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.
Smells that repel mosquitoes

These Natural Plants Smell Repels Mosquitoes

Mosquitoes are repelled by several smells, mostly from essential oils and plants. These smells can effectively deter mosquitoes from lingering around your living spaces. Here are some of the most notable plants that repel mosquitoes:

  1. Citronella: Perhaps the most well-known mosquito repellent, citronella oil is derived from the leaves and stems of different species of Cymbopogon (lemongrass). Citronella candles and torches are popular in outdoor settings.
  2. Eucalyptus: Studies have shown that eucalyptus oil, especially lemon eucalyptus oil, is effective at repelling mosquitoes. It’s often used in commercial repellent products.
  3. Lavender: Not only do mosquitoes dislike the smell of lavender, but growing it in your garden can also add a lovely fragrance to the air. Lavender oil can be applied to the skin, after being diluted, for added protection.
  4. Peppermint: The strong scent of peppermint oil is unappealing to mosquitoes. It can be used on the skin (diluted) or planted around outdoor living areas.
  5. Tea Tree Oil: Known for its antiseptic properties, tea tree oil also acts as a natural insect repellent. Its strong smell is believed to repel mosquitoes, although it might not be as long-lasting as other oils.
  6. Lemongrass: Closely related to citronella, lemongrass contains citral, an essential oil that is offensive to mosquitoes. Planting lemongrass in your garden or using lemongrass oil can help keep these pests at bay.
  7. Thyme: Both the plant and the oil are excellent at repelling mosquitoes. Burning thyme leaves can offer protection for short durations, especially outdoors.
  8. Catnip: Studies have found that catnip, due to its nepetalactone content, can be more effective than DEET, a common ingredient in chemical repellents. Catnip plants can be grown in gardens or used as an essential oil.
  9. Basil: Not only is it great for cooking, but basil also emits a scent that mosquitoes don’t like. Keeping basil plants around can help reduce the number of mosquitoes in the area.
  10. Garlic: While eating garlic might give you a bit of protection (mosquitoes are said to be deterred by the scent of garlic on your breath and pores), using garlic sprays in your yard is another natural way to try and keep mosquitoes at bay.

While these scents can help repel mosquitoes, they might not be 100% effective on their own, especially in areas with high mosquito populations. Combining these natural repellents with other methods, such as removing standing water where mosquitoes breed, can offer better protection.

Image credit: https://pxhere.com/en/photo/1113970 (CC0 Public Domain)

Author: Sumana Rao | Posted on: April 2, 2024
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Apron belly effects

Health Risks Of Having An Apron Belly Panniculus

An apron belly, medically known as panniculus, can have various effects on an individual’s health and well-being, both physically and psychologically. Understanding these effects can provide motivation for managing or reducing an apron belly through lifestyle changes or medical interventions when necessary.

How apron belly can effect our life?

Physical effects:

1. Skin conditions: The overhanging skin can lead to irritation, rashes, or infections due to friction and trapped moisture. Conditions like intertriginous dermatitis, yeast infections, and cellulitis can occur more frequently in these areas.

2. Back pain: The extra weight of an apron belly can strain the lower back, leading to posture problems and chronic back pain. This strain on the back muscles and spine can also contribute to discomfort during physical activities.

3. Mobility issues: An apron belly can interfere with physical activity, making it difficult to engage in exercise or even perform everyday tasks. This limitation can contribute to further weight gain and decrease overall fitness levels.

4. Ventral hernias: The pressure of the apron belly can weaken abdominal muscles, potentially leading to a ventral hernia. This condition occurs when part of the intestine protrudes through an opening in the abdominal muscles, requiring medical attention.

Psychological effects:

1. Self-Esteem and body image: Carrying excess weight in the abdominal area can affect an individual’s self-esteem and body image, potentially leading to feelings of embarrassment or shame. This can impact social interactions, willingness to participate in certain activities, or even the clothes one feels comfortable wearing.

2. Mental health: There is a significant association between obesity (including the presence of an apron belly) and mental health disorders such as depression and anxiety. The stress of dealing with health issues, societal stigma, or mobility limitations can exacerbate these conditions.

Health risks:

1. Increased risk of chronic diseases: An apron belly is often associated with visceral fat, which is fat stored deeper in the abdominal cavity around the organs. Visceral fat linked to a higher risk of serious health conditions, including type 2 diabetes, heart disease, and certain types of cancer.

2. Impaired organ function: Excessive visceral fat can also impair organ function by releasing pro-inflammatory substances that affect the body’s normal metabolic processes, potentially leading to insulin resistance, high blood pressure, and abnormal cholesterol levels.

How to reduce apron belly?

Reducing an apron belly, which refers to excess fat that hangs over the waist, involves a combination of lifestyle changes, diet adjustments, and sometimes medical interventions, depending on its severity and the presence of any underlying health conditions. Addressing the effects of an apron belly usually involves a combination of lifestyle changes aimed at weight loss and improving physical fitness, In some cases, particularly where there is a significant amount of excess skin or health complications, surgical options like abdominoplasty (tummy tuck) or panniculectomy might be considered. It is important for individuals affected by an apron belly to seek guidance from healthcare professionals to determine the most appropriate approach for their specific situation.

1. Healthy eating:

  • Reduce caloric intake: Consuming fewer calories than you burn is essential for weight loss. Focus on eating smaller portions and choosing foods that are high in nutrients but lower in calories.
  • Eat whole foods: Incorporate a diet rich in vegetables, fruits, lean proteins, and whole grains. These foods are not only nutritious but can also help you feel full longer.
  • Limit sugar and processed foods: Reducing the intake of sugary and processed foods can help decrease calorie consumption and improve overall health.
  • Stay hydrated: Sometimes thirst is confused with hunger. Drinking plenty  water can help control appetite and support metabolic health.

2. Regular physical activity:

  • Cardiovascular exercises: Activities like walking, running, cycling, or swimming increase heart rate and burn calories, helping to reduce overall body fat.
  • Strength training: Building muscle mass can increase metabolism, which in turn helps burn more calories, even at rest. Focus on exercises that strengthen the core and improve overall muscle tone.
  • Consistency is key: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days a week.

3. Specific exercises for core strengthening: While spot reduction is not possible, strengthening the muscles underneath the apron belly can improve the area’s appearance and support overall health. Include exercises like planks, bridges, and pelvic tilts.

4. Get enough sleep: Lack of sleep can lead to weight gain and increased belly fat due to hormonal imbalances that increase appetite. Aim for 7-9 hours of quality sleep per night.

5. Manage stress: High stress levels can contribute to weight gain, especially in the abdominal area, due to the release of the hormone cortisol. Practices such as yoga, meditation, and deep breathing can help manage stress.

6. Consider professional advice: In some cases, particularly if the apron belly is due to significant weight loss or other specific health conditions, professional advice from a healthcare provider, a dietitian, or a personal trainer may be necessary. They can provide appropriate advice to consider.

7. Be patient and realistic: Reducing an apron belly is a gradual process that requires consistent effort over time. Set realistic goals and celebrate progress along the way.

Remember, the focus should always be on overall health rather than just aesthetics. Making sustainable lifestyle changes can lead to lasting benefits beyond just reducing the appearance of an apron belly.

Image credit: Photo by Towfiqu barbhuiya on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: April 1, 2024
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Oats uttappam

Instant Vegetable Oats Uttappam

Oats is commonly used as breakfast item. Even though it is healthy, sometimes eating oats can be boring. Oats uttappam is a vegan friendly, good, healthy breakfast prepared with vegetables. It is stomach friendly, vegan and easy to prepare.

Ingredients

  1. Cooking oats or rolled oats -1 cup
  2. Fine rava (sooji or cream of wheat) -1/2 cup
  3. Besan (gram flour)-1/2 cup
  4. Water -1 to1.5 cup or as required
  5. Lemon juice – 1 Tbsp
  6. Baking soda -1/4 tsp
  7. Onion, thinly sliced – One medium thinly sliced
  8. Tomato, thinly sliced- One medium thinly sliced
  9. Bell pepper – small – thinly sliced
  10. Carrot – grated 1 Tbsp
  11. Green chilli, chopped – 1 to 2 finely chopped
  12. Coriander/cilantro – 1 Tbsp finely chopped
  13. Salt- as required
  14. Oil – for cooking
  • Batter preparation: Grind oats in a mixer to fine powder. Add rava and gram flour to powdered mix.  Add salt and mix well. Add ½ cup water, mix well. There should not be any lumps. Cover the lid and leave the batter to settle for about 20 to 30 mins.

Uttappam preparation:

  1. Meanwhile wash all the vegetables. Cut onion and tomato into thin slices. Grate carrot and cut green chili into small pieces. Chop cilantro.  Mix all the vegetables and keep it aside.
  2. After 20 mins check the batter – it will be thick as besan and sooji absorbs water. Add little more water and bring it to dosa batter consistency.
  3. Add lemon juice, baking soda to the batter and mix well. Let it sit for couple of minutes.
  4. Heat a cast iron pan or tava on medium heat. Spray little oil on the surface.
  5. Take a ladle full of oat batter and pour it on the pan equally.
  6. Take little veggie mix and spread it on batter. Using a spatula gently press the veggies on dosa so that veggies stick to the dosa and cook well.
  7. Spray little oil on dosa surface and cover the lid.
  8. Cook uttappam on both sides till the veggies cook.
  9. Serve cooked, hot uttappam with spicy chutney powder/sambar and coconut chutney.

Image credit: https://in.pinterest.com/pin/454089574906493560/

Author: Sumana Rao | Posted on:
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Passive aggressive behavior

Understanding And Addressing Passive Aggressive Behavior

Passive-aggressive behavior is a pattern of indirectly expressing negative feelings instead of openly addressing them. The main characteristic of this behavior is a disconnect between what the person says and what they do. Instead of communicating honestly and directly, someone acting passive-aggressively might use sarcasm, silent treatment, subtle insults, or deliberate procrastination to express resentment, anger, or displeasure. This behavior can stem from an inability or unwillingness to confront feelings or handle conflict directly.

Characteristics of Passive-Aggressive behavior

  • Procrastination: Delaying tasks, especially those important to someone else, as a form of indirect resistance to demands or expectations.
  • Sullenness: Displaying silent resentment and a gloomy attitude instead of openly expressing dissatisfaction.
  • Silent Treatment: Ignoring someone or refusing to speak to them as a way of expressing anger or annoyance without verbal confrontation.
  • Subtle Sabotage: Intentionally making mistakes or obstructing projects or tasks to undermine others.
  • Backhanded compliments: Giving compliments that contain a critical or negative observation, often used to demean or undercut someone subtly.
  • Sarcasm and cynical comments: Using sarcasm or cynicism to express contempt or ridicule indirectly.
  • Denial: Denying feelings of anger, resentment, or dissatisfaction when they are apparent to others, often accompanied by phrases like “I am fine” or “Nothing is wrong” when it is clear that is not the case.
  • Avoiding responsibility: Using excuses to avoid taking responsibility for one’s behavior or tasks, often in a way that places the blame on circumstances or other people.

Causes: Passive-aggressive behavior can be a response to situations where the individual feels powerless or lacks the skills to express their emotions constructively. It might be rooted in upbringing, particularly in environments where open expression of emotions was discouraged or punished. It can also develop in environments (like overly restrictive workplaces or relationships) where direct communication is not safe or welcome.

Impact: Passive-aggressive behavior can be frustrating and damaging to relationships, whether personal or professional. It can lead to misunderstandings, conflict, and a breakdown in communication. Over time, it erodes trust and respect between people, making it difficult to build healthy, functional relationships.

Addressing Passive-Aggressive behavior

  • Self-Reflection: Individuals exhibiting passive-aggressive behavior should reflect on their actions and consider the underlying feelings driving their behavior.
  • Communication skills: Learning and practicing assertive communication can help individuals express their thoughts and feelings directly and constructively.
  • Seek support: Therapy or counseling can provide a safe space to explore the reasons behind passive-aggressive behavior and develop healthier coping strategies.
  • For receivers: If you’re on the receiving end, addressing the behavior directly and calmly with the person, focusing on how their actions affect you, can sometimes help. However, it is important to set boundaries and not engage in retaliatory passive-aggressive behavior. (We will talk about how to respond to passive aggressive behavior in our next Mind and Body article).

Understanding and addressing passive-aggressive behavior is crucial for fostering healthier, more honest, and constructive interactions in both personal and professional settings.

Image credit: Pxhere : rawpixel.com (CC0 Public Domain)

Author: Sumana Rao | Posted on: March 26, 2024
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Holi safety tips

Celebrate Festival Of Colors Holi With These Safe Tips

Holi is festival of colors;  it is festival of joy, and it is the beginning of beautiful spring. It is one of the most vibrant festival celebrated in India. Beautiful blend of different colors is used in powder form or mixed in water sprayed around. It is celebration of victory of good over demon and celebrating the power of goodness. Sometime when we are engrossed in Holi celebration we might forget where we are and how safe we should be- not just for us for others safety we must take precautions.

Here are a few tips and suggestion to make this Holi safe and enjoyable:

1.       Getting excited is fine, but do not be rude and boisterous to others. Be polite and do not let others be rude to you.

2.       Do not throw colors on pets, other animals, birds and plants. Holi is for our celebrations and not for them.

3.       Colors:

  •  Use natural and homemade colors. Skin friendly natural dyes are better for health.
  •  You can make natural colors by using turmeric, red chandan and flower extracts. You can prepare combination of these colors.
  •  If natural dyes are not available, get best quality colors that do not have harmful chemicals and get it from reliable source.
  •  Use colors that are easy to remove from body. Pink and red are best options as both colors are washable easily. Colors like dark green, purple, orange – will have impact on skin as they contain more chemicals. Dark colors should be avoided.
  •  If you have skin allergy, avoid playing with colors. Just touch colors with fingers.  Let others know that you are allergic to colors and stay away.
  •  If someone uses permanent dye, do not rub it on face. Use cleansing milk to remove the dye.

4.       Before stepping out to play Holi, apply cream to face and to body parts that are exposed. Rub some petroleum jelly on your eyelids, lips, ears, hairline and between nail cuticles for easy wash later.

5.       Don’t forget to apply oil to hair. This keeps hair free of color as colors does not stick to oily hair and can be washed off easily.

6.       Use a cap or hat to protect hair and head from coloring.

7.       Apply nail polish – thick coat of dark nail polish on both toes and fingers to protect the surface of finger and toenail

8.       Protecting eyes: Eyes are very sensitive and extremely vulnerable for Holi colors.

  • Use  Sunglasses or cooling glass to protect eyes from dyes.
  • Make sure that powder or colored liquid do not enter your eyes.
  • Make a note of clean water source and if something happens you will know where to wash eyes.

9.       Take precautions to not swallow colors. When someone approaches you with colors, close mouth. Some suggest wearing dental caps to protect teeth from staining.

10.   What to wear?

  •  Wear clothes that you don’t care if spoils and you don’t want to rush to wash them.
  •  Denim in dark blue, purple, black or green is suitable for playing Holi
  •  Wear breathable cotton clothes.
  •   Wear full sleeve clothes and  full-length pant.

11.   Do not go outside home during peak hours of Holi celebration. If you want to step out and be part of the gathering, do it so when the crowd is thin.

12.   Avoid people who are aggressive and want to touch your face and body.

13.   Inform family where you will be and note down the location. If the mob turns violent for some reason, your family can come and pick you up.

14.   Drinking:

Avoid alcoholic drink. If you are on high on bhang or alcohol, then avoid driving and reach home early. Do not go with strangers to drink bhang or alcohol. You don’t want to repent later.

15.   If you are traveling in car, as you approach crowd, shut the window.  It is better to take different road than driving through the crowd that is celebrating Holi. Avoid two wheelers or cycling in crowd. Maintain safe distance and use sidewalk if you must walk by the crowd.

16.   Playing with watercolors will cause wet floor. Do not run, jump, or dance on wet floor as it could result in falling and injury.

17.   Make a notice of security guards and police presence. In case of emergency or any incidents immediately approach them.

18.   Do not force someone to play Holi or throw the colors at strangers and random people.

19.   Keep pain killers, bandage, cream, allergy tablets – in case you or someone might need it, it will come handy.

20.   After complete celebration of Holi take bath. Wash hair, use shampoo and soap. Do not attempt to wash hair and body multiple times in the day. End of the day a good hot shower and washing hair is enough as multiple washing could result in skin and hair drying.

To wash face: Use a damp cotton cloth or cotton ball and gently remove colors first. Then go for bath. Use herbal soaps, besan, curd, turmeric and honey mix that exfoliates skin and then wash using warm water.  

  • Apply moisture to face and hands after washing.

21.   Bonfire: Instead of burning fuelwood, consider using cow-dung cakes, coconut waste and camphor for Holi bonfire. Protect environment.

22.   After Holi celebrations: Remove all litters such as color wraps, any plastics – cups, Styrofoam plates etc.

Image credit : Photo by Bulbul Ahmed on Unsplash (CC by 0)

 

Author: Sumana Rao | Posted on: March 20, 2024
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What Treatments Are Available For BPD

What Treatments Are Available For BPD

It is important to note that treatment for BPD is often long-term and may require a combination of different approaches tailored to the individual’s needs. Seeking support from mental health professionals, building a dedicated support network, and actively participating in treatment are essential steps toward managing BPD symptoms and leading a fulfilling life.

·         Psychotherapy: Dialectical Behavior Therapy (DBT) is one of the most widely used and evidence-based treatments for BPD. DBT helps individuals learn skills to regulate emotions, improve interpersonal relationships, and cope with distress.

·         Medication: While medication cannot cure BPD, it can help alleviate symptoms such as depression, anxiety, and mood swings. Antidepressants, mood stabilizers, and antipsychotic medications may be prescribed by a psychiatrist.

·         Group therapy: Group therapy can provide support, validation, and interpersonal learning opportunities for individuals with BPD. It can also help improve social skills and reduce feelings of isolation.

·         Family therapy: Involving family members in therapy can help improve communication, resolve conflicts, and provide support for both the individual with BPD and their loved ones.

·         Self-help strategies: Learning and practicing self-soothing techniques, mindfulness, relaxation exercises, and emotion regulation skills can help individuals manage symptoms on a day-to-day basis.

·         Healthy lifestyle choices: Engaging in regular exercise, maintaining a balanced diet, getting adequate sleep, and avoiding substance abuse can help improve overall well-being and reduce symptoms of BPD.

Image credit: https://pxhere.com/en/photo/1132430 (CC0 public domain)

Author: Sumana Rao | Posted on: March 19, 2024
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Causes Of Borderline Personality Disorder

Causes Of Borderline Personality Disorder

The exact cause of borderline personality disorder (BPD) is not fully understood, but it is the result of a combination of genetic, environmental, and neurobiological factors. Here are some factors that are believed to contribute to the development of BPD:

·         Genetics: There is evidence to suggest that BPD may have a genetic component, as it tends to run in families. Studies have shown that individuals with a family history of BPD or other mood disorders may be at higher risk of developing the disorder themselves.

·         Brain abnormalities: Research using neuroimaging techniques has identified differences in the brains of individuals with BPD compared to those without the disorder. These differences include abnormalities in areas of the brain involved in regulating emotions, impulse control, and decision-making.

·         Environmental factors: Traumatic experiences, particularly during childhood, are strongly associated with the development of BPD. These experiences may include physical, sexual, or emotional abuse, neglect, or other forms of early-life adversity. Chronic invalidation or inconsistent parenting styles may also contribute to the development of BPD traits.

·         Biological factors: Certain biological factors, such as alterations in neurotransmitter levels (e.g., serotonin and dopamine) and disruptions in the hypothalamic-pituitary-adrenal (HPA) axis, may contribute to the emotional dysregulation and impulsivity seen in BPD.

·         Temperamental factors: Individuals with certain temperamental traits, such as high sensitivity to emotional stimuli, impulsivity, and difficulty regulating emotions, may be more vulnerable to developing BPD, especially in the context of adverse experiences.

·         Psychological factors: Maladaptive coping strategies, such as avoidance or emotional suppression, may contribute to the development and maintenance of BPD symptoms. Additionally, identity disturbances and interpersonal difficulties may exacerbate symptoms of the disorder.

Image credit: https://pxhere.com/en/photo/1391073 (CC0 Public Domain)

Author: Sumana Rao | Posted on:
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Types of Borderline Personality Disorder

Types of Borderline Personality Disorder

Borderline Personality Disorder (BPD) does not have distinct subtypes recognized in the same way as some other mental health conditions like schizophrenia or bipolar disorder. However, individuals with BPD can present with a wide range of symptoms and behaviors, leading to variations in how the disorder manifests. Clinicians may describe certain patterns or presentations within BPD, but these are not officially classified as subtypes by diagnostic manuals like the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition). Instead, BPD is considered a spectrum disorder, meaning that symptoms and severity can vary widely among individuals.

some clinicians may refer to specific presentations or patterns commonly seen in individuals with BPD. These may include:

1.      Quiet Borderline: Some individuals with BPD may exhibit fewer outwardly visible symptoms and may struggle more internally with mood swings, self-esteem issues, and fear of abandonment. They may appear withdrawn or passive in social situations but still experience intense emotions and interpersonal difficulties.

2.      Impulsive Borderline: This presentation of BPD is characterized by impulsive behavior, such as reckless spending, substance abuse, binge eating, or engaging in risky sexual behavior. These individuals may struggle more visibly with impulsive actions compared to other symptoms of BPD.

3.      High-functioning Borderline: Some individuals with BPD may maintain stable relationships and hold down jobs or educational pursuits, leading to the perception of being “high-functioning.” However, they may still experience significant distress internally and struggle with emotional dysregulation, self-esteem issues, and relationship challenges.

4.      Petulant Borderline: This subtype is characterized by passive-aggressive behavior, resentment, and feelings of victimization. Individuals may resist authority, display stubbornness, and exhibit chronic feelings of being misunderstood or mistreated.

Image credit: https://pxhere.com/en/photo/1384125 (CC0 Public Domain)

Author: Sumana Rao | Posted on:
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