All posts by Sumana Rao

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Which Type Of Oat Is Better For Health

Which Type Of Oat Is Better For Health?

Oats are nutrient-dense whole grains that provide a wide array of health benefits. Oats, scientifically known as Avena sativa, are a type of whole grain cereal. They are grown for their edible seeds and have been a staple food for thousands of years due to their versatility, nutritional value, and adaptability to various climates. 

Primary nutrients in oats and their benefits: 

1. Macronutrients (Per 100 grams of dry oats): 

  • Calories: Approximately~ 389 kcal 
  • Carbohydrates: ~66 g: High in complex carbohydrates for sustained energy. contains beta-glucan, a soluble fiber that lowers cholesterol and stabilizes blood sugar. 
  • Protein: ~16.9 g: Rich in a protein called avenin, which supports muscle repair and satiety. Higher protein content than most grains. 
  • Fat: ~6.9 g: Mostly healthy unsaturated fats, including omega-3 and omega-6 fatty acids. 

2. Fiber: Total Fiber: ~10.6 g- Soluble Fiber (Beta-Glucan): Helps lower LDL cholesterol, improves heart health, and supports gut bacteria. Insoluble Fiber: Aids digestion and prevents constipation. 

3. Micronutrients: Manganese, phosphorus, magnesium, iron, zinc, copper, B Vitamins 

4. Antioxidants: Oats contain unique antioxidants called avenanthramides that helps reduce inflammation 

5. Phytochemicals: Natural compounds with anti-inflammatory and immune-boosting properties. 

Image credit: Image by cgdsro from Pixabay (Free to use under Pixabay Content License)

Health Benefits of Oat Nutrients

Health Benefits of Oat Nutrients

Types Of Edible Oats

Types Of Edible Oats

Steel-Cut Oats

Steel-Cut Oats

Rolled Oats

Rolled Oats

Instant Oats

Instant Oats

Which Type Of Oat We Should Chose For Daily Consumption?

Which Type Of Oat We Should Chose For Daily Consumption
Author: Sumana Rao | Posted on: November 29, 2024
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Preventing yoga injuries

How To Prevent Injury During Yoga Practice?

Preventing injury during yoga practice involves maintaining proper technique, listening to your body, and taking precautions to create a safe environment.

Sometimes people give up yoga for these reasons- While practicing yoga many times we feel pain in wrist, back, ankle, shoulder, neck, hamstring pull, tendonitis, elbow and knee pain etc.  If the pose is not done properly, we might lose balance and fall resulting injuries like hip pain, leg pain etc.

How to prevent injuries during yoga practice?

1. Warm-up properly:  Always begin with a warm-up to prepare your muscles and joints. Gentle stretches and mobility exercises can help ease your body into practice.

2. Learn proper alignment: Focus on correct posture and alignment in each pose. Small adjustments can make a big difference in preventing strain or injury. Use mirrors or seek feedback from an instructor to ensure proper form.

3. Use props: Use yoga blocks, straps, bolsters, or blankets to modify poses to suit your flexibility and strength. Props can help you maintain proper alignment and reduce strain on muscles and joints.

4. Progress gradually: Avoid pushing yourself into advanced poses before you are ready. Build strength and flexibility gradually. Respect your body’s current limits and avoid comparing yourself to others.

5. Listen to your body: Pain is a sign to stop. Yoga should be challenging but not painful. If you feel sharp or intense discomfort, ease out of the pose and modify or skip it.

6. Practice on a non-slip surface: Use a high-quality yoga mat with good grip to prevent slipping. Ensure the practice area is clean, dry, and free from hazards.

7. Engage your core: A strong core supports your back and helps maintain stability in poses, reducing the risk of strain or injury.

8. Breathe properly: Synchronize your movements with your breath. Avoid holding your breath, as it can create tension and increase the risk of injury.

9. Take rest periods:  Incorporate rest poses like Child’s Pose when you feel fatigued. Do not overexert yourself, especially during longer sessions.

10. Choose the right instructor:  Practice with a certified yoga instructor who can guide you through poses safely and provide personalized modifications. Inform your instructor of any pre-existing injuries or conditions.

11. Hydrate and stay nourished: Ensure you are well-hydrated and have eaten a light meal before practice. Low energy or dehydration can increase the risk of injury.

12. Cool down: End with a cool-down sequence to relax your muscles and prevent stiffness or soreness. Poses like Savasana help transition your body to a resting state.

13. Avoid overdoing it: Practicing yoga daily is fine, but balance intense sessions with restorative or gentle yoga to prevent overuse injuries.

With mindfulness and consistency, yoga can be a safe and transformative practice.

Image credit: https://pxhere.com/en/photo/105985 ( CC0 Public Domain)

Author: Sumana Rao | Posted on: November 28, 2024
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Sinus infection testing

Sinus Infections -Symptoms And Treatment

Sinus infections, also known as sinusitis, occur when the tissues lining the sinuses become inflamed or infected, often due to a viral, bacterial, or fungal cause.

What is Sinus? Sinuses are air-filled pockets in the bone of the face. Sinus are found in your forehead, at the bridge of your nose, way behind your eyes and at the apples of your cheeks. If these air pockets become blocked with fluid, germs like viruses or bacteria and fungus can multiply in these spaces leading to infection. Itis is inflammation of the sinus.

Common symptoms of sinus infection:

  • Nasal congestion
  • Facial pain or pressure
  • Headache -frontal headache
  • Thick nasal discharge
  • Sore throat and sometimes fever

Other symptoms:

  • Runny nose
  • Mucus dripping down the throat (post-nasal drip)
  • Cough
  • Bad breath
  • Pain in the teeth
  • Face tenderness

Diagnosis: Examination of throat, nose and sinuses will help the doctor to diagnose the condition. Redness, swelling of the nasal tissues, tenderness of the face, discolored (greenish) nasal discharge and bad breath are considered sinus infections.

Ways to alleviate discomfort:

  1. Stay hydrated:
    • Drink warm or hot water to thin mucus, making it easier to drain.
    • Avoid alcohol and caffeinated beverages, as they can dehydrate you.
  2. Steam therapy:
    • Inhale steam from a bowl of hot water or take a warm shower to moisten nasal passages and relieve congestion.
    • Use a towel over your head for a focused steam effect but be cautious of the heat.
  3. Saline nasal spray or rinse:
    • Use a saline spray or perform nasal irrigation with a neti pot to flush out mucus and allergens.
    • Ensure sterile water or a saline solution to prevent infections.
  4. Apply warm compresses:
    • Place a warm compress over your sinuses (around the nose, cheeks, and eyes) to reduce pain and improve mucus flow.
  5. Elevate your head:
    • Use extra pillows to keep your head elevated while sleeping. This helps the sinuses drain and reduces pressure.
  6. Rest and recovery:
    • Allow your body to heal by getting adequate sleep and avoiding strenuous activities.

OTC options:

  1. Decongestants:
    • Oral decongestants or nasal sprays can temporarily relieve nasal congestion.
    • Limit nasal spray use to 3 days to avoid rebound congestion.
  2. Pain relievers:
    • Ibuprofen or acetaminophen can help reduce pain and fever.
  3. Antihistamines:
    • If your nasal congestion is because of allergy, then Antihistamines like cetirizine may be helpful if sinusitis is linked to allergies.

When to see a doctor?

  1. Symptoms persist beyond 10 days without improvement or worsening after initially getting better.
  2. High fever, severe facial pain, or swelling around the eyes.
  3. Recurrent sinus infections (more than three times per year).
  4. Suspected bacterial infection, often indicated by yellow/green discharge and a high fever.

Medical interventions:

  1. Antibiotics: For bacterial sinusitis.
  2. Corticosteroids: Nasal sprays like fluticasone can reduce inflammation.
  3. Allergy Management: If allergies contribute, desensitization or medications may help.
  4. Surgery: Rare cases may require surgical intervention to remove obstructions or polyps

References:

  1. www.CDC.gov
  2. https://acaai.org/allergies/allergic-conditions/sinus-infection/
  3. https://www.pennmedicine.org/

Image credit:

  1. Image by StewartENT from Pixabay (Free to use under Pixabay content license)
  2.  https://www.cdc.gov/sinus-infection/about/index.html  
Author: Sumana Rao | Posted on: November 27, 2024
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Vaping Impacts cardiovascular health

Nicotine And Non-Nicotine Vaping Negatively Impacts Vascular Health And Oxygen Level

Vaping can affect vascular health and oxygen levels in the body, although the extent depends on the specific substances inhaled and individual factors like preexisting health conditions.

Recent research on vaping shows that vaping can have an immediate negative effect on blood vessels. Whether nicotine is present or not, vaping has significant impact on health, and it is not good. If you are thinking it is okay to use non-nicotine vaping, then you are wrong. Studies showed that non-nicotine vaping can also negatively affect cardiovascular health and oxygen levels. While nicotine is a significant contributor to the harmful effects of vaping, other components in e-cigarette aerosols can also pose risks.

How does vaping impact vascular and oxygen levels?

Vascular health

  1. Endothelial dysfunction: Vaping can harm the endothelium, the inner lining of blood vessels, leading to reduced nitric oxide availability. Nitric oxide is critical for vasodilation and maintaining blood vessel flexibility. Flavored e-liquids and additives can cause damage to the endothelium, even without nicotine. Studies have shown that flavoring chemicals, such as cinnamon or menthol, can impair blood vessel function.
  2. Inflammation: Chemicals in e-cigarette aerosols, including nicotine and flavoring agents, can trigger inflammation, contributing to vascular damage and increasing the risk of atherosclerosis (plaque buildup in arteries). Ingredients like propylene glycol and vegetable glycerin, used as carriers in e-liquids, can cause systemic inflammation when inhaled regularly.
  3. Oxidative stress: Vaping can generate free radicals, which promote oxidative stress, which damages blood vessels and contributes to inflammation and plaque formation.

Oxygen levels

  1. Carboxyhemoglobin formation: Vaping products produce carbon monoxide as a byproduct, which can bind to hemoglobin and reduce oxygen delivery to tissues.
  2. Impaired lung function: Chemicals in vaping aerosols, such as propylene glycol, glycerin, and flavorings, can irritate the lungs, reducing their efficiency in oxygen exchange.
  3. Decreased oxygen transport: Nicotine causes vasoconstriction (narrowing of blood vessels), which may reduce blood flow and oxygen supply to tissues.
  4. Carcinogens and Byproducts: Heating of e-liquids produces aldehydes (like formaldehyde) and other harmful chemicals, which can irritate the respiratory tract and impair oxygen intake.
  5. Carbon Monoxide (CO) Production: While less common in non-nicotine vapes, certain devices and e-liquids may still produce CO, which competes with oxygen for hemoglobin binding.

Key risks and implications

  • Heart and blood vessel strain: Regular exposure to vaping aerosols (even without nicotine) can promote inflammation and oxidative damage, increasing the risk of cardiovascular diseases.
  • Respiratory complications: Chronic use may lead to reduced lung function, which indirectly affects oxygen delivery to the body.

For cardiovascular and respiratory health, avoiding vaping altogether is advisable, regardless of whether nicotine is present.

References:

  1. https://edition.cnn.com/2024/11/25/health/vaping-vascular-health-oxygen-levels/index.html
  2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-truths-you-need-to-know-about-vaping
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9021536/#:~:text=In%20summary%2C%20clinical%20and%20preclinical,impact%20by%20potentiating%20cardiovascular%20events.

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

Author: Sumana Rao | Posted on: November 26, 2024
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Laja Manda benefits

Health Benefits Of Puffed Paddy Laja Manda

Laja Manda is a traditional Ayurvedic preparation made from laja (parched puffed paddy) combined with other ingredients like jaggery, ghee, and medicinal herbs. It is often consumed for its nourishing and healing properties and holds a special place in postpartum care and general wellness practices.  It helps in smooth digestion and absorption of nutrients, contribute to improve lifestyle.

Benefits of Laja Manda

1. Easily digestible: Laja is light on the stomach and easy to digest, making it an ideal food for those recovering from illness or childbirth. It soothes the digestive system and supports gut health.

2. Energy-boosting: The combination of puffed rice (carbohydrates), jaggery (natural sugars), and ghee (healthy fats) provides a quick and sustained energy source, which is particularly beneficial for lactating mothers and those with weakened vitality.

3. Balances doshas: In Ayurveda, laja is known to pacify pitta and kapha doshas. It has a cooling effect on the body, making it ideal for reducing excess heat and improving metabolism.

4. Postpartum recovery: Laja Manda is included in postpartum diets to support recovery. It provides nourishment, boosts lactation, and helps rejuvenate the body after delivery.

5. Rich in nutrients: While laja itself is light, the addition of ghee and jaggery enriches the preparation with essential nutrients like iron, calcium, and fat-soluble vitamins (A, D, E, and K).

6. Improves digestion: Adding ghee and jaggery to laja helps in different ways. Ghee aids in lubricating the digestive tract, while jaggery acts as a mild detoxifying agent. Together, they promote better digestion and nutrient absorption.

7. Supports weight management: Being light and low in calories (if consumed without excess ghee or jaggery), it can be included in balanced diets for weight management, especially when consumed in moderation.

8. Boosts immunity: The natural antioxidants and minerals in jaggery, combined with the energy-enhancing properties of ghee, support the immune system, and help the body fight fatigue.

9. Promotes skin health: The hydrating and cooling effects of laja, along with the nourishment from ghee, can help improve skin texture and promote a natural glow.

10. Cultural and ritual significance: Laja Manda is often prepared during auspicious occasions, symbolizing health, and prosperity. Its use in ceremonies highlights its significance in promoting overall wellness.

Preparing laja manda

Ingredients:

  • 1 cup puffed rice (laja)
  • 2 tablespoons jaggery (optional)
  • 1 tablespoon ghee
  • 1 cup water
  1. Heat ghee in a pan and lightly roast the puffed rice until crisp.
  2. If you are adding jaggery, take little amount and melt in water.
  3. Mix well until the puffed rice is coated evenly.
  4. Serve warm as a light, nourishing meal, or snack.

Image credit: Vis M, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Author: Sumana Rao | Posted on: November 25, 2024
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Benefits of Practicing Somatic Yoga Movements

Benefits of Practicing Somatic Yoga Movements

Somatic yoga offers a range of potential benefits, both for the body and the mind.

1.       Increased body awareness: Somatic yoga encourages a heightened awareness of internal sensations, helping individuals become more attuned to their bodies.

2.       Stress reduction: The slow, mindful movements and emphasis on breath awareness in somatic yoga can promote relaxation and reduce stress.

3.       Improved flexibility and range of motion: Somatic yoga incorporates gentle movements and stretches. By moving slowly and with awareness, participants can release muscle tension and improve overall mobility.

4.       Enhanced mind-body connection: Somatic practices emphasize the integration of the mind and body. It helps deeper connection to their bodies, fostering a sense of unity and balance.

5.       Pain management: Somatic yoga is often used as a complementary approach for managing chronic pain conditions. The focus on releasing muscle tension and improving movement patterns helps in back pain or muscular discomfort.

6.       Mindfulness and presence: Practicing somatic yoga encourages extend mindfulness beyond the yoga mat, promoting a more mindful approach to daily activities and interactions.

7.       Improved posture: Somatic movements often address patterns of muscular tension and imbalances that contribute to poor posture.

8.       Emotional release: Somatic yoga may facilitate the release of stored emotions and tension held in the body. This can provide a holistic approach to emotional well-being and contribute to a sense of emotional release and freedom.

9.       Enhanced relaxation response: The slow and deliberate nature of somatic yoga movements can stimulate the relaxation response in the nervous system, promoting a sense of calm and balance.

10.   Self-care and self-compassion: Engaging in somatic yoga encourages a compassionate and non-judgmental attitude toward oneself.

Image credit: https://pxhere.com/en/photo/1638322 (CC0 Public Domain)

Author: Sumana Rao | Posted on: November 22, 2024
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Slow Moving Somatic Yoga Poses

Slow Moving Somatic Yoga Poses

Following Five Somatic yoga poses are generally practiced in Somatic yoga. These are modifications of traditional yoga with very slow movements where one will completely focus on the muscles and release tension that is holding in muscles.

1.       Somatic breath awareness: Begin in a comfortable seated position. Close your eyes and bring your attention to your breath. Notice the natural rhythm of your breath without trying to control it. Focus on the gentle rise and fall of your chest and abdomen.

2.       Pandiculation: This is a stretching and contracting movement used in somatic education. Start in a comfortable standing position. Inhale and reach your arms overhead, lengthening your spine. Exhale and slowly contract your muscles as you bring your arms back down.

3.       Somatic cat cow: Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your back, tucking your chin to your chest (Cat Pose). Move slowly and consciously with your breath.

4.       Somatic forward fold: Stand with your feet hip-width apart. Inhale as you lengthen your spine. Exhale and hinge at your hips, folding forward with a slight bend in your knees. Let your head hang and your arms dangle, focusing on releasing tension.

5.       Somatic twist: Sit comfortably with your spine tall. Inhale and lengthen your spine. Exhale and twist to one side, placing one hand on the opposite knee and the other behind you. Move slowly and gently, feeling the twist through your spine.

Image credit: https://pxhere.com/en/photo/1435085 (CC0 Public Domain)

Author: Sumana Rao | Posted on:
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Difference Between Traditional and Somatic Yoga

Difference Between Traditional and Somatic Yoga

Other differences between traditional and somatic yoga involve Yogis ultimate goal, breath awareness and posture alignment.

Breath awareness:

·         Traditional Yoga: Breath awareness is a fundamental aspect of traditional yoga, with specific breathing techniques (pranayama) incorporated into the practice. Breath is often coordinated with movement to enhance the flow of energy.

·         Somatic Yoga: Somatic yoga also places importance on breath awareness, but it may not involve complex breath control techniques. The emphasis is on natural, relaxed breathing that supports a sense of ease and relaxation.

Alignment vs. Internal sensation:

·         Traditional Yoga: Traditional yoga often places emphasis on proper alignment in poses to promote physical integrity and prevent injuries. There may be specific instructions for aligning the body in each posture.

·         Somatic Yoga: Somatic yoga is less concerned with achieving a specific external form and more focused on the internal experience of movement. Practitioners are encouraged to explore their body’s sensations and move in ways that feel natural and comfortable.

Goal:

·         Traditional Yoga: Traditional yoga often has a holistic goal that includes physical, mental, and spiritual well-being. The practice generally aims at self-realization, enlightenment, or union with a higher consciousness.

·         Somatic Yoga: Somatic yoga is often more focused on improving body awareness, releasing tension, and promoting overall well-being. The goal may be to enhance the mind-body connection and facilitate more efficient and comfortable movement.

Image credit: https://pxhere.com/en/photo/810216 (CC0 Public Domain)

Author: Sumana Rao | Posted on:
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