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.
comfortable sleeping

Ways To Create A Comfortable Sleeping Environment

Creating a comfortable sleep environment is crucial for getting good quality rest. We all know that not getting enough sleep can lead to several health conditions including weight gain, high blood pressure, diabetes, heart conditions etc. Some people suffer from sleep deprivation due to sleep apnea, insomnia, restless leg syndrome types of conditions. Comfortable sleeping area or bedroom helps to fall asleep sooner and gives us the rest that we need.

Here are some steps you can take to create a comfortable sleeping environment at your home:

Choose a comfortable mattress and pillows: The right mattress and pillows can make a significant difference in your sleep quality. Invest in a mattress that provides adequate support for your body and pillows that are comfortable and supportive for your head and neck.

Keep your bedroom cool: A slightly cool room temperature (around 60-67°F or 15-19°C) is typically ideal for sleep. Use fans or air conditioning to maintain a comfortable temperature in your bedroom.

Make it dark: Minimize light exposure in your bedroom, especially from electronics like smartphones, TVs, and computers. Consider using blackout curtains or blinds to block out external light sources.

Reduce noise: Create a quiet sleep environment by minimizing noise disturbances. Use earplugs, white noise machines, or soundproofing materials if you live in a noisy area or share a living space with others.

Declutter your space: Keep your bedroom tidy and free of clutter to promote relaxation and reduce distractions. Consider removing electronic devices, work-related materials, and other items that may cause mental clutter.

Choose calming colors: Decorate your bedroom with soothing colors and textures that promote relaxation. Soft, neutral tones like blues, greens, and earthy hues can create a calming atmosphere conducive to sleep.

Optimize your bedding: Use comfortable, breathable bedding materials such as cotton or linen to regulate temperature and promote airflow. Make your bed using clean sheets and blankets regularly to maintain a fresh sleep environment.

Control allergens: Keep allergens like dust mites, pet dander, and pollen at bay by regularly vacuuming, dusting, and washing bedding in hot water. Consider using hypoallergenic mattress and pillow covers if you have allergies.

Create a soothing ambiance: Enhance your sleep environment with elements that promote relaxation, such as soft lighting, gentle scents (e.g., lavender or chamomile), and calming music or nature sounds.

Personalize your space: Make your bedroom a cozy and inviting sanctuary that reflects your personal preferences and comforts. Add personal touches like photos, artwork, or items that bring you joy and comfort.

By implementing these tips, you can create a comfortable sleep environment that supports better sleep quality and overall well-being.

Image credit: https://pxhere.com/en/photo/989585 (CC0 Public Domain)

Author: Sumana Rao | Posted on: March 18, 2024
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Mattress cleaning tips

Tips For Clean Mattress

Mattresses harbor sweat, stain, dust, dirt, bed bugs, mites, hair etc. and while replacing the sheet, we tend to neglect mattresses.

We sleep on sheet thinking nothing is there on mattress or everything is clean.

Like bed sheets and pillows, we should give attention to cleanliness of mattresses.

Here are tips to take care mattresses. How to clean mattresses?

  1. Vacuum mattress: Remove dead skin, dust, hair. Every time when you change sheet vacuum mattress.
  2. Deodorize mattress: Spray baking soda on mattress, leave it for half an hour. Baking soda neutralizes odor. If you like add few drops of essential oil to baking soda before spraying.
  3. Stain: Body fluids like blood, urine, saliva falls on mattress.
  • To get rid of stain – blot the stain, and excess moisture that left behind by stain should be blotted using dry cloth.
  • Fresh body fluid – prepare baking soda, salt and water paste – rub on the area and leave it for few minutes. Use wet cloth and clean.
  • Another solution to clean stain is: Take 2 Tbsp. of Hydrogen peroxide and 1 Tbsp. of dish soap – apply on stained area. Use a tooth brush and clean the stained area. It discolors the stain. Dry the mattress using a fan or wet-dry vacuum
  • To remove stain and odor – use natural enzyme cleaners that are nontoxic.
  • Mix salt and lemon juice and prepare a paste. Apply this on stain and leave it for an hour. Wipe off salt using clean, dry towel.
  1. Turn and flip your matters: Every season rotate the mattress.
  2. No water on mattress: Memory foam holds water that does not go away. If mattress does get blot and use fan to dry. Extract moisture using a -wet dry vacuum. Make sure mattress is dried off completely before using it.
  3. Mattress protector: Buy mattress protector to protect the surface. It takes all the beating and protects mattress
  4. Eliminate bed bugs: If you find bed bugs in your mattress, immediately address it. Check bed frame, pillow and box spring for bed bugs. If you cannot handle bed bugs call professional service and eliminate them.
  5. Air it out: Take advantage of Sun and put mattress out in the Sun for couple of hours. It eliminates bacteria and bad odor.

Keep your mattress clean for better sleep and health!

www.werindia.com: Grandma’s tips

Image credit: https://www.needpix.com/photo/1839841/interior-furniture-bedroom-mattress-decoration-window-blanket (Free for commercial use)

Author: Sumana Rao | Posted on:
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Broccoli to prevent stroke

Including Broccoli In Diet Could Help Prevent Stroke

Are you avoiding broccoli in your diet? Then you should know that incorporating broccoli in daily diet can help us to prevent stroke. Broccoli is a nutrient-rich vegetable belonging to the cruciferous family, known for its health benefits. Broccoli is packed with essential nutrients, including vitamins C, K, and A, as well as folate, potassium, calcium, and fiber. These nutrients are vital for overall health, supporting functions such as immunity, bone health, and blood clotting.

Broccoli contains various antioxidants, such as sulforaphane, quercetin, and beta-carotene, which help neutralize harmful free radicals in the body. Antioxidants play a crucial role in reducing oxidative stress and inflammation, which are linked to chronic diseases like cancer and heart disease. By reducing oxidative stress and inflammation, these antioxidants may protect blood vessels from damage and lower the risk of stroke. Other ways this wonderful vegetable helps with heart health and prevents stroke are –

Significant role in heart health:

The fiber, antioxidants, and other nutrients in broccoli support heart health by helping to lower cholesterol levels, regulate blood pressure, and reduce the risk of heart disease. Additionally, sulforaphane in broccoli may help improve blood vessel function and reduce the risk of atherosclerosis, reduces the buildup of plaque in the arteries, all of which contribute to a healthier cardiovascular system and a lower risk of stroke.

Anti-inflammatory effects: Chronic inflammation is a risk factor for stroke. Certain compounds found in broccoli, such as sulforaphane, have anti-inflammatory properties that can help reduce inflammation throughout the body, including in the arteries and blood vessels.

Blood pressure regulation: High blood pressure is a major risk factor for stroke. Broccoli is rich in potassium, which helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. Consuming potassium-rich foods like broccoli as part of a balanced diet may help lower blood pressure and reduce the risk of stroke.

Blood clot prevention: Ischemic stroke, the most common type of stroke, occurs when a blood clot blocks blood flow to the brain. Broccoli contains vitamin K, which plays a role in blood clotting and may help prevent excessive clot formation. Adequate intake of vitamin K from sources like broccoli can help maintain proper blood clotting function and reduce the risk of ischemic stroke.

Improved blood flow: Compounds like sulforaphane found in broccoli may help improve blood vessel function and promote healthy blood flow. By enhancing circulation and preventing blood vessel damage, broccoli may reduce the risk of stroke caused by blood vessel abnormalities or clotting disorders.

Maintaining healthy weight: Obesity and excess body weight are risk factors for stroke. Broccoli is low in calories and high in fiber, which can support weight management by promoting feelings of fullness, reducing calorie intake, and supporting healthy digestion. Maintaining a healthy weight through a balanced diet that includes broccoli may help lower the risk of stroke.

Ways to eat broccoli: You can wash and eat broccoli. You can also boil broccoli with light salt and have. One can prepare broccoli soup or add it to vegetable stir fry.

Incorporating broccoli into your diet regularly can contribute to overall health and well-being, providing a range of essential nutrients and potential health benefits. While broccoli offers potential benefits for stroke prevention, it is essential to remember that stroke risk is influenced by multiple factors, including lifestyle habits, medical history, and genetic predisposition. Incorporating broccoli into a varied and balanced diet, along with other healthy lifestyle choices such as regular exercise and avoiding smoking, can contribute to overall stroke prevention efforts.

Image credit: https://pxhere.com/en/photo/1156742 (CC0 For Public Domain)

Author: Sumana Rao | Posted on: March 13, 2024
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Foods interfere with sleep

These Foods Interfere With Sleep

Sometimes we develop a habit of consuming certain specific foods during supper or dinner or just before going to bed. Or we might consume these foods at party or restaurants. There are several such foods that can interfere our sleep for various reasons. As we know sleep is an important “activity” that our body needs. If we don’t sleep well it will have adverse effect on our health.  

  1. Dark chocolate: Made of cocoa dark chocolates tastes good and good for health compared to other sugar loaded chocolates. However, one should not consume dark chocolate at night because it contains more caffeine content that keeps us awake at night. Caffeine acts on our nervous system to be active and this disturbs the sleep.
  2. Wine: Say no to wine before going to bed. Alcohol interferes with sleep and is terrible for sleep. Reason is alcohol metabolizes fast in the system and will interrupt sleep. It also makes snoring worst and can impact your partner!
  3. Coffee: Obviously, caffeine in coffee acts on central nervous system and acts as stimulant. It will keep us up at night. Tolerance for caffeine varies from person to person on the amount  of coffee consumption. Skip drinking coffee evening hours if you don’t know your tolerance level.
  4. Spicy curry: Spices are good for body. However the extreme spices, hot chilis and heavily spiced curries must be avoided at night as it can cause heart burn and acidity and it means no sleep at night. So avoid spicy food at night, instead go for blander dinners.
  5. Cruciferous vegetables: Like broccoli, cauliflower can cause bloating and gas. Yes, they are good vegetables and supply fiber. The insoluble fiber these vegetables supply will take longer hours to digest. Body keeps working while we asleep. It means, if we consume crucifers during dinner, then expect to have a uncomfortable sleep at night.
  6. Soda: Say no to soda otherwise too! Soda does not do any good for body. If you have habit of drinking soda at night, then you know you are consuming sugar that keeps you wide awake and gives restless sleep
  7. Water: Well, water is very essential drink. But drinking too much water before going to bed means interruption with urgency of visiting bathroom. It means you will be awake and has to get out of the bed. Instead, practice hydrating during day and waning water intake couple of hours before going to bed will help you to get good sleep.
  8. Tomato sauce and cheesy topping: If you are planning to have pizza for dinner then consider re-looking at your options. Acidic tomato sauce can cause heart burn and stomach problem. The cheesy topping that comes with pizza also causes heart burn as it is high in fat and takes time to digest. Avoid pizza at night, instead have it as a snack item in the day time.
  9. Orange juice: Because it is acidic, orange juice can be problematic if taken at night. It can cause acid reflux and keeps you awake at night.
  10. Sugary cereals: High amount of refined sugar in cereal can spike the blood sugar level. These carbohydrates will act on nervous system and cells will be hyperactive at night. It means mind is active and no sleep at night.
  11. Garlic: Garlic is one the best medicinal herb that we can find. But it is best avoided during night as it causes not just bad breath but also heartburn and acid reflux. Garlic is known as hot herb and when combined with spicy curries or cheesy food like pizza it will have negative impact on our good night sleep.

Image credit: Photo by Bicanski on Pixnio (Free for commercial use)

Author: Sumana Rao | Posted on:
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Ear pain in children

Reasons For Ear Pain In Children And Solution

Ear pain in children can have various causes, and it’s essential to identify the underlying reason to provide appropriate treatment.

Here are some common reasons and solutions for ear pain in children:

Ear infections (otitis media):

Cause: Bacterial or viral infection in the middle ear.

Symptoms: Ear pain, fever, irritability, difficulty sleeping, pulling at the ears.

Solution: Consult a pediatrician for diagnosis and treatment. Antibiotics may be prescribed for bacterial infections, while viral infections may require pain management and monitoring.

Swimmer’s ear (otitis externa):

Cause: Infection of the outer ear canal, often due to water exposure.

Symptoms: Ear pain, redness, swelling, discharge, itching.

Solution: Keep the ear dry, avoid swimming until healed, and use prescribed ear drops to treat the infection. Consult a healthcare provider for proper diagnosis and treatment.

Earwax buildup:

Cause: Accumulation of earwax (cerumen) in the ear canal.

Symptoms: Earache, sensation of fullness in the ear, hearing loss.

Solution: Avoid inserting objects into the ear canal. Consult a healthcare provider for safe removal of excessive earwax.

Foreign objects:

Cause: Small objects (e.g., beads, food, insects) lodged in the ear canal.

Symptoms: Ear pain, discomfort, hearing loss.

Solution: Avoid attempting to remove the object yourself. Seek medical attention immediately for safe removal by a healthcare professional.

Allergies:

Cause: Allergic reactions to pollen, dust, pet dander, etc., causing inflammation.

Symptoms: Ear pain, itching, congestion, runny nose.

Solution: Identify and minimize exposure to allergens. Consult a pediatrician for appropriate allergy management, which may include antihistamines or allergy shots.

Teething:

Cause: Eruption of new teeth can cause referred pain to the ears.

Symptoms: Ear discomfort, increased drooling, gum swelling.

Solution: Provide teething toys, chilled teething rings, or over-the-counter pain relievers recommended by a pediatrician to alleviate discomfort.

Injury or trauma:

Cause: Accidental injury to the ear or head trauma.

Symptoms: Ear pain, bleeding, bruising, dizziness.

Solution: Seek immediate medical attention. Treatment will depend on the severity of the injury and may include pain management and wound care.

Always consult a healthcare professional or pediatricians for proper diagnosis and treatment of ear pain in children. Avoid using ear drops or medications without medical advice, as improper use can worsen the condition.

Image credit: Towfiqu barbhuiya https://www.pexels.com/photo/girl-covering-ear-11211054/ (CC0 public domain)

Author: Sumana Rao | Posted on: March 6, 2024
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Renewable energy in India

Sustainable Energy Initiatives In India And The World

Sustainable energy, also known as renewable energy, has been gaining momentum around the world as countries seek to reduce their dependence on fossil fuels and mitigate climate change. Sustainable energy adoption is a global trend driven by concerns about climate change, energy security, and economic development. While progress varies from region to region, the shift towards renewables is expected to continue as technology advances and costs decrease.

A brief overview of sustainable energy initiatives in different regions and in India in particular: Do you know? India is the third largest energy consuming country in the world.

Europe: The European Union has been a leader in promoting renewable energy. Many European countries have set ambitious targets for renewable energy adoption, with some aiming for 100% renewable energy in the coming decades. Wind, solar, hydroelectric, and biomass are among the primary sources of renewable energy in Europe.

North America: The United States and Canada have seen significant growth in renewable energy capacity in recent years. States like California have implemented policies mandating a certain percentage of energy come from renewables. Wind and solar power are particularly prominent in North America, with large-scale projects dotting landscapes from coast to coast.

Asia: China has become the world’s largest investor in renewable energy, particularly in solar and wind power. The Chinese government has set ambitious targets for renewable energy deployment as part of its efforts to address air pollution and reduce greenhouse gas emissions. India is also rapidly expanding its renewable energy capacity, with a focus on solar power.

Latin America: Countries like Brazil and Chile have abundant renewable energy resources and have been investing in hydropower, wind, and solar energy. Brazil, for instance, relies heavily on hydroelectric power for its electricity needs. Chile has been making significant strides in solar energy, with vast solar farms powering cities and industries.

Africa: Many African countries are turning to renewable energy to expand access to electricity and reduce reliance on costly imported fuels. Solar power holds enormous potential due to the continent’s abundant sunlight. Countries like Morocco and South Africa have been investing in large-scale solar projects.

Oceania: Australia has seen substantial growth in renewable energy, particularly in solar and wind power. The Australian government has set renewable energy targets and provided incentives for renewable energy projects. New Zealand also relies heavily on renewable energy, primarily from hydroelectricity and geothermal sources.

Progress of sustainable energy in India:

India has been actively pursuing sustainable energy initiatives as part of its commitment to address energy security, reduce greenhouse gas emissions, and promote economic development.

India stands fourth globally in Renewable Energy Installed Capacity (including Large Hydro), fourth in Wind Power capacity & fourth in Solar Power capacity (as per REN21 Renewables 2022 Global Status Report). India’s installed non-fossil fuel capacity has increased 396% in the last 8.5 years and stands at more than 179.57 GW (including large Hydro and nuclear), about 42% of the country’s total capacity (as of Nov 2023). India saw the highest year-on-year growth in renewable energy additions of 9.83% in 2022.

Here are some of the key aspects of sustainable energy in India:

As of Dec 2023, Renewable energy sources, including large hydropower, have a combined installed capacity of 180.79 GW in India.

The installed capacity for Renewables:

  • Wind power: 44.73 GW
  • Solar Power: 73.31 GW
  • Biomass/Co-generation: 10.2 GW
  • Small Hydro Power: 4.98 GW
  • Waste To Energy: 0.58 GW
  • Large Hydro: 46.88 GW

Solar Power: India has one of the largest solar power capacities in the world. The government launched the Jawaharlal Nehru National Solar Mission (JNNSM) in 2010, aiming to deploy 20 GW of grid-connected solar power by 2022. Due to favorable policies, falling solar panel prices, and increasing investment, India surpassed this target ahead of schedule. The country is now targeting even more ambitious goals for solar energy deployment. According to recent reports from Govt. of India – The installed solar energy capacity has increased by thirty times in the last 9 years and stands at 74.30 GW as of Jan 2024. India’s solar energy potential is estimated to be 748 GWp as estimated by National Institute of Solar Energy (NISE). The installed Renewable energy capacity (including large hydro) has increased by around 128% since 2014.

Wind power: Wind energy is another significant contributor to India’s renewable energy portfolio. The country has abundant wind resources, particularly along its coastline and in regions like Gujarat and Tamil Nadu. The government has implemented various policies and incentives to promote wind energy development, including feed-in tariffs and competitive bidding processes.

Hydropower: India has a substantial hydropower potential, and it remains an important source of renewable energy. Large hydropower projects have been developed across the country, contributing to electricity generation and water management. However, there are concerns about the environmental and social impacts of some hydropower projects, leading to debates over their sustainability.

Biomass and Bioenergy: Biomass, including agricultural residues and organic waste, is utilized for power generation and cooking in rural areas of India. The government has been promoting the use of biomass-based energy systems, including biogas plants and biomass power plants. However, there are challenges related to sustainability, such as ensuring the sustainable sourcing of biomass feedstocks.

Policy and Regulation: India has implemented various policies and regulations to support renewable energy deployment, including the National Action Plan on Climate Change (NAPCC), which includes specific goals for renewable energy adoption. Additionally, state-level renewable energy policies and initiatives play a crucial role in driving sustainable energy development.

International cooperation: India has engaged in international partnerships and initiatives to accelerate its transition to sustainable energy. For example, the International Solar Alliance (ISA), launched by India and France, aims to promote solar energy deployment globally, particularly in countries located between the Tropic of Cancer and the Tropic of Capricorn.

In recent years India is making significant strides in sustainable energy, driven by a combination of policy support, technological advancements, and increasing investment. However, challenges remain, including grid integration issues, financing constraints, and the need for continued innovation to overcome barriers to renewable energy deployment.

References;

https://www.investindia.gov.in/

https://pib.gov.in/

https://energsustainsoc.biomedcentral.com/articles/10.1186/s13705-019-0232-1

Image credit: https://pxhere.com/en/photo/638728 (CC0 Public Domain)

Author: Sumana Rao | Posted on: March 5, 2024
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Things not to ask adoptive parents

Do Not Say These Things To Adoptive Parents

If you happen to meet adoptive parents of your child’s friend or parents who adopted kids in your friend’s circle before asking questions or saying something think twice. Sometimes you might cross the boundaries when you ask something about personal life of the parent and adopted kid. Or you might make statement that could hurt their feelings. Here are few questions or statements you should never bring up with adoptive parents.

·         You don’t have your own kids? Could you not conceive?

Adopted kids are not less than own kids. These parents are working hard to bring up the kids after adoption and might be working harder than you think. It is none of your business whether they could conceive or not. You don’t need to know that. 

·         Lucky you don’t have stretch mark, no breast feeding or you did not experience labor pain

You never know what those parents would have undergone and what they went through to get pregnant. Fertility treatments could be harsh both physically and mentally.  If you talk  about stretch mark, breast feeding or your labor pain with these parents, it is insensitive and could remind them the grief they went through.

·         Why did you adopt from other country?

It is again none of your business. It is personal choice and probably it was easy process to adopt the child from a different country.

·         Do you know the religion of the child?

Why child’s religion matters to you when the parents are not concerned or given any thought about it? Does it make any difference to you? Think about it.

·         Where are original parents? Will they visit the child or can come back?

Some matters are very sensitive and should not be asked. It is left to adoptive parents to disclose such matters to adopted child when they grow up. No one else need to know about it unless the parents willing to say. If child hears such question or comments, it could lead to untangle lot of emotions after you leave the place.

·         Telling child, you are lucky to be adopted.

You don’t want to put a seed of fear that could grow and cause mental issues for the child. Child might hesitate to mingle and start suspecting adoptive parents.

·         Did you pay for adopting the boy and how much?

If you want answer, contact  the agency that helped to adopt. It is not like buying item from shop. What matters here most is, they adopted the child and are happy.

·         If this does not work out, you can at least send the child back!

They adopted child because they want child and not to send child back. It is not defective toy to return. If you are not doing it for your own child, why to put such thoughts or even ask such questions with parents. It is known fact that, adoptive children some time will exhibit challenging behaviors, may need special attention because of the background and trauma they went through. Child is part of the family now and is precious for the parents.

·         Don’t spoil the child, don’t give what they want, discipline is important.

Let them first enjoy of being new parents. Hold onto your suggestions for some time. They may not have experience but will learn eventually.  If the adoptive parents, ask your expert opinion then give suggestions.

Do not cross the boundaries. Do not behave as if you know everything about the adoption and adopted child. Help the adoptive parents to bring up the child. Be a part of their celebration and happiness.

Image credit: Image by Sasin Tipchai from Pixabay (Free for commercial use)

Author: Sumana Rao | Posted on: March 4, 2024
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