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.
stress, fat and cortisol

Relationship Between Stress, Cortisol And Abdominal Fat

The relationship between cortisol, stress, and fat distribution in the body is a complex one. Cortisol is a hormone released by the adrenal glands in response to stress. When cortisol levels rise during stress, it can have various effects on metabolism, including fat storage and distribution.

One of the effects of cortisol is its role in redistributing fat storage, particularly promoting fat storage in the abdominal area. This is also known as “visceral fat,” which is the fat stored around the organs in the abdominal cavity. Research suggests that cortisol can stimulate the storage of fat in visceral fat cells through different mechanisms:

  • Metabolism regulation: Cortisol affects how the body metabolizes glucose and insulin. Elevated cortisol levels can lead to increased insulin resistance, which in turn promotes fat storage, especially around the abdomen.
  • Lipid metabolism: Cortisol stimulates the breakdown of lipids (fats) and their redistribution to adipose tissue, particularly in the abdominal area. This process is influenced by the presence of specific enzymes and receptors in visceral fat cells that respond to cortisol.
  • Adipocyte differentiation: Cortisol can also influence the differentiation of precursor cells into mature fat cells (adipocytes) in visceral fat tissue. This can lead to an increase in the number and size of fat cells in the abdominal region.
  • Appetite and cravings: Cortisol can influence appetite and food preferences, leading to increased intake of high-calorie, high-fat foods. This, combined with the metabolic effects of cortisol, contributes to abdominal fat accumulation.

It is important to note that stress-induced cortisol release and its effects on fat distribution can vary from person to person. Some may be more prone to storing fat around the abdomen in response to stress, while others may experience different patterns of fat distribution.

Reducing cortisol levels in the body can be beneficial for managing stress and promoting overall health. Here are suggestions to help lower cortisol levels:

  • Regular exercise: Engaging in regular physical activity, such as aerobic exercise, yoga, or strength training, can help reduce cortisol levels. Exercise is a natural stress reliever and can promote the release of endorphins, which counteract the effects of cortisol.
  • Get adequate sleep: Prioritize getting enough sleep each night. Poor sleep and sleep deprivation can elevate cortisol levels. Aim for 7-9 hours of quality sleep per night to support healthy cortisol regulation.
  • Practice stress-reduction techniques: Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, mindfulness, or progressive muscle relaxation. These practices can help calm the nervous system and reduce cortisol levels.
  • Limit caffeine intake: Excessive caffeine consumption can lead to increased cortisol production. Consider reducing your intake of coffee, tea, and energy drinks, especially later in the day.
  • Maintain a balanced diet: Eating a balanced diet that includes whole foods, fruits, vegetables, and lean proteins can help regulate cortisol levels. Avoid excessive sugar and refined carbohydrates, which can contribute to cortisol spikes.
  • Stay hydrated: Dehydration can increase cortisol levels. Drink water throughout the day to stay hydrated.
  • Limit alcohol consumption: Alcohol can disrupt cortisol regulation and interfere with sleep. Moderate your alcohol intake or avoid it altogether.
  • Social support: Maintain strong social connections with friends and family. Social support can buffer against stress and lower cortisol levels.
  • Engage in relaxing activities: Find activities that bring you joy and relaxation, such as reading, listening to music, spending time in nature, or practicing hobbies.
  • Consider adaptogenic herbs: Certain herbs like Ashwagandha, rhodiola, and holy basil have adaptogenic properties that can help the body adapt to stress and regulate cortisol levels. Consult with a healthcare provider before using herbs or supplements.
  • Seek professional help: If you are experiencing chronic stress or anxiety that is significantly impacting your cortisol levels and overall well-being, consider seeking support from a healthcare professional, such as a therapist or counselor.

Incorporating these strategies into your lifestyle can contribute to healthier cortisol levels and better stress management over time. It is important to note that individual responses to stress and cortisol regulation can vary, seeking professional guidance from healthcare providers or nutritionists can be beneficial for individuals looking to address stress-related weight management concerns.

References:

Author: Sumana Rao | Posted on: February 2, 2026
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Yogi tea

How to prepare Yogi Tea at home

After a yoga practice  mind feels enchanted, relaxed and calm. Body feels great, flexed and connected to universe in a positive way. To carry these positive feelings through out the day, after your yoga practice, sip a cup of yogi tea! Yogi tea is a traditional drink of India contains mainly six different herbs as ingredients. It contains spices and herbs that are used in Ayurveda. Recipe is designed to enhance digestion, circulation and strengthen immune system. Instead of drinking soda and other caffeinated drinks after your wonderful practice drink yogi tea.

Herbs and spices in yogi tea:

  1. Cinnamon: Good for controlling blood sugar, reduces inflammation and, relieves pain
  2. Cardamom: Good for reducing gas, increases mental relaxation and gives clarity
  3. Clove : Helps to warm up system- stiff and cold warm for lubricated joints, good for metabolism,
  4. Black pepper: Helps to relieve sinus congestion, immune enhancer, blood purifier and circulation enhancer
  5. Ginger: Mild digestion enhancer, has affinity for uterus and good for uterus, menstrual cramps, good for osteoarthritis and provides overall health benefits
  6. Black tea: Very little added. Use for amalgamating the formula or to synergize the ingredients

To prepare yogi tea at home:

  • Crush 2 inches cinnamon
  • Prepare powder from 4 -5 cardamom
  • Crush 4 cloves
  • Grate 1 inch ginger
  • Prepare 1 tsp black pepper powder

Boil about 1 liter water and add all the above 5 ingredients, simmer the ingredients for few minutes.

At the end of simmering add 1 tsp of black tea and allow it to blend with other ingredients for another 3 minutes. Add 2 cups of milk and keep it on medium heat and allow it to boil for few seconds. Turn off the heat and let it sit for couple of minutes. Strain and have tea with honey or sugar.

Try yogi tea to get good benefits of six wonderful herbs today!

Original yogi recipe:

https://explore.learningherbs.com

Image: www.werindia.com

Author: Sumana Rao | Posted on: January 28, 2026
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Avoid these foods for IBS

Foods To Avoid If You Have Irritable Bowel Syndrome

Irritable bowel syndrome IBS makes it tough to enjoy holiday seasons. It can lead to stomach discomfort and feeling of bloated tummy, gas, irritational bowel and abdominal pain. If you have IBS then then these below mentioned foods can make the condition worse.  These foods trigger IBS by influencing gut.

By avoiding these food or foods prepared foods with these ingredients, you can enjoy your holiday feast.

Caffeine: In some people caffeine can increase IBS. It could lead to diarrhea and pain. Avoid – coffee, tea, coke, chocolate drinks. Drinking gut friendly herbal tea is best option.

Milk: Lactose in milk and other dairy products such as ice cream will cause bloating and gas. Lactose intolerance is related to IBS. Those who have lactose intolerance condition cannot digest lactose due to lack of lactase enzyme that breaks down sugar in dairy products. Without lactase, lactose will accumulate in colon causing bloating and gas. One exception amongst the dairy products that helps to relieve IBS symptom is curd or yogurt as it has gut friendly bacteria.

Greasy food: Holiday means time for fried or greasy food. Avoid French fries, food with heavy cream, red meat burgers, pizza and other unhealthy fatty foods must be avoided. These foods can increase gastrocolic reflex contractions leading to uneasiness.

Fructose containing food: Fructose is added in many processed foods. For example, fructose corn syrup. It is added to holiday snacks, sweets, pies. In addition to corn syrup, fructose which is a fruit sugar also present in high amount in commonly available fruits such as dried fruits, apple, peach, plums, apricots, nectarines and pear. Fructose has same effect as lactose and cause problem of bloating. Consider eating fruits like oranges, bananas to avoid the symptoms and suffering of IBS.

Vegetables to avoid: Some of the vegetables contribute for IBS are brussels sprouts, celery, cauliflower, broccoli, artichokes, asparagus, peas, mushroom, garlic, beetroot. Consume these vegetables in moderation. Other foods that are could lead to bowel are legumes, lentils and chickpeas.

Wheat and IBS: Wheat and those grains are good for health because of presence of good amount of fiber. However, people with celiac disease who can consume gluten protein must avoid wheat and grains containing gluten. When our immune system does not recognize gluten, it will attack our own cells in stomach causing sickness.

Artificial sweeteners: Sorbitol, xylitol are sugar substitutes present in diet foods. These sugars known to cause irritation and diarrhea. These artificial sugars are not tolerated by gut leading to bloating and gas. Avoid chewing gum, sugar free ice cream, sugar substitutes in drinks. In fact, chewing gum can lead to more gas accumulation.

Carbonated beverages: Apart from high sugar content, fizzy beverages like soda are carbonated with bubbles. Drinking soda will have same fizzy effect causing irritation in GI tract.  Drinking warm water or non-caffeinated herbal tea will reduce carbonated drink effect.

Best way to overcome IBS is to avoid or minimize consuming such foods. While holidays are busy take time to rest and relax. In addition to food sometimes stress can impact the gut. Get adequate sleep and consider eating foods that are gut friendly. In case if you develop irritation take prescribed medicines, keep warm pad on stomach. Sometimes drinking water containing dates -soaked in warm water helps to relieve the symptoms.

Image credit: Image by Jan Vašek from Pixabay  (CC by 0)

Author: Sumana Rao | Posted on:
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Jamun mint cooler drink

Jamun Mint Cooler Drink Recipe

Jamun mint cool drink is a healthy drink for upcoming summer season. Jamun also called Java plum, Indian blackberry, Syzygium cumini  is a nutrient dense fruit widely used in traditional medicine and everyday diets, especially in South Asia. Jamun contains  compounds like jamboline that slow sugar absorption and ideal for diabetes, insulin resistance, PCOS

Jamun is valued because it:

  • Helps regulate blood sugar
  • Supports digestive health
  • Is rich in antioxidants
  • Has anti-inflammatory and antimicrobial properties
  • Supports heart, liver, and skin health

In Ayurveda and Unani medicine, fruit, seeds, bark, and leaves are all used therapeutically.

Jamun mint cooler drink recipe

Ingredients

  1. Fresh jamun – 1 cup
  2. Fresh  mint leaves -6–8
  3. Roasted cumin powder -1/2 tsp
  4. Black pepper powder -1/4 tsp
  5. Black salt (or regular salt) -1 pinch
  6. Cold water -½–¾ cup
  7. Lemon juice – few drops

Method

  1. Wash and deseed jamun fruits. Add jamun pulp and mint leaves to a blender.
  2. Blend until smooth.
  3. Strain if you prefer a smoother drink.
  4. Stir in cumin powder, black pepper powder, black salt, and water.
  5. If you prefer add ice and a few drops of lemon juice if desired.
  6. Serve immediately.

Image credit: www.werindia.com

Author: Sumana Rao | Posted on: January 18, 2026
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Vanilla extract uses

Clever Hacks Of Vanilla Extract

Vanilla extract is a natural food item that is used in dessert and other recipes. Apart from using as an ingredient in the food, vanilla extract can be used for other purposes too!

Vanilla extract is extraction of vanillin compound using alcohol. Vanillin is the compound that gives unique fragrance to vanilla. This dark brown liquid of vanilla extract can be used for various purposes.

Here are few vanilla extract hacks one should try:

  1. As air freshener: Fill sprayer bottle with water and add couple of drops of vanilla extract. Spray as needed. Another way to use the extract is place one or two drops of the concentrate close to light bulb. As the light glows, extract evaporates and the aroma spreads.
  2. Paint odor: To reduce paint odor, add few drops of vanilla extract and mix well before applying paint.
  3. Refrigerator odor: To remove odor from refrigerator, dip cotton in vanilla extract and place it inside the fridge.
  4. To relieve burn pain: Vanilla is known for reducing pain. Applying vanilla extract to small burns relieves the pain. When alcohol evaporates from extract, it cools down the burning sensation.
  5. As bug repellant: Spraying vanilla infused water repels the bugs
  6. For toothache: Some people use cotton ball dipped in vanilla to get rid of toothache.
  7. Deodorize microwave: Place vanilla infused water in microwave and turn on for few seconds to get rid of unwanted odor from microwave.
  8. For cleaning purpose: Vanilla extract contains some amount of alcohol. It is helpful in removing glue, tape or stickers.
  9. Salad dressing refinement: Adding a little vanilla extract to vinegar based salad dressing will soften the tanginess of salad dressing.
  10. For cold sore: Vanilla extract is useful in reducing cold sore. Dip cotton in extract and place it on cold sore.

There are many other medicinal properties of vanilla plant. You will get to know about it in Grandma’s remedies.

Image credit: https://commons.wikimedia.org/wiki/File:Vanilla_extract.JPG : Attribution: Glane23, CC BY-SA 3.0 <https://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons

Image by gate74 from Pixabay (cc by 0)

Vanilla plant: Image by Binesh A B from Pixabay (cc by 0)

Author: Sumana Rao | Posted on:
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Ravishankar with Indian farmers

Healing the Hands That Feed Us: How Art of Living Is Supporting Indian Farmers in Critical Times

Food activism often focuses on what we eat – organic vs. chemical, local vs. industrial, plant-based vs. animal-based. But just as important is who grows our food and the emotional, psychological, and social conditions under which that food is produced. In India, where farming sustains nearly half the population, the crisis facing farmers is not only economic or environmental – it is deeply human.

Amid mounting debt, climate instability, crop failures, and social pressure, Indian farmers are facing unprecedented levels of stress, anxiety, and despair. In this fragile landscape, The Art of Living Foundation has emerged as a quiet yet powerful force – helping to heal farmers minds and hearts while restoring dignity, resilience, and hope.

The farmer crisis: beyond statistics

Discussions about Indian agriculture often center on numbers – yields, prices, rainfall deficits, suicide rates. While these figures matter, they rarely capture the emotional toll carried by farmers who wake before dawn, depending on unpredictable monsoons, and shoulder generational responsibility to feed millions.

Food activism demands that we look beyond supply chains and acknowledge that food justice includes mental wellbeing. A farmer who is emotionally exhausted cannot sustain the soil, the seeds, or the community.

Art Of Living: healing from the inside out

The Art of Living Foundation, founded by Sri Sri Ravi Shankar, works in rural India through a holistic approach that integrates mental health, stress relief, community building, and sustainable living.

1. Mental and emotional healing

Through breathing techniques, meditation, and stress-management programs, farmers are given practical tools to cope with anxiety, fear, and hopelessness. These practices help:

  • Reduce chronic stress linked to debt and uncertainty
  • Improve emotional regulation and sleep
  • Restore self-worth and inner stability

For many farmers, this is the first time their mental health is acknowledged as something worth nurturing.

2. Rebuilding community and collective strength

Isolation is one of the most damaging aspects of the farmer crisis. Art of Living programs often bring farmers together in group sessions, creating spaces for shared healing and solidarity.

When farmers sit together, breathe together, and speak openly, shame dissolves. Community replaces isolation – a vital step toward long-term resilience.

3. Support during critical times

During droughts, floods, pandemics, and economic disruptions, Art of Living volunteers have provided:

  • Emotional support and counseling
  • Food relief and necessities
  • Trauma-informed care during emergencies

This presence during crisis moments reinforces a powerful message: farmers are not alone.

Why does this matter? When farmers are mentally supported, they will be more open to sustainable and regenerative practices – They make healthier long-term decisions – Communities become more stable and food systems more resilient. By addressing mental health alongside agriculture, Art of Living aligns deeply with the values of ethical food systems.

Healing farmers is healing our food system: Every meal is a story – of land, labor, climate, and human emotion. When farmers are overwhelmed by stress and despair, that pain echoes through the food system.

Organizations like Art of Living remind us that true food activism is compassionate. It recognizes that healing the earth and healing the farmer must happen together.

  • Supporting farmers  wellbeing is not charity – it is a form of food justice.
  • A call to Conscious Eating
  • As consumers, activists, and storytellers, we can amplify narratives that center farmer wellbeing
  • Support organizations working on mental health in agriculture
  • Advocate for food systems rooted in compassion, not extraction

Because when the hands that feed us are healed, the future of food becomes more humane – and more hopeful. Food activism begins with empathy. And empathy begins with listening – not only to the land, but to the hearts of those who cultivate it.

Image credit: www.werindia.com

References:

  1. https://ssrdp.artofliving.org/
  2. https://indianconventions.in/
  3. https://www.theweek.in/
  4. https://waterconservation.artofliving.org/save-farmer-agriculture-india

Author: Sumana Rao | Posted on: January 17, 2026
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Benefits of Jamun(Jamboo)

Benefits of Jamun (Jamboo)

Call it Jamun, Jambul, Nerale, Jamboo, Malabar plum or by your favorite name- this fruit tree namely Jamun or Syzygium Cuminiis is another miracle tree. The highly nutritious fruit with very low calories is a snack fruit and is source of various nutrients and is favorite of many. Jamun is a delicious tropical plum-like fruit rich in vitamins and minerals. All parts of the Jamun tree are medicinal. Fruit, seeds, bark, leaves all have their own unique properties making this plant and fruit as one of the important natural medicinal resources.

Do you know? Jamun has very low amount of natural sugar and is diabetic friendly fruit. It contains Jamboline that slows down sugar absorption.

Jamun is referred to as the ‘Fruit of Gods’. The fruit is of significant importance in Hindu mythology.

During his 14-year exile from Ayodhya, Lord Rama is believed to have eaten several berries and plums including jambul. Jamun trees require partial rainfall and thrive in dry weather. Jamun that comes from various parts of the world differ in size, this because of soil and weather conditions.

Health benefit of Jamun:

Bark:

  • Bark of Jamun has antihelmintic properties, which help in treating urinary disorders. A glass of Jambul juice with 1/2 teaspoon of bark powder daily is recommended for persons with urinary infections and urinary tract disorders.
  • Bark powder mixed with water is effective in curing tapeworm infection.
  • Both bark and leaves of jamun are used in combination with other ingredients by Ayurveda practitioners for various treatments such as diarrhea and indigestion. Traditional healers in Asia use seed, leaf and bark powder of Jambul tree is several herbal formulations.

Seeds:

  • Seed powder along with turmeric powder is known to cure skin conditions.
  • Jamun seed decoction with aromatic herbs is an excellent home remedy to relieve fatigue and strain.
  • Seed powder is a cure for digestive disorders and is an excellent home remedy for stomach bloating.

Fruits:

  • Pulp is known to be a remedy for chronic cough and asthma.
  • Fruits are good for diabetic patients. Fruit juice concentrate made of pulp available in market. Make sure not to add sugar or sugar is not added to fruit concentrate. The jambul fruit is a specific medicine for diabetics due to its effect on the pancreas. Jambul seeds contain a glycoside, namely jamboline which blocks the conversion of starch into sugar in cases of raised glucose levels. In fact all parts of jamun tree, the seeds, fruits and fruit juice all are helpful for diabetic condition – to bring down sugar level.
  • Regular consumption of jambul for 2 to 4 months helps individuals with problems of bleeding hemorrhoids significantly.
  • Fruit juice with leaf powder is an excellent treatment for ulcerative colitis.
  • Jamun juice is excellent for natural bowel movement.
  • Fruit is rich in polyphenols and antioxidants. It contains anthocyanin which is known to fight cancer cells. Individuals that undergo chemotherapy or radiation sessions benefit significantly from jamun juice consumption. Anthocyanins, flavonoids, ellagic acid and gallic acid present in jambul have the capacity to prevent carcinogenesis in organs.
  • Pulp of jambul is used as a treatment for gingivitis (bleeding gums).
  • Regular intake of jambul stimulates healthy liver function.
  • Fruits also reduce excessive salivation.
  • The jambul fruits are helpful in healing wounds.

Leaves:

According to Ayurveda the leaves of the jambul tree can help to overcome the female infertility due to endometrium lining or ovarian functional disorder. An effective remedy is an infusion of the fresh leaves of jambul fruit with butter-milk or honey. The leaves of the jambul stimulate the progesterone hormone secretion and help in absorption of vitamin E.

Culinary uses:

Ripe Jamun fruit can be used in a number of healthy snacks and dessert recipes.

Jamun jam, jamun juice, jamun pie (similar to blueberry pie), pudding, custards, candy, yogurt, Indian sweet -Halwa- all are delicious. Jambul sauce adds a unique flavor to frozen desserts. You can top cakes, pastries, puddings, and custards with a mushy dollop of jambul pulp.

References:

Author: Sumana Rao | Posted on: January 15, 2026
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