All posts by Sumana Rao

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Overactive bladder

Health Tips To Overcome Overactive Bladder Condition

If you are dealing with an overactive bladder (OAB), several home remedies and lifestyle changes can help manage symptoms naturally. OAB happens when the bladder muscles contract involuntarily, even when it is not full, causing frequent urges to urinate. As we age this condition can cause more issues. Sensitive bladder squeezes to pass urine without our consent. OAB effect both men and women.

Symptoms: OAB does not cause pain.

  • Passing urine frequently – while at home, night times (nocturia), while at work or during exercise.
  • Some people have leak, and some may suddenly develop feeling of “got to go” now.
  • Feeling that you must pass urine.

Apart from age factors, other factors can contribute to this condition:

1. Nerve and muscle dysfunction:

  • Neurological conditions – Diseases like Parkinson’s, multiple sclerosis (MS), or stroke can disrupt nerve signals to the bladder.
  • Weak or overactive bladder muscles – The detrusor muscle (which controls urination) may contract too often or too strongly.

2. Hormonal changes:

  • Menopause and estrogen decline – In women, lower estrogen levels can weaken bladder tissues.
  • Pregnancy and childbirth – Can stretch and weaken pelvic muscles, leading to bladder control issues.

3. Irritation and infections:

  • Urinary tract infections (UTIs) – Can cause inflammation and a frequent urge to urinate.
  • Bladder irritants – Caffeine, alcohol, artificial sweeteners, spicy foods, and acidic drinks can worsen symptoms.

4. Lifestyle and health conditions:

  • Obesity – Excess weight puts pressure on the bladder.
  • Smoking – Can lead to chronic coughing, weakening pelvic floor muscles.
  • Chronic constipation – Straining weakens pelvic muscles, affecting bladder control.

5. Medications and other factors:

  • Diuretics – Used for high blood pressure, these increase urine production.
  • Sleep disorders – Poor sleep can make nighttime urination (nocturia) worse.

How to take care of overactive bladder?

Dietary adjustments:

  • Pumpkin seeds – Pumpkin seeds are rich in omega-3 fatty acids, which can help reduce inflammation in the bladder.
  • Magnesium-rich foods – Bananas, spinach, and almonds may help relax bladder muscles.
  • Vitamin D – Sunlight exposure or fortified foods (like plant-based milk) may improve bladder control.
  • Avoid bladder irritants – Cut back on caffeine, alcohol, sugary drinks, spicy foods, and artificial sweeteners.

Hydration and bladder training:

  • Timed voiding – Try urinating on a schedule (every 2-4 hours) to train your bladder.
  • Double voiding – After urinating, wait a few minutes and try again to empty your bladder fully.
  • Stay hydrated – Drink water consistently but avoid excessive intake before bedtime.
  • Eat fiber – Consume good source of fiber every day to avoid constipation.

Herbal remedies: Ayurveda offers several herbs that may help with an overactive bladder by strengthening the urinary system, reducing inflammation, and balancing Vata dosha which is often associated with bladder issues.

  • Corn silk tea – Used traditionally to soothe bladder irritation.
  • Gosha-jinki-gan (GJG) – A Japanese herbal blend that may reduce urgency.
  • Horsetail – Can help strengthen the bladder and reduce leaks.
  • In Ayurveda, the following herbal treatments are used for overactive bladder: Gokshura, Varuna, Shatavari, Ashwagandha, Punarnava and Chandrapabha vati (multiple herbs).

Pelvic floor exercises:

  • Kegel exercises – Strengthen bladder–supporting muscles to improve control.
  • Yoga – Poses like “child’s pose” and “bridge” may help relax and tone the pelvic area.

Lifestyle changes:

  • Regular exercise – Helps maintain a healthy weight, reducing pressure on the bladder.
  • Elevate legs at night while sleeping – Helps prevent nighttime urination by redistributing fluids.

If your problem persists after 2-3 weeks, talk to your general physician and they will help you to overcome the problem through different diagnosis.

Image credit: http://www.scientificanimations.com/, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commonshttps://www.urologyhealth.org/

Author: Sumana Rao | Posted on: March 18, 2025
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Tooth sensitivity remedies

Tooth Sensitivity, Reasons and Remedies

Eating and drinking sometimes becomes difficult when we experience sensitivity in the tooth. Tooth sensitivity is a common problem in adults. It is more common in people aged between 20 and 40, It can affect people in their early teens and when they are over 70. Women are more likely to be affected than men.

What causes sensitive teeth?

Possible cause of tooth sensitivity is:

  • Tooth decay
  • Fractured teeth, broken teeth
  • Teeth bleaching
  • Worn fillings
  • Gum disease -gum recession
  • Worn tooth enamel
  • Exposed root

When there is a movement of fluid within tiny tubes located in the dentin it results in nerve irritation. When there is problem with enamel (when worn down) or receded gum, these tiny tubes are exposed causing irritation, eating cold or hot foods, drinking hot or cold beverages, exposing teeth to cold air results in sensation in teeth.

Sometimes this could lead to pain and might change our food habits. Normal foods that we regularly eat could make it difficult to eat because of sensitivity in teeth. Citrus fruits, anything that is cold and sour, pickles, ice cream etc. makes it difficult to eat and swallow. Sometimes acid reflux can also create problem in enamel due to acidic environment in mouth.

What is tooth structure and one can experience sensitivity?

Our teeth are composed of four dental tissues. Three of them—enamel, dentin, and cementum—are hard tissues. The fourth tissue—pulp, or the center of the tooth that contains nerves, blood vessels and connective tissue—is a soft, or non-calcified, tissue.

Any damage or issues in these parts of tooth can result in tooth sensitivity

  • Enamel: hard calcified tissue covering the dentin in the crown of tooth
  • Anatomical crown: Visible part of tooth, covered by enamel
  • Gums or gingiva: soft tissue that cover and protect roots of teeth
  • Pulp chamber: Space occupied by the pulp – soft tissue at the center of teeth containing blood vessels, nerves, and connective tissues.
  • Dentin: Part of tooth beneath enamel and cementum
  • Root canal: Portion of pulp cavity inside the root
  • Cementum: Hard connective tissue covers the tooth root.
  • Periodontal ligament: Connective tissue fibers that connect root of tooth to socket.

Symptoms of tooth sensitivity

  1. Sudden sharp flash of pain when exposed to cold air, cold condition, sweet, acidic or hot foods
  2. Sensitivity after brushing and flossing teeth
  3. Pain when biting or chewing food
  4. Tooth sensitivity localized to one tooth or more than one
  5. Staining on tooth surface

What triggers tooth sensitivity issue?

  • alcohol-based mouth rinses
  • hot foods and beverages
  • cold foods and beverages
  • cold air exposure
  • sweet foods and beverages
  • acidic foods and beverages
  • cold water like one used for dental cleaning
  • brushing or flossing teeth
  • brushing teeth too hard
  • using a hard toothbrush
  • grinding teeth at night

How to take care of tooth sensitivity issue?

  • Use desensitizing toothpaste : These special toothpastes contain compounds that help to block transmission of sensation to nerve. Most desensitizing toothpastes numbs the nerve inside. It takes few days to bring down sensitivity using desensitizing toothpaste
  • Crown inlay or bonding: Correcting a flaw or decay – done by dentist
  • Gum graft: This is done surgically. If gum tissue lost from the root, grafting gum tissue protects the root and reduces sensitivity
  • Root canal: To eliminate problem of sensitivity based on severity of the issue, dentist may suggest root canal.
  • Applying sealants or desensitizing and filling materials including fluoride helpful for this issue.
  • Decrease intake of acid food.
  • Use alcohol free mouth wash
  • Eat sweet, acidic foods any with full meal.
  • Proper oral hygiene is the key to preventing sensitive-tooth pain and sensitivity
  • Avoid hard-bristled toothbrush and brushing hard.
  • If you are thinking about bleaching teeth, talk to your dentist first about sensitivity.
  • Change your tooth brush at least once in two months.

If the problem persists, talk to your dentist and get it checked.

References:

https://www.mouthhealthy.org/

https://www.dentalhealth.org/

https://crest.com/

Image credit: Image by Engin Akyurt from Pixabay 

Author: Sumana Rao | Posted on: March 17, 2025
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Ultra processed foods

Ultra Processed Foods And Our Health

The NOVA food classification system developed by researchers at the University of São Paulo, Brazil categorizes food based on the level of processing rather than nutrient content. This system helps distinguish between whole, minimally processed foods, processed and highly industrialized products or ultra processed foods.

The current US administration is focusing on ‘Make America Healthy Again’ and targeting Ultra processed foods or UPFs to bring healthy changes. UPFs are industrially formulated products made mostly or entirely from substances extracted from foods, such as oils, fats, sugars, starches, and protein isolates. They often contain little to no whole food and are heavily modified with additives like preservatives, artificial flavors, sweeteners, emulsifiers, and colorings.

Examples of ultra processed foods-

  1. Sugary cereals
  2. Soft drinks
  3. Instant noodles
  4. Packaged snacks (chips, cookies)
  5. Fast food
  6. Processed meats (hot dogs, sausages)
  7. Ready-to-eat frozen meals.

Food manufacturers often defend ultra processed foods by emphasizing convenience, affordability, food safety, and innovation. Health experts argue that despite minor improvements, UPFs still contribute to obesity, diabetes, and other diseases. Critics say the food industry prioritizes profit over public health, using misleading marketing and lobbying to avoid stricter regulations. Let us see why UPFs are popular and what health impact UPFs ingredients have on our health.

Why are Ultra processed foods popular?

1. Convenience and timesaving: UPFs are ready-to-eat, require minimal preparation, and have long shelf lives. Busy lifestyles, urbanization, and longer working hour drive people toward quick meal solutions.

2. Affordability and accessibility: UPFs are often cheaper than fresh, whole foods due to mass production and government subsidies in some countries. They are widely available in supermarkets, convenience stores, and fast-food chains.

3. Aggressive marketing and branding: Food companies use strong marketing strategies, including celebrity endorsements, appealing packaging, and health claims (example “low-fat,” “high protein,” “fortified with vitamins”). UPFs are targeted at children through colorful ads and product placements.

4. Addictive formulation: UPFs are engineered to be hyper-palatable with the perfect balance of sugar, fat, salt, and artificial flavors. This makes them more addictive and increases their cravings, leading to overconsumption.

5. Long shelf life and stability: Unlike fresh produce, which spoils quickly, UPFs are designed to last longer, making them easier to stock and transport globally. Preservatives and stabilizers ensure they stay fresh-looking for weeks or months.

6. Changing food culture and social trends: Fast food and processed snacks are ingrained in modern social habits, entertainment, and convenience-driven lifestyles. Cooking skills are declining, especially among younger generations who rely on pre-packaged foods.

7. Globalization and urbanization: Western fast-food chains and packaged foods are expanding worldwide, replacing traditional, home-cooked meals. Urban areas have more supermarkets and fast-food outlets than fresh markets, shifting dietary habits.

Health impacts of ultra processed foods that you must know:

  1. Obesity and weight gain: UPFs are often calorie-dense, high in unhealthy fats, sugar, and refined carbs, which contribute to overeating and obesity.
  2. Increased risk of chronic diseases: Heart Disease: Elevated levels of trans fats, added sugars, and sodium in UPFs increase the risk of hypertension, high cholesterol, and cardiovascular diseases.
  3. Diabetes: The high glycemic index of many UPFs leads to insulin resistance and type 2 diabetes.
  4. Cancer: Some studies suggest a link between high UPF consumption and increased cancer risk, due to additives and processing methods.
  5. Poor gut health: Additives and low fiber content in UPFs can disrupt gut microbiota, leading to digestive issues and inflammation.
  6. Mental health effects: Studies indicate a correlation between high UPF intake and depression, anxiety, and cognitive decline, due to inflammation and lack of essential nutrients.
  7. Nutritional deficiencies: UPFs lack essential vitamins, minerals, and fiber while being high in empty calories, leading to poor nutrition.

How to reduce ultra processed foods consumption?

  • Eat more whole, minimally processed foods (fruits, vegetables, nuts, legumes, whole grains).
  • Cook meals at home using fresh ingredients.
  • Read food labels and avoid products with long ingredient lists or unfamiliar additives.
  • Reduce sugary drinks and snacks.
  • Choose natural protein sources over processed meats.

If you are looking to reduce ultra processed foods in your diet, here are some nutritious swaps using whole and minimally processed ingredients:

1. Breakfast swaps

  • Sugary Cereals → Oatmeal with nuts and fruits or go with traditional breakfast like porridge, fruits, curd, pancakes, or Indian breakfast items.
  • Flavored yogurt → opt for plain yogurt/curd with honey and fruits.
  • Packaged granola bars → Homemade energy balls with dry fruits such as dates, nuts and jaggery.

2. Snack swaps

  • Potato chips → roasted chickpeas or air-popped popcorn
  • Candy bars → Dark chocolate with nuts
  • Soda or energy drinks → Regular water, herbal tea, or homemade fruit juices

3. Lunch and dinner swaps:

  • Instant noodles → Veggie noodles with olive oil and dash of pepper and salt
  • Fast food burgers → Homemade cutlets – you have choices of different vegetables that replace meat.
  • Processed deli meats → Hummus, Avocado, or grilled tofu for sandwiches

Raising public awareness about UPFs, buying locally grown fresh produces, understanding the need to change from UPFs to healthier meals in schools, supporting ethical and sustainable brands and promoting healthy food choices – are some actions that we can take to improve our community health.

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

References:

https://www.ama-assn.org/

https://www.bhf.org.uk/

https://abcnews.go.com/

WN-2016-7-1-3-28-38-Monteiro-Cannon-Levy-et-al-NOVA.pdf

Author: Sumana Rao | Posted on:
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Steaming idli

The Hidden Dangers Of Using Plastic Sheets In Steaming Food

Steaming is one of the healthiest cooking methods, preserving nutrients and flavors without the need for excessive oils. However, if you are using plastic sheets in the steaming process, you might be exposing yourself to harmful chemicals that can leach into your food. Let us explore the risks and discover safer, eco-friendly alternatives.

Steaming idlis using plastic?! Karnataka state in India is known for its easy affordable and quality foods. Restaurants in Karnataka serve best foods and amongst Idlis are popular breakfast item. While preparing idlis in idli stand traditionally idli batter is poured on banana leaves or muslin cloth that is placed as liner on idli stand. Purpose of this is to easy removal of steamed idlis. Recently use of plastic for steaming idlis in some restaurants reported to FSSAI (Food Safety and Standards Authority of India). Taking serious cognizance of reports concerning the use of plastic sheets in the steaming process of idlis in some restaurants in Karnataka, the FSSAI has issued instructions to the Karnataka State Food Safety Department to submit a report at the earliest and take immediate action against violators.

The State Food Safety Department was asked to take immediate necessary action on the issue and implement strict measures against Food Business Operators (FBOs) or hotels found using plastic in food preparation. The authority is closely monitoring the situation and is committed to ensuring the safety of consumers. The practice of using plastic sheets raises significant food safety concerns due to the potential leaching of harmful chemicals from plastic into the food.

 “The use of low-quality or non-food-grade plastics in food preparation, particularly under high temperatures, poses a serious health risk,” stated Shri G Kamala Vardhan Rao, CEO at FSSAI.

Why is steaming with plastic sheets dangerous?

1. Chemical leaching into food:

When plastic is heated, it can release toxic compounds such as Bisphenol A (BPA) and phthalates, which can seep into food. These chemicals have been linked to:

2. Microplastics contamination:

Plastic exposed to hot temperatures can degrade and release microplastics into food. Consuming microplastics over time may lead to inflammation, digestive issues, and potential organ damage.

3. Release of dioxins and other toxins:

Certain plastics can release dioxins and other harmful compounds when exposed to heat. Dioxins have been associated with:

  • Cancer risks
  • Immune system damage
  • Liver and kidney issues

4. Not all plastics are food-safe:

Many plastic sheets are not designed for food use, meaning they could contain industrial chemicals that break down when exposed to heat. Even plastics labeled “microwave-safe” or “BPA-free” can degrade over time and release harmful substances.

Safer, eco-friendly alternatives for steaming

Instead of plastic, opt for these sustainable and non-toxic materials:

  1. Banana leaves – A traditional and biodegradable option that enhances flavor.
  2. Parchment paper – Heat-resistant and food-safe, perfect for steaming dumplings or fish.
  3. Cotton or muslin cloth – Used for steaming buns, tamales, and other dishes.
  4. Bamboo steamers – Naturally non-toxic and reusable, widely used in Asian cuisine.
  5. Glass or stainless steel containers – Safe and heat-resistant for steaming foods in pots.

Using plastic sheets for steaming is not just a health risk, it also contributes to plastic waste and pollution. As food activists and conscious consumers, we should advocate for sustainable cooking practices that protect both human health and the environment.

Small changes in our cooking habits can lead to a healthier, plastic-free future. Let us choose nature friendly alternatives and reduce our exposure to harmful chemicals.

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

References:

FSSAI – India Press release

Author: Sumana Rao | Posted on: March 12, 2025
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okra benefits and uses

How to use okra for various conditions

Okra is one of the most loved vegetables. In Indian cooking okra dishes takes front seat! Many varieties of okra (also known as bhindi or lady’s finger) dishes taste delicious. It can be curry, sambar, fried, baked – all dishes taste good. One reason that makes okra a preferred vegetable is, its digestive fiber that is smooth on system. After consuming okra system feels better as it removes unwanted toxin from the body.

Okra is rich in nutrients. It is packed with many nutrients including Fiber, magnesium folate, Vitamins A,C, K and B6. Vitamin C which is water soluble helps to boost immune system. In addition, okra contains no fat, less carbohydrates and some amount of protein. Okra is packed with antioxidants that provides us many other health benefits.

There are different ways one can use okra to get its unlimited benefits. Whole okra, okra peel, okra seeds and okra leaves – all provide different health benefits.

For skin: Cut okra into small pieces and grind. Apply the gel on skin, leave it for few minutes and wash using normal temperature water.

For sun burn: Apply gel on affected area and leave it for half an hour

For boils on skin: Prepare paste of few okra leaves by grinding into paste. Apply this paste and cover with soft cloth or gauze. Repeat this few times till the boils reduce.

For toe nail fungus: Apply okra leaves paste and cover with a bandage.

For arthritis: To reduce arthritis symptoms, boil 4-5 okra in water, strain and drink water for few weeks.

Joint pain: Apply okra leaves paste on joint and cover with bandage cloth.

For diabetes: Slit and soak two okra in 2 cups water overnight. Drink the water morning to reduce sugar. It stabilizes blood sugar level.

For constipation; Okra curry with couple of green chilis helps to reduce constipation. Digestive fiber in okra helps to release constipation.

For cholesterol: Including okra in daily diet helps to reduce bad cholesterol.

For weight loss: After eating okra one feels full for many hours. It means, there will not be an urge to snack in. Less or no calorie in okra helps to reduce weight.

Diuretic: Okra is diuretic and consuming it helps to remove unnecessary toxins from the body soon.

For cancer patients: Okra believed to give support in fighting off free radicals that disrupts the cells. It helps to build immune system by improving gut system.

For fertility and healthy pregnancy: Since the folate content is good in okra, it is believed to support fertility and promotes healthy pregnancy.

For kidney health: Including okra in daily diet reduces kidney damage and improves kidney health overtime.

For hair: Like hibiscus leaves, okra leaves and okra fruits have slimy mucilage. Mix and apply this mucilage with lemon juice helps to reduce dandruff and gives bouncy hair.

Good for brain: Okra is a good food for nervous system, and it is good for brain cells.

Anti-inflammatory: Antioxidants in okra is good for lung inflammation, irritable bowel syndrome and sore throat! It is good for healing peptic ulcers.

For eye health: Presence of both vitamin A and C makes okra a recommended vegetable for eye health improvement. It reduces risk of both cataracts and macular degeneration.

Notes:

  • Cooked okra tastes really yummy. While cooking okra, closing lid can lead to releasing more slimy water and okra cooks more. Instead keep lid open for few minutes, till okra becomes tender.
  • Adding lemon juice reduces mucilage while cooking.
  • Adding a tsp of besan flour (chick pea flour) for okra curries also helps to reduce mucilage.
  • Okra cooking time depends on the varieties and how mature the fruit is.

Image credit: Photo by Elianna Friedman on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on:
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Maximizing Benefits: Pairing Prebiotics And Probiotics

Maximizing Benefits: Pairing Prebiotics And Probiotics

For the best gut health results, combine probiotics and prebiotics to create symbiotic, which work together to boost beneficial gut bacteria. Here are some easy food pairings:

Yogurt + flaxseeds + berries
Kimchi + miso soup
Sauerkraut + whole grain sourdough toast
Water kefir + a handful of almonds

Including prebiotic and probiotic foods in your daily diet at the right time can enhance digestion, strengthen immunity, and support overall well-being. Start your morning with probiotics and incorporate prebiotic fiber throughout the day to maintain a thriving gut microbiome.

How to Incorporate Prebiotic and Probiotic in Your Daily Diet

  • Start your day with idli, dosa, moong dal, oats and bananas for a prebiotic boost.
  • Enjoy a smoothie with yogurt, flaxseeds, and berries in between meals.
  • Add fermented vegetables (kimchi, sauerkraut) to meals. Eat lentils, fiber rich foods and curd.
  • Drink miso soup. Use miso paste in soups or salad dressings. Drink buttermilk for easy digestion.

Image credit: Image by AS Photograpy from Pixabay (Free to use under Pixabay conent license)

Author: Sumana Rao | Posted on: March 11, 2025
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Prebiotics: When to Eat Them?

Prebiotics: When to Eat Them?

Prebiotics are fiber-rich foods that function as fuel for probiotics. Since they are not affected by stomach acid, they can be eaten at any time. However, consuming prebiotic foods with meals enhances digestion and supports beneficial gut bacteria throughout the day.

Best Time: Anytime, Preferably with meals

Best prebiotic food options:

  • Breakfast: Oats, flaxseeds, bananas
  • Lunch/Dinner: Garlic, onions, asparagus, legumes.
  • Snacks: Nuts, apples, berries

Imagecredit : Couleur from Pixabay ( Free to use under Pixabay content license)

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The Best Time To Eat Prebiotic And Probiotic Foods For Optimal Gut Health

The Best Time To Eat Prebiotic And Probiotic Foods For Optimal Gut Health

Maintaining a healthy gut is essential for digestion, immunity, and overall well-being. Prebiotic and probiotic foods play a vital role in supporting gut bacteria, but when is the best time to consume them? Let us explore the optimal timing for these gut-friendly foods to maximize their benefits.

Probiotics: When to take them?

Probiotics are live beneficial bacteria that need to survive stomach acid to reach the intestines. Taking them on an empty stomach or 30 minutes before a meal helps improve their survival rate. Some people find it helpful to take probiotics with a small meal to buffer stomach acid.

Best time: Morning or Before Meals

Best probiotic food options:

  • Coconut or almond yogurt with live cultures
  • Kombucha or water kefir before lunch
  • Miso soup as a starter
  • Naturally, fermented sauerkraut or kimchi

Image credit: Image by -Rita-👩‍🍳 und 📷 mit ❤ from Pixabay ( Free to use under Pixabay content license)

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