All posts by Sumana Rao

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Perm hairstyle care

Before And After Care For Perm Hairstyle

Changing hairstyle is a common fashion trend. One of the popular hairstyles is perm – wave or curly hair as it suits different face shapes and age groups. Perm or permanent hair style is a process of curling or permanent wave creation of hair by altering the texture. Perm style lasts anywhere between three to six months based on the type of perm and hair length. Getting a perm involves chemically altering the structure of your hair to create curls or waves. Before and after the perm process, it is crucial to take certain precautions to maintain the health and appearance of your hair.

Before getting a perm: From preparing the hair to protecting the scalp- here are few factors to consider before you sit in front of hairstylist.

  • Your hair health: Check the overall health of your hair. If your hair is already damaged or very dry, it might be best to postpone getting a perm until your hair is in better condition.
  • Consult with professional: Before deciding on a perm, consult with a professional stylist. They can evaluate your hair type, assess its condition, and provide guidance on the most suitable perm technique for your needs.
  • Prepare your hair: Avoid chemical treatments or harsh styling leading up to the perm appointment. This includes coloring, relaxing, or using excessive heat styling tools.
  • Deep condition: Prior to the perm, give your hair a deep conditioning treatment to nourish and strengthen it. This will help minimize potential damage from the chemicals used for perming.
  • Clarify your hair: Use a clarifying shampoo to remove any product buildup, oils, or residues from your hair. This ensures that the perm solution can penetrate your hair effectively.
  • Protect scalp: Apply a protective barrier, like petroleum jelly, around your hairline to prevent the perm solution from coming into contact with your skin.

After perm getting done: After your hairstyle is completed, there are few instructions one should follow so that you won’t spoil the perm.

  • Follow post-perm instructions: Listen to your stylist’s advice on post-perm care. Avoid washing hair for a specific period and using sulfate-free shampoos.
  • Avoid heat styling: Give your hair a break from heat styling tools, at least for the first few days after the perm. Excessive heat can lead to additional stress on the newly permed hair.
  • Use a wide tooth comb: To prevent breakage, use a wide tooth comb when detangling your hair. Start at the end and work your way up gradually.
  • Moisturize and conditioning: Keep your hair moisturized and use a conditioner suitable for chemically treated hair. This helps maintain the health and elasticity of your curls.
  • Limit washing: Avoid over washing your hair, as frequent washing can strip your hair of natural oils. When you do wash your hair, use a sulfate-free shampoo and conditioner.
  • Protect your hair at night: Sleep on a silk or satin pillowcase or use a silk or satin scarf to protect your curls while you sleep. This reduces friction and helps prevent frizz.
  • Regular trims: Schedule regular trims to maintain the shape of your curls and remove any split ends. This contributes to the overall health and appearance of your permed hair.
  • Avoid tight hairstyles: Avoid styles that pull on your hair, such as tight ponytails or braids, to prevent unnecessary stress on the permed strands.

The longevity and health of your perm depend on how well you care for your hair before and after the process. Following these suggestions can help keep your curls looking vibrant and healthy. If you want to go for perm hair style, talk to your hairstylist and understand the entire process and clarify any doubts you might have.

Image credit: Photo by Jonas  Svidras: https://www.pexels.com/photo/woman-wearing-blue-long-sleeved-shirt-583576/ (free for commercial use)

Author: Sumana Rao | Posted on: January 16, 2024
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Broken wheat pongal and gotsu recipe

Broken wheat Pongal And Gotsu Recipes

Pongal, Makara Sankranthi and Lohri are celebrated to mark the harvesting season in India. The festival also marks the Sun’s journey towards north, which means the winter season will be tapering off. On Makara Sankranthi day Surya Namaskar will be performed to mark the journey of Sun God followed by celebrations with tasty recipes! People celebrate the festival by preparing recipes that contain rice, wheat, jaggery (sweet Pongal), vegetables (sambar), sesame (sesame-jaggery laddu).

Sweet and spicy rice Pongal are specially prepared on Pongal day. There is also another version of Pongal prepared using broken wheat. It is generally served with a mixed vegetable curry called gotsu. We are presenting here recipes of broken wheat Pongal and gotsu for this Makara Sankranthi and Pongal celebrations.

1.       Broken wheat Pongal recipe

Ingredients

1.       Broken wheat – 1 cup

2.       Moong daal – ¼ cup

3.       Clarified butter (ghee)- 2 Tbsp

4.       Water – 3 cups

5.       Pepper – 1 tsp

6.       Cashews – About 12

7.       Cumin – 1 tsp

8.       Green chili (optional) – 2

9.       Finely chopped ginger- 1 tsp

10.   Asafoetida – few pinches (as per taste)

11.   Salt – as per taste

Preparation:

1.       Dry fry cracked wheat till it releases aroma (just like you fry for upma or uppittu).

2.       Soak fried cracked wheat and moong dal in a vessel for about 15 mins.

3.       Place a pressure cooker on medium heat -add 1 Tbsp ghee and fry cashew to golden brown. Add cumin, pepper, curry leaves, chopped green chilli and satue.

4.       When pepper splitter, add chopped ginger satue for few seconds, add asafoetida and turn off the heat. Transfer the tampering to small vessel

5.       Place pressure cooker on medium heat, add 1 Tbsp ghee and add soaked cracked wheat and moong dal mix. Add a cup of water and continue mixing.

6.       When it starts boiling, add salt and continue mixing, so that mix will not get lumps and not stick to the cooker. Close cooker lid. Wait for 3 to 4 whistles. Turn heat to low for couple of minutes and turn off the heat.

7.       Once cooker pressure released, transfer the contents to Pongal vessel, add tampering and another pinch of asafoetida and mix well. Add little water if it is too thick, mix and heat on low flame.

8.       Serve Pongal with hot gotsu.

2. Gotsu recipe:

Ingredients

1.       Small Indian eggplant – 4

2.       Potato – One medium size

3.       Carrot – 1

4.       Tomato – 1

5.       Onion (optional) – 1

6.       Moong daal- ½ cup

7.       Green chili -2 or 3

8.       Turmeric – little

9.       Coconut oil – 2 tsp

10.   Salt- as per taste

11.   Mustard – ¼ tsp

12.   Curry leaves- 1 sting

13.   Red chili – 1 cut into half

14.   Urad daal -1/2 tsp

15.   Asafetida – pinch

16.   Chopped ginger – ¼ tsp

17.   Chopped coriander – 2 Tbsp

Preparation:

1.       Pressure cook moong dal for minimum 3 whistles.

2.       Cut eggplant to slightly bigger size and rest of the veggies should be chopped to small pieces. (Onion is optional for festival day as many prefer not adding onion or garlic during festivals in the recipes).

3.       Heat a vessel on medium heat, add sesame oil and tamper using mustard, green chili, red chili, curry leaves, asafetida, chopped ginger.

4.       Add chopped vegetables to tampering, fry for about five minutes, add salt and  water to cook. Cook the contents till the potato and carrot becomes soft.

5.       Add cooked moong dal, turmeric, and little more water. Bring contents to boil.

6.       The consistency of gotsu will be like sambar.

7.       Add chopped coriander, coconut oil to hot gotsu and serve with Pongal.

Image credit: https://www.pinterest.com/pin/538320961684062940/ & https://www.pinterest.com/pin/348395721179657803/

Author: Sumana Rao | Posted on:
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Tart cherries benefits

Here Are Healthy Reasons to Eat Tart Cherries

Tart cherries, also known as sour cherries, are a variety of cherry that differs from the more common sweet cherries. They are known for their unique flavor and have been associated with various health benefits. Tart cherries are different from sweet cherries in color and taste. Tart cherries generally have red color like fire truck color and have crisp and tart taste. Like sweet cherries, tart cherries are also rich in antioxidants and provide many health benefits.

Tart cherries contain high amounts of Vitamin C, polyphenol compounds, potassium, magnesium and carotenoids.

Here are some potential benefits of tart cherries:

  1. Anti-inflammatory properties: Tart cherries contain compounds, such as anthocyanins and other antioxidants, that have anti-inflammatory effects. Consuming tart cherry products may help reduce inflammation in the body.
  2. Improved sleep quality: Tart cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming tart cherry juice or eating tart cherries may help improve sleep quality and duration.
  3. Joint health: The anti-inflammatory properties of tart cherries may benefit individuals with conditions such as arthritis by potentially reducing joint pain and inflammation.
  4. Exercise recovery: Some studies suggest that tart cherry juice may help reduce muscle soreness and speed up recovery after intense physical activity. This is attributed to the anti-inflammatory and antioxidant content.
  5. Heart health: The antioxidants in tart cherries may contribute to heart health by reducing oxidative stress and inflammation, which are factors associated with cardiovascular diseases.
  6. Cognitive function improvement: Higher antioxidant and flavonoid content in tart cherries makes it a perfect food for brain cells. Daily consumption of tart cherries improves cognitive function such as memory retention, focusing and learning abilities. It reduces hypertension and anxiety.
  7. Blood pressure regulation: There is some evidence to suggest that tart cherry consumption may contribute to the regulation of blood pressure, potentially due to the presence of certain bioactive compounds.
  8. Improved cognitive function: The antioxidants in tart cherries may have neuroprotective effects, potentially benefiting cognitive function and reducing the risk of age-related cognitive decline.
  9. Weight management: Some research indicates that tart cherry consumption may help in managing weight and reducing the risk of obesity-related conditions. This effect is thought to be linked to the anti-inflammatory properties and potential impact on metabolism.
  10. Gout management: Tart cherries have been studied for their potential role in managing gout, a type of arthritis. The anti-inflammatory properties may help reduce symptoms associated with gout attacks.
  11. Anticancer properties: Some studies suggest that the compounds found in tart cherries may have anticancer properties, although more research is needed in this area.

How to consume tart cherries?

While we can eat sweet cherries as snack, tart cherries because of sourness, mostly used in dried form, as juice or juice concentrates and in the form of supplements. Frozen tart cherries are used in baking and cooking to enhance taste (like that of cherry pies). It is also used in smoothies and in breakfast with cereals and waffles.

Image credit: Larry & Teddy Page: Red tart cherries growing on the Schlueter Cherry Farms, Leelanau County, Michigan https://www.flickr.com/photos/igboo/  (CC by 2.0)

Author: Sumana Rao | Posted on: January 12, 2024
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Bird of paradise pose

Benefits Of Practicing Advanced Bird Of Paradise Pose Svarga Dvijasana

The Bird of Paradise yoga pose offers a variety of physical and mental benefits, making it a valuable addition to yoga practice for those who have developed the strength and flexibility required to perform the pose. The “Bird of Paradise” is a challenging and advanced yoga pose that requires strength, flexibility, concentration and balance.

Sanskrit name: Svarga Dvijasana (Svarga = paradise, dvija, meaning =twice born)

Benefits of practicing Bird of paradise yoga pose are:

  • Strengthens muscles: Bird of paradise requires strength in the legs, core, and shoulders. The pose engages and strengthens the quadriceps, hamstrings, glutes, and abdominal muscles.
  • Improves balance and coordination:  Balancing on one leg while extending the other leg and maintaining a bind challenges your balance and coordination. Regular practice of this pose can help improve these skills.
  • Increases flexibility: This pose demands flexibility, particularly in the hamstrings, hips, and shoulders. Consistent practice can lead to improved flexibility in these areas.
  • Hip opener: The transition from Garland pose to Bird of paradise involves a deep hip-opening movement. This can help increase flexibility in the hip joints and alleviate tightness in the hips.
  • Enhances shoulder mobility: The bind in this pose requires a degree of shoulder flexibility and mobility. This can be beneficial for individuals looking to open chest and strengthen the shoulders.
  • Encourages concentration: Balancing poses like Bird of paradise require focus and concentration. Practicing this pose can help calm the mind and improve mental focus.
  • Stimulates digestive organs: The twisting action involved in the pose can stimulate the abdominal organs, potentially aiding digestion and promoting a healthy digestive system.
  • Promotes mind and body connection: Like many yoga poses, it encourages mindfulness and the integration of breath with movement. This can promote a deeper mind-body connection.
  • Stress relief: Engaging in challenging yoga poses can help release tension and stress. The focus required for practicing this advanced pose can provide a mental break and contribute to a sense of relaxation.
  • Patience and perseverance: Achieving the Bird of paradise may take time and consistent practice. This can foster patience and perseverance on the yoga journey, both on and off the mat.

How to perform Bird of paradise pose? Here’s a step-by-step guide on how to perform the pose:

  1. Warm-up: Before attempting the Bird of paradise pose, it’s crucial to warm up your body. Focus on stretching your hamstrings, hips, and shoulders.
  2. Mountain pose (Tadasana): Start in Mountain pose, standing tall with your feet hip-width apart, and engage your core.
  3. Chair pose (Utkatasana): Bend your knees and lower your hips as if you are sitting in an imaginary chair. Keep your weight in your heels and extend your arms overhead.
  4. Garland pose (Malasana): Transition from Chair pose to Garland pose by bringing your palms together in front of your chest and lower your torso between your thighs. This helps to open up the hips.
  5. Bind your hands:  While in Garland pose, reach your right arm behind your right leg and your left arm behind your left leg. Clasp your hands together, creating a bind.
  6. Shift weight and lift: Shift your weight onto your right foot while keeping the bind with your hands. Start to lift your left foot off the mat, bringing your knee towards your chest.
  7. Extend the leg: Slowly begin to straighten your left leg, keeping it extended in front of you. This requires flexibility in your hamstrings.
  8. Open up: As you extend your left leg, begin to straighten your torso, turning your chest towards the right. This is the point where your body resembles a “bird in flight or the flower bird of paradise”
  9. Balance and breathe: Find your balance on your right leg and breathe deeply. Engage your core muscles to help with stability.
  10. Release and repeat: To come out of the pose, bend your right knee, lower your left leg, and release your hands. Return to Mountain Pose and repeat on the other side.

Remember, the Bird of Paradise pose requires patience, practice, and careful attention to your body. If you are a beginner or have any existing health issues, it’s advisable to work with a qualified yoga instructor for proper alignment and technique.

Image credit:

Photo by Lê Đức: https://www.pexels.com/photo/photo-of-a-smiling-man-exercising-yoga-16131180/ (Free for commercial use)

Photo by Alena Darmel: https://www.pexels.com/photo/a-woman-in-garden-doing-bird-of-paradise-yoga-pose-7222374/ (Free for commercial use)

Author: Sumana Rao | Posted on: January 8, 2024
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Low sodium reasons and solutions

Low Sodium Levels or Hyponatremia Causes And Solutions

Low sodium levels, or hyponatremia, can be a concern for individuals of any age, including older adults. There are reports saying that cases of low sodium patients especially elderly patients are increasing. Patients show abnormal behavior, and it causes worries in caretakers. Sodium is an essential electrolyte that helps regulate fluid balance in and around cells. Why the sodium level goes down and what are the reasons, how to address it to make feel a person better? Here are some common reasons for low sodium levels in older adults and potential solutions:

Reasons for low sodium levels:

  1. Excessive fluid intake: Drinking too much water without a corresponding increase in sodium intake can dilute sodium levels in the blood.
  2. Diuretics (Water Pills): Some medications, such as diuretics, increase urine production and can lead to sodium loss.
  3. Heart failure: Congestive heart failure may result in fluid retention, leading to dilution of sodium concentrations.
  4. Kidney problems: Impaired kidney function can disrupt the body’s ability to excrete excess water, contributing to low sodium levels.
  5. Syndrome of Inappropriate Antidiuretic Hormone (SIADH): This condition involves the excessive release of antidiuretic hormone (ADH), leading to water retention and dilution of sodium.
  6. Chronic Illnesses: Conditions such as liver disease, kidney disease, or certain cancers can impact the body’s electrolyte balance.
  7. Hormonal imbalances: Disorders affecting hormones like cortisol or thyroid hormones can contribute to hyponatremia.
  8. Dehydration followed by overhydration: Severe dehydration followed by rapid overhydration, without sufficient time for the body to adjust, can lead to hyponatremia.
  9. Excessive sweating: Prolonged periods of intense physical activity or excessive sweating without adequate sodium replacement can contribute to low sodium levels.
  10. Certain medications: Some medications, such as certain antidepressants and antipsychotics, may increase the risk of hyponatremia.
  11. Vomiting or diarrhea or both: Loss of fluids through vomiting or diarrhea can result in dehydration and a subsequent decrease in sodium levels.
  12. Age-related changes: Aging may affect the body’s ability to regulate water and sodium balance.
  13. Certain medical procedures: Procedures like water-loading for diagnostic tests or excessive use of intravenous fluids without proper sodium supplementation can lead to hyponatremia.

Symptoms of low sodium levels:

It can include nausea, headache, confusion, abnormal behavior, seizures, and, in severe cases, coma or death. Treatment depends on the underlying cause and may involve fluid restriction, medications, or addressing the primary condition. If you suspect low sodium levels or experience symptoms, it is essential to seek medical attention promptly for proper diagnosis and treatment.

How to manage low sodium level?

  • Fluid management: Ensure a balance between fluid intake and output. Adequate hydration is essential, but excessive water consumption should be avoided.
  • Medication adjustment: If medications contribute to low sodium levels, healthcare providers may adjust dosages or prescribe alternative medications.
  • Dietary changes: Encourage a diet with a moderate but not excessive sodium intake. In some cases, healthcare providers may recommend a controlled sodium diet.
  • Monitoring fluid intake: Keep track of daily fluid intake, especially in cases where excessive water consumption may contribute to hyponatremia.
  • Addressing underlying conditions: Treating the underlying cause, such as heart failure, kidney dysfunction, or chronic illnesses, is crucial for managing sodium levels.
  • Regular monitoring: Older adults, especially those with underlying health conditions, should undergo regular monitoring of electrolyte levels through blood tests.
  • Avoiding rapid rehydration: In cases of severe dehydration, it’s important to avoid rapid rehydration, as this can lead to a rapid influx of water into cells, potentially worsening hyponatremia.
  • Educating caregivers: Caregivers and family members should be educated about the importance of monitoring fluid intake, symptoms of dehydration, and the need for prompt medical attention.

It’s crucial for older adults experiencing symptoms like confusion, nausea, weakness, or seizures to seek medical attention promptly. Treatment should be individualized based on the underlying cause of low sodium levels, and healthcare professionals will determine the appropriate interventions for each case.

Image credit: Photo by Alexander Grey on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: January 4, 2024
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Prevent heart condition in kids

Prevent Heart Conditions In Children

Protecting kids’ heart health is crucial for their long-term health and for overall wellbeing. In kids obvious issues with the heart do not show as most of the time parents concentrate on other health issues. In case of congenital heart condition (CHD) during pregnancy or once the baby is born parents get know about it as it is a birth defect. In growing children, however, heart health issues go unnoticed as parents focus on other common illness like fever and cold. According to experts, most of the time when kids enter adulthood symptoms of heart disease will start showing up and this is a buildup condition due to poor diet and unhealthy habits.

Some of the common reasons for kids’ heart health issues are: obesity, high blood pressure, diabetes, exposure to smoking, less or no physical activity, unhealth diet, obesity, build up of fat in arteries and high cholesterol.

To promote kids heart health at young age itself parents must focus on the diet and inculcate health habits in children.

Encourage healthy eating: Be patient especially with picky eaters. Encourage kids to eat. Provide a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products in kids above age two. Limit the intake of processed foods, sugary snacks, and sugary drinks.

Promote regular physical activity: Encourage at least 60 minutes of moderate to vigorous physical activity every day. Activities can include playing sports, biking, swimming, dancing, or simply playing outside.

Limit screen time: Set reasonable limits on screen time for activities like watching TV, playing video games, or using smartphones. Excessive screen time is associated with sedentary behavior and can contribute to an increased risk of heart disease.

Teach healthy habits: Teach kids the importance of maintaining healthy habits, such as proper handwashing, getting enough sleep, and practicing good oral hygiene. These habits contribute to overall health and well-being.

Maintain a healthy weight: Help children achieve and maintain a healthy weight. Excess weight, especially if carried into adulthood, can increase the risk of heart disease.

Model healthy behavior: Children are more likely to adopt healthy habits if they see their parents and caregivers practicing them. Be a positive role model by making healthy food choices, being physically active, and managing stress.

Encourage family meals: Eat meals together as a family whenever possible. Family meals provide an opportunity to model healthy eating habits, and they offer a chance for bonding and communication.

Promote hydration: Encourage kids to drink water instead of sugary beverages. Staying properly hydrated is essential for overall health.

Be mindful of salt intake: Limit the intake of processed and salty foods. Teach kids to enjoy the natural flavors of foods without excessive use of salt.

Regular health checkups: Schedule regular checkups with a pediatrician to monitor the child’s growth, development, and overall health. This includes blood pressure and cholesterol level checks if deemed necessary.

Teach stress management: Help children develop healthy ways to cope with stress, such as through relaxation techniques, hobbies, or spending time in nature.

Educate about smoking: Teach children about the harmful effects of smoking and secondhand smoke. Ensure a smoke-free environment at home and while traveling or going out.

Encourage active play: Encourage unstructured, active play. Activities like tag, hide and seek, and playing on playgrounds help kids stay physically active and enjoy the benefits of play.

Incorporating these habits into a child’s routine can significantly contribute to their heart health and set the foundation for a lifetime of well-being. Always consult with healthcare professionals for personalized advice based on a child’s specific health needs.

References:

https://www.heart.org/

https://www.stanfordchildrens.org/

Image credit: Photo by Robert Collins on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: January 1, 2024
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