2016
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Stress in Adolescents

Stress in Adolescents: How Adolescents can help themselves

Adolescence years start and cover from puberty to adulthood.  A young person who has undergone puberty but who has not reached full maturity- a teenager.  Adolescence can be roughly divided into three stages: early adolescence, generally ages eleven to fourteen; middle adolescence, ages fifteen to seventeen; and late adolescence, ages eighteen to twenty-one. In addition to physiological growth,

Adolescents go through lots of stress during these stages of their lives – due to changes in the body, study stress, competition, projects, exams and home work, peer pressure, adaptation to new things etc .

Some of the signs of stress in a teenager can show up in their emotions, body, thinking and behavior:

  • withdrawing from friendship groups or activities she usually enjoys
  • seeming nervous or anxious
  • sleeping too little or too much
  • eating more ‘comfort food’
  • eating less
  • wanting to be by oneself more than usual
  • crying
  • refusing to go to school
  • having emotional ‘ups and downs’ for no obvious reason
  • having less energy than usual
  • drinking more caffeine products or taking over-the-counter painkillers – for example, Advil, Motrin, codeine or ibuprofen
  • being aggressive
  • going down in schoolwork or results
  • not caring about her appearance
  • finding it hard to concentrate and stay focused
  • losing the thread of thoughts or conversations

(Read more here: https://healthylife.werindia.com/life-stages/teen-nutrition/stress-in-teenagers)

Here are some tips to reduce the stress level in adolescents.

1. Get regular exercises like yoga, jogging, running, martial arts, individual or team sports, walking, join gym for work out. Exercise is stress buster – remember !

2. Eat regular meals – do not skip meals. Have good amount of breakfast, lunch and dinner at appropriate time.

3. Avoid using excessive caffeine in the form of – coffee, tea, soda, diet soda, soft drinks, energy drinks

4. Do not drink alcohol, avoid drugs and do not be a part of illegal activities- Do not bend to peer pressure

5. Take a break from stressful activities or situations. Engage in hobby, listen to music, volunteer in vet hospitals, take care of pets, baby sit, read good books

6. Build a net work of people who has similar interest and help in positive ways.

7. Rehearse and practice for stressful situation – get ready for the examination well ahead.

8. Learn relaxation techniques – breathing, meditation, progressive muscle relaxation techniques helps during stressful events.

9. Breakdown large task into small tasks – have priorities.

10. Learn to recognize and reduce self talk. Change negative thoughts to positive thoughts and keep smiling. Practice developing neutral thoughts and positive thoughts.

11. Do not spend too much time on social media and in selfies.

12. Learn not to demand perfection from yourself. It is okay not to be perfect. Results may vary, say next time will do a better job. Do not get disappointed if something goes wrong. Learn to feel good about yourself and doing good enough job is just okay.

13. Approach family members – spend time with parents, grandparents, siblings and seek advice and help. Talk to your counselor about your issues.

14. Get enough good sleep – do not go to bed very late. Get enough sleep – it will help you to overcome the heaviness of mind.

15. Eat good food – Aim for a family diet with plenty of fresh fruit and veggies, dairy foods and wholegrains. Explore meatless diet – try vegetarian and vegan foods.

For parents: If you observe and see your child’s worries have got worse over time, or your child’s stress is getting in the way of sleep, appetite, energy levels, enjoyment or socializing, it’s a good idea to see a professional. Professionals will help your child to relax and may advice in such a way to make things better and easy for the child.

References:

  1. http://raisingchildren.net.au/
  2. https://stressfreekids.com
  3. http://www.aacap.org/
  4. http://www.pamf.org/teen/life/stress/7stresstips.html
  5. Image credit: Photo by Jesús Rodríguez on Unsplash
Author: Sumana Rao | Posted on: June 1, 2016
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