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.
Accepting others for inner peace

Why Trying to Change Others Drains Your Energy And What to Do Instead

We often believe that if the people around us behaved differently and according to our wishes, life would be easier. Whether it is a partner, friend, or coworker, we spend mental energy trying to shape others to match our expectations. But this constant effort rarely brings peace — it drains it. True calm begins when we stop trying to change others and start accepting them as they are.

Acceptance doesn’t mean agreeing with everything someone does. It means recognizing that each person has their own path, shaped by experiences we may never fully understand. When we release the urge to control, our minds relax. The endless cycle of judgment and disappointment breaks, making room for compassion and emotional balance.

From a physiological perspective- acceptance also benefits the body. Trying to control people or situations triggers the body’s stress response, raising cortisol and blood pressure. Chronic frustration or resentment affects the nervous system and raises cortisol levels. Over time, that tension can manifest as fatigue, headaches, or inflammation. In contrast, practicing acceptance helps in

  • attaining Inner peace and it supports lower blood pressure, better sleep, and immune function.
  • You could highlight how mental harmony translates to physical health — when you stop resisting what it is, your body relaxes too.

From mental health perspective –one cannot find peace in perfect circumstances or perfect people — it is found in a peaceful state of mind. When we stop demanding that others change, we conserve energy, nurture empathy, and strengthen our own emotional resilience. Acceptance becomes a daily practice of freedom: freeing others to be themselves and freeing ourselves to live with grace and calm.

  • It explores emotional balance, mindfulness, and inner peace — learning to let go of control and expectations.
  • It ties into self-awareness, empathy, and emotional maturity, which are all vital for mental well-being.
  • You can connect it to stress reduction — acceptance lowers frustration and emotional tension that come from trying to “fix” others.

Learning to accept rather than change others is not a sign of weakness. It is an act of strength — a mindful choice to protect your inner peace and honor the natural harmony between mind and body.

Image credit: Image by Franz Bachinger from Pixabay (Free to use under Pixabay content license, July 28, 2023)

Author: Sumana Rao | Posted on: November 13, 2025
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Practicing Kegel hold

Practicing Kegel Hold Everyday Helps To Improve Bladder, Bowel And Pelvic Health

Kegel hold also known as Kegel exercises, involves contracting and relaxing the pelvic floor muscles, offer numerous benefits for elderly individuals, particularly in terms of improving bladder control, enhancing bowel function, and supporting overall pelvic health.

Practicing Kegel hold helps all, especially those who are aged 40 and over in many ways. Kegel hold also helps new mothers who have given birth recently.

1. Improved bladder control

  • Urinary incontinence: As people age, bladder muscles weaken, leading to urinary incontinence or loss of bladder control. Kegel exercises help strengthen the pelvic floor muscles, which support the bladder, leading to better control and reduced leakage.
  • Prostate health in men: Elderly men, especially those who have had prostate surgery, may experience issues with bladder control. Kegel exercises can improve urinary retention and reduce post-surgical incontinence.
  • Signs of bladder performance improvement in adults:
    • Longer time between your restroom visits
    • Not too many accidents
    • Ability to hold the urge.
    • You will feel dry underwear instead of always being wet.
    • Getting good sleep during night

2. Enhanced bowel function: Weak pelvic floor muscles may contribute to fecal incontinence. By strengthening these muscles, Kegel exercises can help improve bowel control, leading to fewer accidents and more predictable bowel movements.

3. Support for prolapsed organs: Pelvic organs prolapse, where organs such as the bladder, uterus, or rectum drop from their normal position due to weakened muscles, is more common in older women. Kegel exercises can help prevent or reduce the severity of prolapse by strengthening the muscles that hold these organs in place.

4. Improved sexual health: Kegel exercises can enhance sexual health in both elderly men and women by increasing muscle tone in the pelvic floor, which may lead to improved sexual function and sensation.

5. Promoting posture and stability: A strong pelvic floor can also improve core stability and posture, reducing the risk of falls in elderly individuals by providing better support for the spine and lower body.

Instructions to Kegel exercise practice: It is essential to identify the muscles that you need to hold before practicing Kegel hold.

  1. Find a comfortable position:
    • Start by sitting or lying down in a comfortable position. You can also stand if that is easier for you. In the beginning, lying down might help you feel the pelvic floor muscles better.
    • If you are familiar with Bridge pose or Sethu bandhasana then, you can practice Kegel hold while you are performing the bridge pose.
  2. Identify Your pelvic floor muscles:
    • To locate the pelvic floor muscles, imagine you are trying to stop urination midstream. Those are the muscles you will be working on. (Do not regularly stop urination while doing Kegels; this is just to help identify the muscles.)
  3. Contract the muscles:
    • Once you have identified the muscles, squeeze and hold them for 3-5 seconds. Try to avoid tightening your thighs, abdomen, or buttocks—focus only on the pelvic muscles.
  4. Relax:
    • After holding for a few seconds, fully relax the pelvic muscles for 3-5 seconds before contracting again.
  5. Repeat:
    • Aim for 10-15 repetitions per session, 3-4 times a day.

How to visualize Kegel hold during practice?

Watch this video: How To Do A Kegel Exercise – Step By Step Instructions – YouTube

Imagine the pelvic floor muscles as a hammock holding your pelvic organs.

Relaxed state: In this state, the pelvic floor muscles are at rest, supporting the bladder, uterus (in women), and rectum.

Contracting (Kegel): Tighten the muscles that would stop urination. Think of lifting the muscles upward and inward, like pulling the hammock up. This motion strengthens the muscles.

Relaxing: Release the contraction and let the muscles return to their resting position. Repeat this process.

Kegel exercises are discreet and can be done anytime, making them especially beneficial for older adults who want to maintain their independence and quality of life. Do not overdo Kegel hold as it could lead to pain in pelvic muscles. Practicing 2 to 3 times a day will improve the performance of your pelvic muscles.

Image credit: 3 images by Akshay Gupta, https://pixahive.com/photo/dvapada-dhanurasana-bridge-pose-on-elbows-3/

Author: Sumana Rao | Posted on:
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Extra Tips for Holistic Health

Extra Tips for Holistic Health

If you feel you need to get back your stamina or feel exhausted most time then focus on healthy food that helps to reduce inflammation, practice meditation and get a lab test done for screening vitamins and minerals.

  • Anti-inflammatory foods – Include turmeric, ginger, berries, dark leafy greens, and omega-3 sources (flax, chia seeds).
  • Stay mentally prepared – Visualization, mindfulness, and positive self-talk reduce anxiety and improve focus.
  • Regular check-ups – Get a sports physical, blood work (iron, B12, vitamin D), and heart screening if training intensively.

Image credit: Image by Belloso & Herchen GbR from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: November 12, 2025
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Post-Race Care And Recovery After Marathon

Post-Race Care And Recovery After Marathon

Immediately after the marathon what should you be doing?

  • Cool down – Walk for 5–10 minutes and stretch major muscles (hamstrings, calves, quads).
  • Hydrate and refuel – Within 30–60 minutes, have a meal or smoothie with carbs and protein (like banana, yogurt or tofu, rice).
  • Replace electrolytes – Coconut water or electrolyte tablets help restore balance.

Next few days after the marathon get back to normalcy by focusing on –

  • Rest – Take 1–3 days off running; focus on gentle yoga or walking.
  • Sleep well – Recovery hormones peak during deep sleep.
  • Ice sore areas – Use ice baths or cold compresses to reduce inflammation.
  • Massage– Relieves stiffness and promotes circulation.
  • Monitor injuries – Persistent pain (esp. knees, shins, Achilles) may need professional evaluation.

Image credit: Image by Felix Henniges from Pixabay (Free to use under Pixabay content license, June 15, 2017)

Author: Sumana Rao | Posted on:
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During The Marathon

During The Marathon

During the marathon following important points one should keep in mind.

  • Pace yourself – Start slower than your target pace to conserve energy for later miles.
  • Hydrate strategically – Don’t overdrink water alone as it could lead to hyponatremia. Alternate with electrolyte drinks.
  • Listen to your body – Dizziness, chills, or cramping mean you should slow down or stop.
  • Fuel up – Take energy gels, bars or snacks every 45–60 minutes to maintain blood glucose levels.

Image credit: Image by Colin Behrens from Pixabay (Free under Pixabay content license, February 19, 2016)

Author: Sumana Rao | Posted on:
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Precautions Before And During The Race

Precautions Before And During The Race

Before the race what are the steps you should follow?

  • Warmup properly – Dynamic stretches (leg swings, lunges, light jogging) prepare muscles and joints.
  • Avoid new gear – Stick to shoes and clothing you have already assessed. Having one more of both is not a bad idea!
  • Sunscreen and clothing – Use SPF 30+ and moisture-wicking fabrics to prevent overheating and chafing.
  • Know your course – Familiarize yourself with water stations and elevation changes.

Image credit: Muddu36 / 1 Images https://pxhere.com/en/photo/1584193 CC0 Public Domain

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Nutrition Care For Marathon Runners

Nutrition Care For Marathon Runners

Nutrition is very important for marathon runners. Keeping a good balance of what you eat and making sure your body gets what it needs are key things to focus on.

• Carbohydrates: Should make up 55–65% of your total calories. You can get these from whole grains, fruits, and starchy vegetables to give you steady energy.

• Protein: Should be 15–20% of your calories. Foods like lentils, beans, tofu, and curd help repair your muscles.

• Healthy fats : Should be 20–30% of your calories. Nuts like almonds, seeds, olive oil, and avocado help with hormone balance and support joint health.

• Drinking water: Staying hydrated is important. Start your run well hydrated by drinking about 400–600 mL of water two hours before running. During longer runs, take small sips every 15–20 minutes.

• Electrolytes: like sodium, potassium, and magnesium are essential. Foods such as bananas, coconut water, pomegranate, apples, blueberries, and leafy greens can help you get these.

Pre-race week

• Reduce your running distance by 40–60% to let your body fully recover before the race.

• Load up on carbohydrates 2–3 days before the race. Focus on complex carbs like oats or rice.

• Get enough sleep—aim for 9 hours each night to help with recovery and keep your hormones in balance.

Image credit: Image by Steve Buissinne from Pixabay ( Free to use under Pixabay content license, June 22, 2014)

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Training Preparation For Marathon

Training Preparation For Marathon

Training for marathon is essential as it helps to get stronger, develops confidence and prepares mind to set the goal.

  • Build gradually – Follow the 10% rule: don’t increase your mileage or intensity by more than 10% per week to prevent overuse injuries.
  • Include long runs – Do one long run weekly (18–20 miles max before race day). This helps your body adapt to endurance stress.
  • Cross-train – Add 1–2 days per week of low-impact exercise (cycling, swimming, yoga, or Pilates) for flexibility, balance, and joint protection.
  • Strength training – Focus on glutes, core, and legs. Strong muscles support running form and reduce injury risk.
  • Rest and recovery – Rest days are essential; muscles rebuild and strengthen during downtime.

Image credit: https://pixabay.com/photos/woman-crunches-sport-training-2250970/ (Free to use under Pixabay content license, April 26, 2017)

Author: Sumana Rao | Posted on:
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