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.
Home remedies for dry cough

Reasons and Home Remedies For Dry Cough

Dry cough can last longer and can be very irritating. A dry cough can be caused by various factors.  Dry coughing during nighttime leads to insomnia and weakness. Controlling a dry cough naturally involves addressing the underlying causes and soothing irritation that is happening in the throat.

Some of the reasons for dry cough are:

  • Viral infections: Many respiratory infections, such as the common cold or flu, can cause a dry cough. Viral infections often irritate the airways and lead to coughing.
  • Allergies: Allergic reactions to pollen, dust, pet hair, or other allergens can trigger a dry cough. Allergic coughs are often persistent and may worsen in certain environments.
  • Postnasal drip: Excess mucus dripping down the back of the throat known as postnasal drip can lead to irritation and a dry cough. This can be due to allergies, sinusitis, or other respiratory conditions.
  • Environmental irritants: Exposure to smoke, pollution, strong odors, or other environmental irritants can cause a dry cough as the body tries to clear the airways.
  • Gastroesophageal Reflux Disease (GERD): Stomach acid that flows back into the esophagus can cause irritation and lead to a chronic cough. This is known as gastroesophageal reflux cough.
  • Asthma: Asthma can cause chronic inflammation of the airways, leading to coughing.
  • Respiratory tract infections: Infections such as bronchitis or pneumonia can cause a dry cough.
  • Occupational exposure: Certain occupational exposures, such as inhaling dust, chemicals, or fumes, can lead to respiratory irritation and a persistent cough.
  • Dry air: Dry air, especially during winter months and low humidity, can irritate the airways and lead to a dry cough.
  • Underlying lung conditions: conditions related to lungs can cause chronic coughing.
  • Psychogenic cough: Sometimes, a cough can have a psychological component – anxiety or stress or both.

Controlling a dry cough naturally involves addressing the underlying causes and soothing irritation in the throat. Here are some home remedies that could help to reduce dry cough-

  1. Stay hydrated: Drink plenty of water throughout the day to keep your throat moist. Consider warm drinks like herbal teas, honey and lemon water, or soups to soothe irritation.
  2. Humidifier: Use a humidifier in your bedroom, especially at night. Moist air can help ease irritation in the throat and prevent further dryness.
  3. Honey and warm water: Mix a teaspoon of honey in warm water and drink it. Honey has natural soothing properties that can help alleviate cough symptoms.
  4. Throat lozenges or hard candy: Sucking on throat lozenges or hard candy can help stimulate saliva production, which can soothe a dry throat.
  5. Gargle with salt water: Gargling with warm salt water can help reduce throat irritation. Mix a teaspoon of salt in a glass of warm water and gargle several times a day.
  6. Steam inhalation: Inhaling steam can help relieve dryness and soothe the respiratory passages. You can use a bowl of hot water or take a hot shower for steam inhalation.
  7. Avoid irritants: Avoid exposure to smoke, strong odors, and other environmental irritants that can exacerbate a dry cough.
  8. Herbal teas: Drink herbal teas with ingredients like ginger, chamomile, or licorice, as they may have soothing properties for the throat.
  9. Proper resting:  Ensure you get adequate rest to support your body’s natural healing process.
  10. Elevate head while sleeping: If your cough is worse at night, consider propping up your head with an extra pillow to help reduce postnasal drip.
  11. Licorice root tea: Licorice root tea may help soothe a dry cough. Use licorice in moderation, as excessive consumption can have side effects.
  12. Marshmallow root: Marshmallow root has been traditionally used to soothe throat irritation. You can find it in the form of teas or supplements.
  13. Ginger tea: Ginger tea with honey also has a soothing effect. Ginger helps to relax the muscle.
  14. Cloves: Chewing one or two cloves helps to bring down the cough.
  15. Turmeric: Turmeric tea is also a good remedy for general cough. To boiling water, add half teaspoon of turmeric and little black pepper powder. Drink it warm.

If the cough persists for longer periods, consult your physician to understand the underlying cause of the dry cough and get it treated.

Image credit Photo by Gustavo Fring: https://www.pexels.com/photo/a-sick-man-covering-his-mouth-6285304/ (Free for commercial use)

Author: Sumana Rao | Posted on: December 7, 2023
« »
« »

Recommended for you

Foods to prevent migraine

Best Foods for Migraine Headache Relief

Migraine is one type of headache that is characterized by recurrent attacks of moderate to severe throbbing and pain that pulsates on one side of the head. Nerve fibers activation causes the pain within the wall of brain blood vessels that are inside meninges, membrane layers that protect brain and spinal cord.

If untreated, migraine can be lost from four to 72 hours. Common symptoms of migraine include-

  • Nausea
  • Vomiting
  • Increased sensitivity to noise, odor and light

There are many factors that could increase risk of having migraine like-

  • Not enough sleep
  • Strong odors
  • Stress, anxiety, depression, and emotions
  • Change in weather
  • Meals skipping
  • Smoking
  • Motion sickness
  • Noises
  • Overexertion
  • Hormonal changes
  • Bright lights
  • Some medications
  • Drinking and hangover

Migraine headaches can be debilitating, and certain foods may trigger or exacerbate migraines in some individuals. On the other hand, there are foods that can potentially provide relief or help prevent migraines.

Here are some foods that may be beneficial for migraine relief:

  1. Magnesium rich foods: Magnesium is essential for regulating blood vessel function, and a deficiency in magnesium has been linked to migraines. Foods high in magnesium include almonds, spinach, avocados, and pumpkin seeds.
  2. Foods with Riboflavin (Vitamin B2): Riboflavin may help reduce the frequency and intensity of migraines. Good sources of riboflavin include dairy products and green leafy vegetables.
  3. Ginger: Ginger has anti-inflammatory properties and may help relieve migraine-related nausea and vomiting. It can be consumed in various forms, such as fresh ginger tea or ginger supplements.
  4. Omega 3 fatty acids: Omega-3 fatty acids found in chia seeds, flax seeds, walnut, tofu, canola oil, navy bean, avocado and if you are a non-vegetarian certain fishes have anti-inflammatory properties and may help reduce migraine frequency and severity.
  5. Flaxseeds and chia Seeds: These seeds are high in omega-3 fatty acids and can be added to your diet to reduce inflammation.
  6. Foods high in coenzyme Q10 (CoQ10): CoQ10 is a compound that helps with cellular energy production. It may reduce the frequency and intensity of migraines. Good sources include whole grains, soybeans, broccoli, sweet potato, avocado, walnuts etc.
  7. Leafy greens: Leafy greens like spinach and kale are rich in many essential nutrients, including magnesium and riboflavin.
  8. Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds are good sources of magnesium and healthy fats.
  9. Whole grains: Whole grains like brown rice, quinoa, and oats are high in fiber, which can help stabilize blood sugar levels and potentially reduce migraine triggers.
  10. Fresh fruits: Fresh fruits like bananas, berries, and citrus fruits are high in vitamins, minerals, and antioxidants that may help with migraine prevention.
  11. Herbs and spices: Certain herbs and spices like feverfew and butterbur have been studied for their potential in reducing the frequency and intensity of migraines.

While these foods may be helpful for some people, individual triggers for migraines can vary. Keeping a food diary to track your diet and migraine patterns can help you identify specific triggers and reduce your risk of migraine attacks. It is also essential to stay well-hydrated and maintain regular eating patterns, as dehydration and irregular mealtimes can contribute to migraines in some individuals. If you have chronic or severe migraines, consult a healthcare professional to discuss your condition and remedies.

Image credit: https://pxhere.com/en/photo/559934 (cc by 0)

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Left over Veggies

17 Ways to Use Leftover Vegetables

Sometimes those extra vegetables that are sitting in the refrigerator can have bit wrinkled skin or may look slightly old.

If there is no fungus or bacterial infections and the vegetables still look good inside, then instead of throwing the vegetables we can use them in different ways.

Here are 17 ways to use leftover vegetables:

1. Tomatoes: Chop tomatoes and use them to prepare tomato sauce. One can use it within 3 to 4 days or can freeze it for about 6 months.

2. Herbs: If there are herbs sitting that are not spoiled, puree them with enough oil and freeze the mixture in a shallow container for about 6 months! When needed take it out and add it sauces and dressings.

3. Summer Squash / Zucchini: Slice these vegetables and coat with olive oil. Toss them in salt and pepper. Grill these vegetables or roast them to brown.

4. Prepare soup: Cut all those old vegetables and prepare a mixed vegetable soup with little bit of tomato. Add herbs and spices for better taste.

5. Bake them: Combine with tomato sauce and bake them in lasagna. Add all those vegetables – everything from steamed green veggies to root veggies.

6. Prepare stir fry: All those vegetables (beans, carrots, broccoli, cauliflower etc) that are housed in the refrigerator can be turned into stir-fry.

7. Roasting: Root vegetables like turnips, sweet potato, potatoes, Colocacia roots (Arbi or patra) can be roasted well. Roasting is the easiest and fastest way to make any vegetable delicious. Cook them in a hot skillet until they’re crispy on the outside and enjoy as is or serve with cumin or jeera rice.

8. Prepare veggie dosa / Indian pancake: Cut vegetables into small pieces and mix in dosa flour and prepare vegetable uttappam.

9. Tasty salad: Prepare roasted vegetables and combine cooked pasta, add some baby spinach. Dress with olive oil, balsamic vinegar, dry nuts and fresh basil.

10. Prepare stew: Use up leftover vegetables by simply adding them to a stew with lentils.

11. Make leftover veggies into a burrito: Add coriander and lime infused rice, little salsa, and wrap it!

12. Muffins & cakes: Some vegetables like carrots can be added to muffins and cakes. It makes your baked goods moist and gives a pretty look.

13. Mix vegetable pulp with almond meal, spices, and dehydrate or bake on a low temp- crackers. This tastes yummy!

14. Veggie bake: Grate any veggies that have wrinkled skin. Add this to quinoa and prepare quinoa pulao.

15. Veggie pizza: Prepare pizza using left over vegetables -slice them and place them on pizza – bake at desired temperature.

16. Prepare curry: Cut all those left over vegetables and prepare a delicious curry and serve with hot rice!

17. Lemons: Squeeze lemons and add it to vinegar. Use the liquid for cleaning purpose. Or use lemon slices to clean the silver vessels.

.Refe

Reference: Healthylife.werindia.com

Image credit: Photo by Engin Akyurt from Pexels (Free for commercial use)

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Whole30 diet pros and cons

Whole30 Diet Principles, Pros And Cons

The Whole30 diet is a short-term nutritional reset designed to help participants identify and eliminate potentially problematic foods and then gradually reintroduce them to assess their impact on health. It emphasizes whole, unprocessed foods and eliminates certain food groups for a period of 30 days.

The basic principles of the Whole30 diet are:

Foods to Eat on Whole30:

  • Meat: Sea food, eggs, poultry, and fish.
  • Vegetables: A wide variety of colorful and nutrient-dense vegetables.
  • Fruits: In moderation, focusing on whole fruits rather than fruit juices.
  • Healthy fats: From sources such as avocados, coconut oil, olive oil, and ghee.
  • Nuts and Seeds: Intake in moderation.
  • Some legumes: Green beans and sugar snap peas are allowed; however, other legumes are excluded during the 30 days.

Foods to Avoid on Whole30:

  • Added sugars: Including real and artificial sweeteners.
  • Grains: No wheat, oats, rice, corn, or other grains.
  • Dairy: All forms of dairy, including milk, cheese, and yogurt.
  • Legumes: No beans, lentils, or peanuts.
  • Alcohol: All types of alcoholic beverages are restricted.
  • Processed foods: Avoid processed and commercially prepared foods.
  • Certain additives: Eliminate sulfites, carrageenan, MSG, and artificial additives.

Guidelines and Recommendations:

  • Read labels: Be diligent about reading ingredient labels to ensure compliance.
  • Cook at home: Preparing meals at home using whole ingredients is encouraged.
  • Stay hydrated: Drink plenty of water throughout the day.

No Scale or Measurements: The program discourages participants from weighing themselves or taking body measurements during the 30 days.

Focus on Whole Foods: Emphasize nutrient-dense, whole foods to support overall health.

Reintroduction Phase:

After the 30 days, participants gradually reintroduce eliminated food groups one at a time to observe how each affects their body. This helps identify potential food sensitivities or intolerances.

It is important to note that the Whole30 diet is not intended as a long-term eating plan but as a short-term reset. Before starting any restrictive diet, it’s advisable to consult with a healthcare professional, especially for individuals with underlying health conditions.

The Whole30 diet is generally considered a short-term, restrictive dietary program designed to help individuals identify food sensitivities and promote healthier eating habits. Whether it is “good” for you depends on your individual health goals, preferences, and any pre-existing health conditions. Here are some factors to consider:

Potential benefits:

  • Focus on whole foods: The Whole30 diet encourages the consumption of whole, unprocessed foods, including fruits, vegetables, lean proteins, and healthy fats.
  • Elimination of processed foods: By eliminating processed foods, added sugars, and artificial additives, participants may develop a greater awareness of the nutritional content of their food.
  • Identification of food sensitivities: The reintroduction phase allows participants to identify potential food sensitivities or intolerances by systematically reintroducing eliminated foods.
  • Promotes cooking at home: The program encourages cooking at home, which can foster a better understanding of food preparation and ingredients.

Drawbacks of whole30 Diet:

  • Restrictive nature: The Whole30 diet is highly restrictive, eliminating entire food groups for 30 days. Some critics argue that this level of restriction may not be sustainable or necessary for everyone.
  • Lack of scientific evidence: While some principles align with healthy eating patterns, there is limited scientific evidence specifically supporting the claims of the Whole30 diet.
  • Potential nutrient gaps: Eliminating certain food groups may result in nutrient gaps, especially if the diet is not carefully planned.
  • Focus on weight loss: Some people may approach the Whole30 diet with the goal of weight loss, but the program emphasizes non-scale victories and a holistic approach to health.
  • Not suitable for everyone: Individuals with specific health conditions or dietary requirements may find the Whole30 diet challenging or inappropriate.

Individual Considerations:

Consultation with a Professional: Before starting any restrictive diet, it is advisable to consult with a healthcare professional or a registered dietitian, especially if you have underlying health conditions.

Personal Goals: Consider your personal health goals. If you are looking to identify potential food sensitivities or reset your eating habits, the Whole30 program may be a short-term option.

Sustainability: Evaluate whether the dietary restrictions and guidelines are sustainable for your lifestyle and preferences.

Balanced Approach: Even if you decide to follow the Whole30 diet, aim for a balanced and varied diet that meets your nutritional needs.

Ultimately, the “goodness” of the Whole30 diet depends on how well it aligns with your individual health goals, preferences, and overall well-being. It’s essential to approach any dietary changes with awareness and consideration of your unique circumstances.

References:

https://www.today.com/

https://health.usnews.com/best-diet/whole30-diet

https://whole30.com/whole30-program-rules/

Image credit https://pxhere.com/en/photo/722087 (Free for commercial use)

Author: Sumana Rao | Posted on: November 22, 2023
« »
« »

Recommended for you