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  • Mahasweta Devi

    Mahasweta Devi (1926–2016) was one of the illustrious writer and social activist of India. She is one off the widely read author of many notable novels, essays and short stories. Her outstanding literary works include Hajar Churashir Maa, Rudali, and Aranyer Adhikar.

    Personal life

    Mahasweta Devi was born on 14 January 1926 in a Brahmin family in Dacca, British India (Dhaka, Bangladesh] as the daughter of Manish Ghatak, a poet and novelist of the Kallol movement and Dharitri Devi, a writer and a social worker. Her earlier schooling was in Eden Montessori School Daka (1930) and later moved to West Bengal’s  Mission Girls’ High School, Midnapore in 1935 and to Santiniketan during the period of 1936 to 1938.

     Later she continued her studies at Beltala Girls’ School (1939-1941) where she finished her matriculation. In 1944 . She secured I.A. from Asutosh College and  completed a B.A. (Hons) in English from Rabindranath Tagore-founded Visva-Bharati University . She finished her studies of masters in English literature from Calcutta University.

    Maha Swetha Devi is married to renowned playwright Bijon Bhattacharya, who was one of the founding fathers of the Indian People’s Theatre Association movement. In 1948. Soon she gave birth to her son Nabarun Bhattacharya, who became a novelist and political critic later.

    Devi was a popular writer as well as social activist and visionary who fought against injustice towards the adivasi tribes of central India.

    She was a leftist who worked for the rights and empowerment of the tribal people (Lodha and Shabar) of West Bengal, Bihar, Madhya Pradesh and Chhattisgarh states of India.

    Her book about the life of Queen of Jansi ,Rani Lakshmi bhai and her struggles was published in 1956 and it was a great milestone for Mahaswetha devi too. It was the beginning of a new journey in her literary career.

      She was honoured with many prestigious literary awards such as the Sahitya Akademi Award (in Bengali), Jnanpith Award and Ramon Magsaysay Award along with India’s civilian awards Padma Shri and Padma Vibhushan. She was awarded the Ramon Magsaysay Award in 1997 for her artistic as well as social activities to uphold the rights of tribes of India. She received the Jnanpith Award, India’s highest literary honour, in 1996.

    A life dedicated to Bengali literature

    Mahaswetha Devi wrote over 100 novels and over 20 collections of short stories in Bengali language and many of them were translated to other languages.

     Her first novel, titled Jhansir Rani, a biography based on the life of the Rani of Jhansi was published in 1956.

    In 1964, she began teaching at Vijaygarh Jyotish Ray College (an affiliated college of the University of Calcutta system). In those days Vijaygarh Jyotish Ray College was an institution for working-class women students. During that period she also worked—as a journalist and as a creative writer.

    Devi’s  prominent literary work Mastar Saab also known as Massaheb (The School Teacher) is based on Bihar’s communist led armed revolution for land reforms. This novel is believed to be portraying the life of naxal leader Jagdish Mahto, who was a prominent figure in Bhojpur known for his armed struggle for the poor against the landlords.

    Aranyer Adhikar  means Right to the Forest is her one of the most renowned novels  published in 1979.

    Her novel Chotti Munda Ebong Tar Tir [Chotti Munda and His Arrow] was published in 1980..

    Her short story collections include:

    Agnigarbha (1978],

    Murti (1979]

    Neerete Megh (1979]

    Stanyadayani (1980]

    Devi’s stories have been adapted into films also  and they include Sunghursh (1968)& Rudaali (1993)

    Mahasweta Devi – a close ally of Adivasi tribes

    Mahasweta Devi’s specialization lay in the studies of Adivasi, Dalit women and Marginalized citizens. Her life was very simple, but her compassion & sense of justice was peerless and unparalleled. She stayed with the Adivasi tribes in West Bengal, Bihar, Madhya Pradesh, Chhattisgarh for many years, understanding the pulse of their life and and their struggles.

    For Devi ,writing was a tool for expressing her vision and giving voice to the oppressed sessions of the country. She has embodied their struggles and sacrifices in her literary works explicitly and has raised voice against the atrocities and negligence the tribes had gone through for many decades. Devi had claimed once that her stories aren’t just her creation, they are the stories of the people of her country. Her work “Chotti Mundi Ebong Tar Tir” is an embodiment for her stance and love for the people of her  country.

    Mahasweta Devi raised her voice several times against the discrimination suffered by tribal people in India.Devi’s 1977 novel Aranyer Adhikar (Right to the Forest) was about the life of Birsa Munda,a tribal indepence activist who fought against British rule,their unfair land grabbing practices that demolished tribal conventional land system.

    In June 2016, as a result of Mahaswetha Devi’s consistent and relentless efforts, the Jharkhand State Government finally sanctioned the removal of the manacles from the figure of Munda, which had been part of the commemorative sculpture of this young tribal leader. The book Aranyer adhikar won the Sahithya academy award for Bengali in 1979.

    The woes of old age didnt deter her from spearheading the Nandigram agitation which resulted in a number of intellectuals, artists, writers and theatre workers joining in protest of the controversial industrial policy and particularly its implementation in Singur and Nandigram. She raised voice fearlessly against the government and criticized the handing over of farmers’ fertile land to industrial groups at throw away prices.People of India will reminisce her name forever as a compassionate writer and human being.

    On 23 July 2016, Devi suffered a major heart attack and died of multiple organ failure on 28 July 2016, at the age of 90.

    Translations of Devi’s work

    Gayatri Chakravorty Spivak has translated Devi’s short stories into English and published three books Imaginary Maps (1995, Routledge), Old Woman (1997, Seagull), The Breast Stories (1997, Seagull)

    Awards &honours for Mahaswetha Devi’s work

    1979: Sahitya Akademi Award (Bengali): – Aranyer Adhikar (novel)

    1986: Padma Shri for Social Work

    1996: Jnanpith Award – the highest literary award from the Bharatiya Jnanpith

    1997: Ramon Magsaysay Award – Journalism, Literature, and the Creative Communication Arts for “compassionate crusade through art and activism to claim for tribal peoples a just and honorable place in India’s national life.

    2003: Officier de l’Ordre des Arts et des Lettres

    2006: Padma Vibhushan – the second highest civilian award from the Government of India

    2007: SAARC Literary Award

    2009: Shortlisted for the Man Booker International Prize

    2010: Yashwantrao Chavan National Award

    2011: Banga Bibhushan – the highest civilian award from the Government of West Bengal

    2012: Nominated for Nobel Prize for Literature

    2014 : Mamoni Raisom Goswami National Award for Literature constituted by Asam Sahitya Sabha and sponsored by Numaligarh Refinery Ltd., Assam

    On 14 January 2018, Google honored Mahasweta Devi on her 92nd birth anniversary, celebrating her work by creating a doodle on her.

    Written by

    Dr. Sanjana p . Souparnika

    References

  • Health benefits of Anti -inflammatory diet – Foods to eat and avoid.

    Anti -inflammatory diet is suitable to people suffering from chronic inflammatory diseases as well as food sensitivity or allergy.

    The term anti-inflammatory diet is not a specific type of dietary habit suitable for all. As the term anti- inflammatory denotes it is a food choice to reduce inflammation as well as its impacts of body organs.  In order to delve deeper into anti-inflammatory diet and understand its benefits one should know what is inflammation, its signs and symptoms and complications or impacts on the body.

    The triggers as well as type of inflammations and their impacts vary from person to person. Therefore, while choosing an anti-inflammatory diet an individualized approach is better.

    What is inflammation?

    Inflammation is a key aspect of the body’s immune defenses. It can be acute or chronic. Symptoms can include swelling, heat, pain, and more. Treatment is offered depending on the underlying cause.

    Inflammation may be acute as well as chronic.  Acute inflammations occur abruptly and may last for a short period of time. Often acute inflammations are caused by injury, environmental chemicals and by infective agents causing infections of various kinds.

    The sign s of acute or sudden inflammation include redness, pain, swelling , heat , loss of function.

    Chronic inflammation & its impact on your body

    Chronic inflammation means inflammation of the cells and tissues of body for a prolonged period of time. The chronic inflammatory state may cause damage to cells and body organs in the long run. It impairs the functions of organs such as heart, kidney, lung, brain etc.

    For instance,metabolic syndrome, which includes type 2 diabetes, heart disease, and obesity is a chronic inflammatory condition which needs anti-inflammatory diet  as a life style and nutritional intervention.

    Anti -inflammatory diet is suitable to people suffering from chronic inflammatory diseases as well as food sensitivity or allergy.

     A few Chronic inflammatory diseases affecting humans are listed below:

    • Crohn’s disease.
    • Heart disease.
    • Chronic obstructive pulmonary diseases
    • Rheumatoid arthritis.
    • Type 2 diabetes.
    • Ulcerative colitis.
    • High blood pressure.
    • Irritable bowel syndrome.
    • Multiple sclerosis.
    • Obesity.
    • Psoriasis.

    Chronic inflammations are mostly  caused by genetic, metabolic and environmental factor. Food sensitivity in people is also a type of inflammatory response.

    Who are at risk of chronic inflammation & anti-inflammatory diet may be helpful?

    The  risk for chronic inflammation is enhanced in:

    • Old people
    • Obese people
    • In people who eat processed foods more
    • In persons who smoke
    • In over stressed individuals
    • In people who follow erratic sleep habits

    How chronic inflammations adversely affect your health?

    • Chronic inflammation eventually leads to complicated Organ diseases

    Chronic inflammation predisposes to complex diseases of liver, kidney, heart, lungs etc. which can considerably enhance the morbidity as well as mortality rates globally.

    • Chronic inflammatory state enhances the risk for cancer.

    The incidence of diabetes and obesity are rising in the global population   and this chronic inflammatory conditions  alarmingly increase the risk of cancer as well as other  allied complications of lifestyle diseases.

    How do you know you have inflammations? Signs and symptoms

    Inflammation is characterized chronic pains , swelling ,redness ,tenderness of the affected parts.

    Inflammation causes other symptoms also depending on the organs and tissues affected.

    Anti-inflammatory diet

    Anti -inflammatory diet  offers guidelines to follow to eat in a way that reduces the likelihood of inflammation. In a nutshell anti-inflammatory diet is one that includes minimally processed foods and includes  healthy antioxidant rich  vegetables, fruits, nuts and seeds ,fish with anti -inflammatory properties.

    Avoid the following Foods:

    • Sweets, pre-packaged desserts, ice cream and candy.
    • Snacks – fried and junk foods
    • Processed meats, including bacon, sausage, hot dogs etc.
    • Processed cheeses
    • Sugary beverages

    The anti-inflammatory diet recommends the following foods to include in your diet plan:

    • Brown or wild rice.
    • Vegetables particularly green leafy vegetables which are rich in antioxidants and phytochemicals
    • Fruits
    • Chicken breast
    • Eggs
    • Fish (oily fish, such as salmon, tuna, herring or mackerel).
    • Legumes
    • Nuts and seeds.
    • Oats.
    • olive oil
    • cardamom
    • ginger
    • cloves

    Best types of anti-inflammatory diet patterns

    • Mediterranean diet
    • Dash diets  
    • MIND Diet

    These are specific diet patterns which help to prevent and manage life style diseases and various other organ diseases of mankind.The mediterranean and DASH diets are found to be very effective in preventing and modifying diseases of heart and blood vessels .

    It helps to prevent heart attack, stroke , diabetes and hypertension. Most of these diseases are associated with chronic inflammations. These diets help to reduce inflammation also. MIND diet is a combination of Mediterranean diet and DASH diet. Here processed and junk foods, excessive intake of sweet and salt intake are restricted.

    Further more, the diet includes so much of antioxidants and ingredients with anti-inflammatory properties. 

    Mediteraanean diet includes olive oil as the prominent ingredient of foods and which are anti-inflammatory to a great extent.

    Research studies show that people of Mediterranean region who consume these foods had very low incidence of heart diseases and stroke. Now mediterranean diet is accepted by the whole world as the best and practical solution for obesity and life style diseases prevention.

    Both of these conditions are related with chronic inflammation and the efficacy of Mediterranean, DASH and MIND diets prove its anti- inflammatory role also.

    Benefits of Anti-inflammatory diet

    Improves skin health and beauty

    Reduces joint pain & swelling

    Improves gut health & reduces abdominal bloating from gas

    Better and refreshing sleep.

    Reduces heart attack and stroke

    Lower blood pressure.

    Lower blood sugar and helps to manage type 2 diabetes well.

     Helps in weight loss.

    Improves energy level.

    Foods to include in anti-inflammatory diet

    Berries

    Fatty fish

    Broccoli

    Avocados

    Green tea

    Peppers

    Mushrooms

    Grapes

    Turmeric

    Extra virgin olive oil

    Dark chocolate and cocoa

    Tomatoes

    Cherries

    Of late anti-inflammatory diet is gathering attention world wide as a solution for obesity and many types of diseases of inflammatory nature including lifestyle diseases.

    History of Indian medical heritage points out that many centuries ago herbs, vegetables and fruits were used in the treatment of various inflammatory conditions.

    The Indian systems of medicine gives emphasis to  prescription of food  with some inclusion and exclusion criteria, for various types of clinical conditions or diseases. Recent advances in nutritional research substantiates the ancient practice with well designed dietary protocols understanding the underlying pathology as inflammation.

    Everyone can achieve wellness and health through well chosen diet plans tailoring to individual needs.

    Written by

    Dr sanjana p. BHMS,DBRM,CDN

    References

    1. https://www.niehs.nih.gov/health/topics/conditions/inflammation
    2. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/#:~:text=Research%20has%20consistently%20shown%20that,the%20course%20of%2012%20years.
    3. https://pubmed.ncbi.nlm.nih.gov/26086182/
    4.   https://www.nature.com/articles/s41598-021-04258-9

  • Walnuts help to prevent Alzheimer’s disease & brain cell damage.

    Dr.Sanjana p Souparnika

    The antioxidants in walnuts help to either reduce the risk or slow the progression of mild cognitive impairment and Alzheimer’s disease from brain cell damage.

    Are you concerned about your reducing cognitive abilities & declining memory associated with the ageing ?

    Sometimes, people suffer from progressive reduction in comprehension, understanding and memory even before other changes of ageing set in apparently. It is a red signal or a cautionary warning that most probably, it could be the beginning of mild cognitive impairment.

    What is cognition &cognitive impairment?

    Cognition is the terminology that denotes the mental process of thinking, learning, and understanding. It involves a number of interacting skills, including attention, language, memory, and perception.

    Cognitive impairment is much more severe than the age-related fading of memory and difficulties in comprehension. Of late the problems related to declining memory has garnered greater attention across the globe due to the spike in its incidence.

    Ageing as well as some hereditary and environmental factors accelerate the nerve cell degeneration within the brain and lead to cognitive impairment or decline.

    What is Alzheimer’s disease ?

      Nowadays there is a global spike in the occurrence of Alzheimer’s disease which is considered as the major cognitive impairment.  

    Alzheimer’s runs in families, however it has been detected in people with no positive family history of the disease. Therefore, the impact of free radicals on brain cells came into the view as the most probable cause of the nerve degeneration .

    The role of free radicals related oxidative stress & nerve damage has been researched meticulously across the globe. It is confirmed beyond any doubt that Cognitive impairment occurs as a result of free radical attack on brain cells.

    Alzheimer’s disease – link with free radicals

    Amyloid beta protein (Aβ) is the main component of amyloid plaques in the brains of people with Alzheimer’s disease.

    Several studies suggest that Aβ stimulates the production of free radicals in nerve cells, which leads to oxidative damage and cell death.

     Free radicals are chemical groups which either reach human body from outside through various sources or they are generated as byproducts of metabolism within the body.

    Free radicals cause oxidative stress to all the body cells. Nerve cells or neurons suffer this damage more intensely. Aβ can also induce neuroinflammation by increasing pro-inflammatory cytokines and enzymes.

     Oxidative stress and neuroinflammation have important roles in the aging process, mild cognitive impairment (MCI), Alzheimer’s disease (AD), and other brain disorders.

    Currently the only solution that has been emerged to fight against free radical damage is antioxidants.

    What are antioxidants?

    These compounds are effective warriors against the free radical attack and consequent damage to cells and tissues. Antioxidants prevent damage to nerve cells or neurons also. Thus, the antioxidants may function as very potent compounds against cognitive decline or impairment resulting from nerve cell damage or degeneration.

    We can get this antioxidant protection by consuming various kinds of vegetables, fruits, seeds and nuts.

     Among the potent antioxidant foods walnuts play a pivotal role in protecting the nervous system and brain from free radical damage. Many research studies confirm the good effects of walnuts on the brain and nervous system

    Walnuts

    Walnuts are nutritious seeds native to North and South America, southern Europe, Asia, and the West Indies. Walnut is the common name for any of the large, deciduous trees comprising the genus Juglans of the flowering plant family Juglandaceae.

    The word “walnut” derives from Old English wealhhnutu, literally “foreign nut,” with wealh meaning “foreign.”

    Walnuts are used for their edible fruit, their wood, and their ornamental purposes. There are many  species of walnuts. The nuts of all the species are edible, but the walnuts commonly available in stores are from the Persian walnut, the only species that has a large nut and thin shell, with the edible portion most easily separated from the shell.

    walnuts have immense potential to improve brain & cardiovascular health.

    Walnuts may be effective in improving chronic inflammation and neurodegeneration of brain.

    Walnuts are also great immunity boosting foods

    . A study [1] shows that walnut could significantly improve humoral and cell-mediated immunity. Walnut proteins boost the immune system and perform their immunomodulatory functions.

    Walnuts also helps to reduce blood sugar levels.

    A large study of 83,818 women (age: 34–59 years) showed that dietary supplementation of 1 oz of nuts, such as walnuts, five times or more per week decreased the risk of developing type 2 diabetes [5].

    Nutritional value of walnuts:

    According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:

    Energy: 200 calories

    Carbohydrate 3.89 grams (g)

    Sugar: 1 g

    Fiber: 2 g

    Protein: 5 g

    Fat: 20 g

    Calcium: 20 milligrams (mg)

    Iron: 0.72 mg

    Sodium: 0 mg

    Walnuts also provide minerals such as:

    manganese

    copper

    magnesium

    phosphorus

    vitamin B6

    iron

    Walnuts – Great source of omega fatty acids to boost brain health

    Walnuts contain a lot of polyunsaturated fatty acids, which can improve heart and brain functions.

    Walnuts containalpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy and reduce bad blood cholesterol.

    How does walnut consumption help to fight against cognitive impairment?

     Walnuts contain several nutrients that have antioxidant and anti-inflammatory effects.

    Animal and human studies suggest that supplementation with walnuts in the diet may improve cognition and reduce the risk and/or progression of Mild cognitive impairment and Alzheimer’s disease [2].

     Walnuts have a high content (3.68 mmol/oz) of antioxidants, including flavonoids, phenolic acid (ellagic acid), melatonin, folate, gamma tocopherol (vitamin E), selenium, juglone, and proanthocyanidins .

    Walnuts also provide protein (4 g/oz), fiber (2 g/oz), phosphorus (10% daily value), and magnesium (11% daily value).

    Walnuts  have mainly polyunsaturated fat (13 g of 18 g total fat per 1 oz walnuts), of which the alpha linolenic acid [ALA] amount is 2.5 g.

    Omega fatty acids in walnuts have anti-inflammatory properties.

     Walnuts contain a high amount of n-3 α-linolenic acid (ALA), a plant-based omega-3 fatty acid that has a highly potent anti-inflammatory effect.

    ALA is the precursor for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known to have anti-inflammatory effects.

    Studies have shown that ALA inhibits inflammation by downregulating iNOS (thus inhibiting NO production), COX-2, and inflammatory cytokines (IL-1β, IL-6, TNF-α)

    In another study with older women, higher long-term intake of walnuts has improved cognitive performance. In this study, 15,467 women (70 years of age or older; mean age: 74 years) participated.

     The National Health and Nutrition Examination Study (NHANES) of an adult population [of age groups 20–59 years; 60 years and older) in the United States also showed better cognition scores with walnut consumption.

    How do walnuts help to prevent cognitive impairment?

    The consumption of walnuts may reduce the risk or slow the progression of age-related cognitive decline, mild cognitive impairment and Alzheimer’s disease .

    The probable mechanisms are:

    • Walnuts Inhibit Aβ Fibrillization process and Solubilize Aβ Fibrils .It is a fact that the deposition of these amyloid protein fibrils leads to inflammation of nerve cells causing Alzheimer’s disease. Walnuts help de-fibrillization and protect nerve cells.
    • Walnuts Decrease alpha beta protein or Aβ-induced Oxidative Stress and Cell Damage. The components of walnuts, such as flavonoids, ellagic acid, gamma tocopherol, and melatonin, are known to have antioxidant and free-radical scavenging properties which prevents oxidative damage to nerve cells.

    Parkinsons disease also is a nervous system disease associated with cognitive impairment or dementia

    Walnut extract has shown to improve symptoms of Parkinson’s Disease (postural balance, motor coordination, and movement), These seeds  have been found to be effective in reducing oxidative stress, and protecting neurons[4].

    Include walnuts in your daily foods for better brain health

    Walnut may be used as ingredients of porridge, cheese sauce, Apple walnut salad, fruit muffins, granola bars and brownie balls.  Walnut cookies& Walnut cakes also are yummy and nutritious disserts.

    written by dr sanjana p

    Reference

    1. https://www.sciencedirect.com/science/article/pii/S1756464620302929
    2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7071526/
    3. https://pubmed.ncbi.nlm.nih.gov/24886736/
    4. https://pubmed.ncbi.nlm.nih.gov/26784178/
    5. .Jiang R., Manson J.E., Stampfer M.J., Liu S., Willett W.C., Hu F.B. Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA. 2002;288:2554–2560. doi: 10.1001/jama.288.20.2554. [DOI] https://pubmed.ncbi.nlm.nih.gov/12444862/
    6.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5994573/
    7.    https://www.health.harvard.edu/blog/health-benefits-of-walnuts-2018081314526
    8.    https://www.britannica.com/plant/walnut-tree-and-nut
    9. https://www.newworldencyclopedia.org/entry/Walnut
    10. image courtesy-freepik.com

  • Eye exercises for digital eye strain

    Do your eyes feel strained after working with computer or mobile screen for long? it is high time that you should take measures to prevent digital eye strain.

    Digital eye strain is of late a common problem affecting all age groups from children to adults across the world.

     Computer vision syndrome is commonly referred to as digital eye strain, and it includes a group of symptoms related to eyes and vision resulting from prolonged usage of computer, tablet, and cell phones.

    Prolonged exposure to digital gadget screens causes eye discomfort and vision problems and the level of discomfort increases with duration of exposure.

    What is the cause of digital eye strain?

    Your eyes get fatigued by constant and prolonged exposure to digital screens of devices and gadgets. Increased screen time compels your eyes work harder in unusual ways and predispose many individuals to develop vision-related symptoms.

     Furthermore, a few pre- existing vision problems in people, including far sightedness, astigmatism, age related vision changes [ presbyopia ]  complicate the computer vision syndrome or worsen it.

    During your digital interaction with a mobile or computer screen the work your eye muscles and other cells and tissues do is entirely different from that done while reading a book. Often the letters on the computer or handheld device are not as precise or sharply defined, the level of contrast of the letters to the background is reduced, and the presence of glare and reflections on the screen may make viewing difficult.

    Moreover, the sitting posture and distance to screen and exposure time to screen also affect the focus and eyesight.

    Thus, the eye focusing and eye movement requirements for digital screen viewing can place additional demands on the visual system.

    Uncorrected or under corrected vision problems can be major contributing factors to computer-related eyestrain. It is not uncommon that people who have an eyeglass or contact lens prescription may find it’s not suitable for the specific viewing distances of their computer screen.

    Symptoms of digital eye strain

    The most common symptoms of digital eyestrain include:

    • Eyestrain.
    • Headaches.
    • Blurred vision.
    • Dry eyes.
    • Neck and shoulder pain.

    There are various factors accounting to these symptoms including:

    Poor lighting.

    Poor seating posture.

    Uncorrected vision problems.

    Glare on a digital screen.

    Improper viewing distances.

    Mostly multiple factors synergistically operate to cause these symptoms in people of all age groups.

    How digital eye strain is detected?

    There are many tests and processes to find out it.

    You may check your vision and other symptoms consulting with an ophthalmologist. Sometimes this problem may need preventive as well as curative treatment.

    The common processes done here include

    • History taking.
    • Visual acuity tests are routinely done to assess the extent to which vision may be affected.
    • Assessment to determine the appropriate lens power needed to compensate for any refractive errors (nearsightedness, farsightedness or astigmatism) also is done.
    • Testing how the eyes focus, move and work together is important in order to obtain a clear, single image of what is being viewed by the eyes. It must effectively change focus, move and work in unison. This testing will look for problems that keep the eyes from focusing effectively or make it difficult to use both eyes together.

    Eye exercise for reducing digital eye strain

    1. Focusing exercise

    Hold your pointer finger a few inches away from your eye.

    Focus on your finger.

    Slowly move your finger away from your face, holding your focus.

    Look away for a moment, into the distance.

    Focus on your outstretched finger and slowly bring it back toward your eye.

    Look away and focus on something in the distance.

    • Near and far vision exercises

    Hold your thumb about 10 inches from your face and focus on it for 15 seconds.

    Find an object roughly 10 to 20 feet away and focus on it for 15 seconds.

    Return your focus to your thumb.

    3.Figure eight exercise

    This exercise needs to be done from a seated position.

    Choose  a point on the floor about 10 feet in front of your eyes and focus on it.

    Trace an imaginary figure eight with your eyes here.

     Do tracing for 30 seconds, then switch directions.

    • The 20-20-20 rule

    Eyestrain is a problem for many people as they continuously focus eyes on bright screen light .

    If you work at a computer  for a long period of time, the 20-20-20 rule may help prevent digital eyestrain.

    How to apply this 20-20 rules for the well-being  of your eyes?

     To implement this rule, every 20 minutes, look at something 20 feet away for 20 seconds.

    Many of the visual symptoms experienced by users are only temporary and will decline after stopping computer work or use of the digital device. However, some individuals may experience continued reduced eye sight  such as blurred distance vision, even after stopping work at a computer.

    Can exercise alone help your eye health?

    These self-help eye exercise programs may help you improve your eye strain and fatigue. But no scientific data support it.  However , experiences show that it helps to reduce eye fatigue.

     A ophthalmologist’s help may be needed for prescribing the correct glasses for  your nearsightedness, farsightedness, presbyopia, or astigmatism.

     Similarly eye exercises do absolutely nothing for glaucoma or macular degeneration — serious diseases that require professional medical help.

    Eyeglasses or contact lenses prescribed for general use may not be adequate for computer work. Lenses prescribed to meet the unique visual demands of computer viewing may be needed.

    Special lens designs, lens powers or lens tints or coatings may help to maximize visual abilities and comfort.

     Better body posture and positioning of computer helps to reduce digital eye strain

    Proper body positioning , lighting conditions, chair comfort, location of reference materials, the position of the monitor, and the use of rest breaks play crucial role in reducing digital eye strain.

    Location of the computer screen is very important. Most people find it more comfortable to view a computer when the eyes are looking downward. Optimally, the computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.

    Reference materials.

     These materials should be ideally placed above the keyboard and below the monitor. Otherwise, a document holder can be used beside the monitor. Here the goal is to position the documents at eye levels, so the head does not need to be repositioned from the document to the screen.

    Lighting

     Position the computer screen in such a way to avoid glare, particularly from overhead lighting or windows.

    Use blinds or drapes on windows and replace the light bulbs in desk lamps with bulbs of lower wattage.

    Anti-glare screens also can be used. If there is no way to minimize glare from light sources, consider using a screen glare filter. These filters decrease the amount of light reflected from the screen.

    Seating position

     Use a comfortably padded a conform to the body. Chair height should be adjusted so the feet rest flat on the floor. Arms should be adjusted to provide support while typing and wrists shouldn’t rest on the keyboard when typing.

    Rest breaks.

    Give rest to eyes when using the computer for long periods. Resting the eyes for 15 minutes after two hours of continuous computer use. Also, for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow the eyes a chance to refocus.

    Blinking.

     Blink frequently to reduce dryness of eyes when using a computer.Blinking helps to keep your eye moist.

    Regular eye examinations and proper viewing habits can help to prevent or reduce the development of the symptoms associated with CVS.

    How to prevent digital eye strain?

    • Use appropriate spectacles or glasses which suits your work and vision.
    • People may be benefitted from one of the new lens designs made specifically for computer work.
    • Minimize discomfort from blue light and glare. Blue light from LED and fluorescent lighting, as well as monitors, tablets and mobile devices, can negatively affect vision over the long term. Special lens tints and coatings can reduce the harmful impact of blue light.
    • Minimize glare on the computer screen by using a glare reduction filter, repositioning the screen or using drapes, shades or blinds.
    • Keep your computer and mobile screen dirt-free and removing fingerprints on it for better clarity.
    • Adjust work area and computer for comfort. When using computers, most people prefer a work surface height of about 26 inches. Desks and tables are usually 29 inches high. Place the computer screen 16 to 30 inches away. The top of the screen should be slightly below horizontal eye level. Tilt the top of the screen away at a 10- to 20-degree angle.
    • Use an adjustable document holder. Place reference material at the same distance from eyes as the computer screen and adjacent to it. This may help the eyes to avoid changing focus when looking from one to the other.

     In a nut shell, follow healthy habits to improve vision reducing digital eye strain. Consult your ophthalmologist if you have any kind of vision problems and use the right kind of lenses. At the same time discuss with your ophthalmologist about the nature of your work, particularly if you use computer for the entire day. If glasses are worn for distant vision, reading or both, they may not provide the most efficient vision for viewing a computer screen, which is about 20 to 30 inches from the eyes. Tell the doctor about job tasks and measure on-the-job sight distances.  If you provide the accurate information to your doctor or optometrist it will help, get the best vision improvement.

    Written by dr sanjana p souparnikaaaa

    References

    1. https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome?sso=y
    2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9434525/
    3. https://www.health.harvard.edu/staying-healthy/effective-tips-for-reducing-eye-strain#:~:text=When%20eye%20strain%20is%20caused,when%20looking%20at%20a%20screen.
    4. https://www.ijceo.org/article-details/14170

  • Begam Hazrat Mahal

    Begum Hazrat Mahal was  a Muslim ruler of Awadh, India well- known forher bravery in taking control of ‘Awadh’ after he husband was exiled by the British empire. She rebelled against the british east india company during the Indian mutiny of 1857. Begum Hazrat Mahal (c. 1820 – 7 April 1879), also known as the Begum of Awadh, was the second wife of  Nawab of Awadh , and the regent of Awadh in 1857–1858.

    Early life

    No concrete data is available about the childhood of Begam hasrat mahal.She was born in 1820 at Faizabad, the former capital of Oudh State. 

    She was known by the name Muhammadi khanum in the earlier part of her life and was brought up as a dancing girl by her parents, who then sold her to the royal Palace- harem of the ruler of Awadh.

    Her life in the palace of Awadh began as a ‘khawasin’ (maid), and later promoted  as ‘pari’ (fairy). Later she became the concubine of the nawab of Awadh Wajid Ali Shah. During that relationship with nawab she gave birth to a son, Birjis qadar, the tajdaar-e-Awadh. The nawab married her, to make the son his legitimate heir, and then named her Begam Hazrat Mahal, the name with which she is known to history of India.

    The British East India company annexed Awadh in February of 1856, in its conquest of Indian states and annexation to British empire. As per the contract with East India company Nawab of Awadh agreed to be pensioned off to Calcutta and begam was not part of that entourage. Begam Hazrat Mahal was left in Awadh and she decided to fight for her rights in Awadh remaining with people of the land.she made her son, Prince Birjis Qadr, the ruler of Awadh, with herself as regent during his minority.

    In 1857  the sepoy mutiny erupted due to the  prolonged resentment and intolerance with the reign of East India company among Indian soldiers. Its repercussions echoed in Awadh too.

     Begam Hazrat Mahal  and her people made an army against the British East India company and decided to fight. She rebelled against the forces of the British under the leadership of Raja Jailal Singh; they seized control of Lucknow and she took power as the guardian of her minor son, Prince Birjis Qadr, whom she had declared as the ruler.

     As regent, she automatically came to have a leadership role in the rebellion against the British.

    Begam Hazrat Mahal took control of affairs as her son’s regent of Awadh and fought relentlessly for ten months against the British.  She was praised by many people of her time, ranging from the ordinary citizen of Awadh to the Mughal emperor – Bahadur shah jafar  for her courage and exemplary rule.

    Hazrat Mahal worked in association with Nana saheb, but later joined the Maulavi of faizabad in the attack on Shahjahanpur.

     A few British accounts of the battle of Musa bagh in Lucknow, testify that the begum was personally present in the battle ground, fighting and rallying the 9,000  rebels there. She was found in the war field riding an elephant during the battle as well.

    But It was difficult to stand against the mighty British for long for a small state like Awadh. She had to withdraw herself in front of the fire power and strategic help of other regions to British. However, she was not ready to surrender to the British army and live in exile.

    At the end of the war begam rejected the pension and mercy of British throne. She slipped out of Lucknow to the Himalayan belt fighting with the army and sought refuge in Nepal. She lived in Nepal till her last breath with no wealth left. Yet she was not ready to surrender to British throne even in those adverse circumstances. When she died in Nepal in 1879, it was very difficult to find money even for a grave for the people around her.

    Begum Hazrat Mahal’s tomb is located in the central part of Kathmandu near Jama Masjid, Ghantaghar,

    She will be remembered in the history of India for the exemplary courage with which she fought against British army and later preferring an ordinary life rejecting their agreement of  pension by surrendering.

    After her death, on the occasion of the jubilee of  Queen of England (1887), the British Government pardoned her son Birjis Qadr and he was allowed to return to India.

    Memorials & honours

    On 15 August 1962, Begam Hazrat Mahal was honoured at the Old Victoria Park in Hazratganj, Lucknow for her role in the Great mutiny in 1857. The renaming of the park to Begam Hazrat mahal park in her honour took place in this year and also a marble memorial was constructed, which includes a marble tablet with four round brass plaques bearing the coat of arms of the Awadh royal family. 

    A scholarship is given in her name through Maulana azad foundation to meritorious Girls belonging to minority communities by the government of India.

  • Badami cave temples, Karnataka

    The Badami cave temples are a complex of Buddhist, Hindu and Jain cave temples located in Badami, an ancient heritage town in the Bagalkot district in northern part of Karnataka, India. This is an instance of rock cut temple built in Chalukya architectural style

    .

    History & geographical location

    The Badami cave temples are located about 142 km east of Belagavi and 140 km northwest of Hampi.

    Badami   a heritage town, was previously known as “Vataapi”, the capital of the early Chalukya dynasty. Chalukyas ruled a significant portion of Karnataka from the 6th to the 8th century. Badami is situated on the west bank of a man-made lake Agastya Teertha ringed by an earthen wall with stone steps. In this serene heritage town, you can feel the footsteps of history in the vestiges and artefacts centuries have left behind.

        It is surrounded on the north and south by forts built during Early Chalukya  reign and in later times. The Malaprabha River is flowing silently [4.8 km away)  through this pilgrim land of ancient architectural marvels. The journey to Badami cave temples will definitely provide you an enthralling and delightful experience transporting into another period of time.

      The UNESCO world heritage site Pattadakal  [23km]and  Aihole – another site with over a hundred ancient and early medieval era Hindu, Jain and Buddhist monuments[ 35km] are close to Badami.

    The Badami temple complex has principally 4 caves. The first three caves feature sculptures of Hindu gods and legends focusing on Shiva and Vishnu, while Cave 4 features Jain icons and themes.

        It is believed that the cave temples are built in the late 6th century onwards. The exact dating is known only for Cave 3, which is a Hindu temple dedicated to Lord Vishnu.

    An inscription found here records the dedication of the shrine by Mangalesha in Saka 500 (solar calendar, 578/579 CE). The inscription is written in the old Kannada language and it denotes the dating of these rock cave temples to the 6th century. This makes the cave 3 temple of Badami as the oldest firmly-dated Hindu cave temple in India.

    Architecture of Badami cave temples

    The temple is built on a rocky terrain in red sandstone and here you can explore the Chalukya architectural style.The Badami rock temple caves include 4 caves, all in the escarpment of the hill in soft Badami sandstone formation, to the south-east of the town.

    The complex includes four caves principally, although a few caves are also located in the premises. Around the lake, Badami has additional caves and one of them is believed to be a Buddhist cave. Another Cave like gallery known as Arali Tirtha has around twenty-seven carvings.

    Four cave temples in the escarpment of the hill to the south-east of the town were carved into the cliff’s monolithic stone face. The escarpment is above a man-made lake called Agastya Teertha, created by an earthen dam faced with stone steps.

     The largest and highest cave is Cave 3 in the complex and it is situated further to the east on the northern face of the hill. The fourth cave, Cave 4, is a few steps down further east. The cave has fine carvings exhibiting matured stage of Karnataka ancient art. Cave 4 is dedicated to revered figures of Jainism.

    The artwork in Caves 1 and 2 exhibit the northern Deccan style of the 6th and 7th centuries, while those in Cave 3 represent two ancient Indian artistic traditions; the northern Nagara and the southern Dravida styles.Cave 3 also shows icons and reliefs in the so-called Vesara style, a fusion of ideas from the two styles, as well as some of the earliest surviving historical examples in Karnataka of yantra-chakra motifs (geometric symbolism) and colored fresco paintings.

     Cave 1 is a Hindu temple and here you can find various sculptures of Hindu divinities and themes along with  a prominent carving of the dancing Shiva as Nataraja. Cave 2  goes in the same architectural line of cave 1 in  its layout and dimensions, featuring Hindu subjects of which the Hari Hara, Ardhanari shiva, Mahishamardini, Dwi Bahu Ganesha and Skanda in a separate antechamber on extended cave at western side-next to great Nataraja sculpture. The Cave 2 also has premier images  of Vishnu as Trivikrama and it is the largest.

    The largest cave, Cave 3, featuring Vishnu as Ananta seated on coiled serpent, Varaha with Bhudevi, Harihara, Narasimha in standing posture, great image of Trivikrama and Virata Vishnu.

    which Alice Boner – a Swiss art historian and Indologist, states is a time division symbolizing the cosmic wheel.

    The Badami cave temples- Interior architecture &themes

    Cave I of Badami   :

    Nataraja Carving is the significant feature of this cave. The cave depicts the Tandava-dancing Shiva as Nataraja on the rock face to the right of entrance. The image, 5 feet (1.5 m) tall, has 18 arms (9 in left and 9 on right) in a form that expresses the dance position (about 9×9=81 combinations in total) arranged in a geometric pattern. The eighteen arms express Natya mudras (symbolic hand gestures), with some holding objects such as drums, a flame torch, a serpent, a trident and an axe.

    Shiva has his son Ganesha and the bull Nandi by his side.

    The wall depicts the goddess Durga of Shaktism tradition slaying the buffalo-demon Mahishasura. The carvings and its accuracy show that sculptors who built this cave temple  were  very proficient in the Natya mudras of Bharatanatya dance form.

    Mahisasura Mardini Carving

    On the right side of the Nataraja carving is a carving of Mahishasura mardini with Chaturbhuja (Chatur means 4, Bhuja means hands). The sculpture depicts the killing of the demon Mahishasura by godess Durga.  According to legends and myths Mahishasura, a demon was the son of Mahisi and great grandson of Bhahmarishi Kashyapa.

    On the left of the entrance is a two-handed Shaiva dvarapala who holds a trident, and below him is a bull-elephant fused image where they share a head; seen from left it is an elephant and from right a bull.

    Harihara Carving

    Inside the veranda, the cave depicts a carved sculpture of Harihara, a 7.75-foot (2.36 m) high sculpture of a fused image that is half-Shiva and half-Vishnu. He is flanked by the goddesses Parvati and Lakshmi on each side.

    Ardhanareshwara Carving

    To the right, toward the end of the wall, is a relief sculpture of Ardhanarishvara, a fused image of Shiva and his consort Parvati. One half of the image has Shiva with a moon on his mukuta (head), snakes in his hands, earrings and next to the half that represents Parvati is an attendant carrying a tray of jewels.

    It delineates the vision of the Chalukya kings delivering message to the Chalukya citizens about gender equality.

    On the ceiling of this cave  are images of the Vidyadhara couples as well as couples in courtship and erotic Mithuna scenes.

     Through a cleft in the back wall of the cave is a square sanctuary with more carved images.

    In the mantapa is a seated Nandi facing the garbha ghruha (sacrum sanctum) containing a Shiva linga.

    Cave 2 of Badami

    Cave 2 is above and to the east of Cave 1 and faces north. It was built in late 6th or early 7th century. It is smaller than Cave 1 and it is dedicated primarily to Lod Vishnu. It depicts the legend of Vishnu in his Trivikrama form.

    Inside the temple are friezes showing stories from Hindu texts such as the Bhagavata Purana. These show the legend of cosmic ocean churning (Samudra Manthan) and Krishna’s birth and flute playing indicating the theological and cultural significance of these in 7th century India.

     The ceiling and door head carvings show Gajalakshmi, the swastika symbols, flying couples, Brahma, Vishnu.

    The ceiling of Cave 2 shows a wheel with sixteen fish spokes in a square frame. The end bays have a flying couple and Vishnu on Garuda.

    Cave3 of Badami

    Cave 3 is considered as the earliest dated Hindu temple in the Deccan region. It is dedicated to Lord Vishnu and it is the largest cave in the complex.

    The cave is facing north, 60 steps from Cave 2 at a higher level. The cave is 15 feet (4.6 m) high; it is supported by six pillars, each measuring 2.5 square feet (0.23 m2). It has intricately carved friezes and giant figures of Trivikrama, Anantasayana, Vasudeva, Varaha, Harihara and Narasimha.

    This temple is built in Vaishnavite theme; however, it also shows Harihara on its southern wall –  half Vishnu and half Shiva shown fused as one.

    Cave 3 also shows fresco paintings on the ceiling, some of which are faded and broken. These are among the earliest known surviving evidence of fresco painting in Indian art.

     The Hindu god Brahma is portrayed on Hamsa vahana in one of the mural paintings. The wedding of Shiva and Parvati, attended by various Hindu deities is depicted in another painting.

    Cave 4 of Badami

     The cave 4 is located immediately adjacent to and east of Cave 3.  The floor is situated about 10 feet lower and is the smallest of the four caves of this land. It is dedicated to Tirthankaras, the revered figures of Jainism.

    It was constructed after the first three, sponsored by Hindu kings in later part of the 7th-century. Some scholars are of the view that this cave may have been created in the 8th century.

     Also it has been proposed that some  embellishments seems to be added in the  subsequent centuries until about the 11th or 12th century.

    Cave 4  shows detailed carvings and a diverse range of motifs. The cave has a five-bayed entrance with four square columns – each with brackets and capitals. To the back of this verandah is a hall with two standalone and two joined pillars

    Inside the cave are major carvings of Bahubali, Parshvanatha and Mahavira with symbolic display of other Tirthankaras.

    Bahubali is standing in Kayotsarga meditating posture with vines wrapped around his leg, his classic iconography. Parshvanatha is shown with the five-headed cobra hood.

    Mahavira is represented sitting on a lion throne.

    Other carvings include Indrabhuti Gautama covered by four snakes, Brahmi and Sundari.

    In the sanctum is an image of Mahavira resting on a pedestal containing a 12th-century Kannada inscription marking the death of one Jakkave. Twenty-four small Jaina Tirthankara images are engraved on the inner pillars and walls. In addition there are idols of Yakshas, Yakshis and Padmavati.

    Other unnamed caves of Badami

       Apart from the numbered 4 main caves of Badami, this land has a few other centuries old caves with statues and carvings.  History sleeps in this land of temples which is believed to be built in medieval era. On the other side of the lake, near the Bhutanatha temple, there is a 7th-8th century Chalukya period cave with a carved statue seated over a sculpted throne with reliefs showing people holding chauris (fans), a Pipal tree, elephants, and lions in an attacking pose.

         According to colonial-era texts of John Murray – a Jainism scholar  & missionary in British India, the main image carved in this Cave  is that of a Jaina figure.  However, it has been contradicted by archeologists Henry Cousens and A. Sundara and their views have been buttressed by local legends, which proposes that the statue is of an ancient king.  Because in a photograph of the statue taken before its face was damaged, the figure lacked the Ushnisha lump that typically found with Buddha’s image.

    The statue has several unusual, non-Buddha ornaments such as rings for fingers, a necklace, and a chest-band; it wears a Hindu Yajnopavita thread and its head is stylistically closer to a Jina head than a Buddha’s head. These features point out that the statue may be of a king represented with features of various traditions. There are no clear-cut evidence regarding the century of construction of this main statue.

     Adjacent to the controversial cave are other monuments belonging to the ancient centuries. One of them is a small shrine consisting of a 7th-century rock carving of Anantashayana Vishnu, or reclining Vishnu with Lakshmi and Garuda in namaste posture.

    In 2013, Manjunath Sullolli, Assistant Director of Bagalkot district working for the state government of Karnataka, reported the discovery of another cave with 27 rock carvings, about 500 metres (1,600 ft) from the four main caves.

    Water gushes from this newly discovered cave year-round. It depicts Vishnu and other Hindu deities, and features an inscription in the Devanagari script. The dating of these carvings also is unknown.

    Best time to visit Badamicaves

    November to February is the best season to visit. The weather is fine cool and and clear. Other months are less recommended as scorching summer or Monsoon rain may make it difficult to travel and explore.

    Internet Connectivity

    BSNL or Cell one connectivity is available

    How to reach Badami ?

    The nearest airports to Badami in Karnataka are Hubli and Belgam. Hubli is connected to Banglore and Mumbai airports.

     From Hubli cabs are available to Badami[105km].

    From Belgam to Badami [150km]

    Badami is connected to other cities by bus.

    For international travelers

    Flight to Banglore and train to Badami [447km]-7 hours 51 minutes

    Flight to Pune airport[Mumbai] and then train to Badami[470km] 9 hours 28 min

    Flight to Hyderabad [Andrapradesh]airport and train to Badami.[420km] 9 hours 32 min

    References

    1.Evolution of Temple Architecture – Aihole-Badami- Pattadakalhttps://whc.unesco.org/en/tentativelists/5972

    2. Badami around the Tank:

    Western Chalukya Monuments

    http://www.art-and-archaeology.com/india/badami/baplan.html

    3. cave 4 Badami. http://www.art-and-archaeology.com/india/badami/cave403.html

    4. Chronology and Development of the Chāḷukya Cave Temples https://www.jstor.org/stable/4629258

    5. Badami cavetemples. https://en.wikipedia.org/wiki/Badami_cave_temples

    6. Upinder Singh (2008). A History of Ancient and Early Medieval India: From the Stone Age to the 12th Century

  •  Exercise & good sleep habits for brain health

    The cognitive decline or impairment in brain functions may happen prematurely or with advancing age. Exercise & good sleeping habits are crucial for brain health as a repairing mechanism.

    Cognitive impairment an overview

      Ageing is often associated with problems of memory and understanding or comprehension. We can call it scientifically as cognitive decline or mild cognitive impairment.

    The grades or intensity of cognitive decline vary from person to person depending on the impact of various genetic as well as environmental factors. It can happen at a younger age also prematurely.

    Mild to severe cognitive impairment is associated with various  brain diseases as well as stress in various forms. Apart from brain diseases and stress , cognitive impairment ilinked with several other factors such as sleep deprivation, metabolic errors or dysfunctions of the body stemming from faulty life style.

    This article by dr sanjana p souparnika emphasizes the risks associated with sleep deprivation and sedentary life style. The importance of atleast 6-8 hours of sleep has been elucidated with findings from research studies and advancement in medical neuroscience. Please have a glimpse into the cognitive functions of brain and the risks erratic sleep & faulty life style pose to your brain.

    What is cognition?

     Cognition means your understanding, comprehension and other mental abilities.  Cognitive function or cognition refers to higher-level functions of the brain such as acquiring knowledge, perception, attention, judgment, decision making, processing speed, executive function, cognitive flexibility, task switching, comprehension, response inhibition, and memory performance etc.

    Causes of cognitive impairment or decline in functions of brain

    The cognitive decline may happen prematurely or with advancing age. This cognitive impairment is a condition which can affect the independence and quality of life of a person.  In short, our brain functions are to be maintained in well condition for better quality of life ,as far as possible, by preventing factors causing the impairment.

        It is a fact that in this area of medical science still there is obscurity regarding the exact cause of cognitive decline apart from ageing.

    Alzheimer’s diseases is one of the most common causes of cognitive impairment and it is seen in people with positive family history and in those people also who had no genetic predisposition.

    The only proposed cause is free radical damage to brain. Free radicals are by products of metabolism in human body. It also reaches our body from outside through food and chemicals. Whatever the source of origin of free radicals they cause oxidative stress to brain. It is a form of brain cell injury and leave behind some deposits in brain which cause nerve cell damage.

    Apart from these various other factors causing cognitive impairment such as faulty life styles & erratic sleep.

    How does sleep deprivation affect cognitive brain functions?

    ·       Erratic sleep or sleep deprivation

     Sleep is a very important factor for memory and recall. Brain &nervous system research studies have shown that lack of sleep can impair memory &recall functions. Sleep deprivation may cause brain fatigue & it can elevate your stress levels.

    Sleep is very much essential to regenerate certain areas of brain and its proper functioning.

    1. Scientific studies point out that during the state of sleep, the cerebrospinal fluid removes the beta-amyloid metabolite in the brain. These fibrils are harmful to brain functions and they have been implicated in the disease pathology of Alzheimer’s disease. Also, sleep deprivation can negatively affect motor functions, cognitive performances and human behavioral patterns probably due to the excess accumulation of toxic metabolites like beta-amyloid fibrils due to sleep deprivation. The accumulation can lead to severe brain injury if the causes leading to it persists for a prolonged time.

     2. Each phase of the sleep cycle restores and rejuvenates the brain for optimal function.

    When sleep is deprived, the glymphatic system of brain does not get a chance to eliminate these toxins that accumulate, and negatively affects cognitive abilities, behavior, and judgment.

    3.  Lack of sleep also affects your linguistic abilities.

    Temporal lobe of brain is associated with language processing, so lack of sleep may cause slurred speech because the brain’s incapacity to process the neuronal signal at optimum levels during waking hours.

    4. Sleep can affect the neurotransmitter chemical levels in brain.

     Studies have shown that sleep [particularly NREM sleep]is important for turning off the norepinephrine, serotonin and histamine neurotransmitters, which is the time available for receptors to “rest” and regain sensitivity to be more effective at naturally produced levels again.

      Sleep deprivation impair optimum functioning of brain as the neurotransmitters, and neurons are unable to rest or regenerate.

    Studies have proven that lack of sleep affects long-term memory, working memory, attention, higher order executive function, and various decision making processes.

    ·       Physical inactivity & lack of exercise of sedentary life style

    Physical exercise has very crucial role in boosting brain functions. It improves focus, memory and concentration. Sedentary life style and lack of exercise can accelerate the pace of cognitive decline or impairment.

    How to improve the brain power?

    How to improve cognitive functions?

    • Physical exercise & training

    Exercise training can improve memory and cognition through the unique potential of human brain called “neuroplasticity”.

    Neuroplasticity is the term referring to the brain’s ability to change, reorganize, or grow neuronal networks. This can involve functional changes due to brain damage or structural changes due to learning.

    Regular  or consistent exercise is an effective solution for neuronal health and functional abilities.

    It is thought that exercise-induced memory improvement might be mediated through neurotrophic factors, and exerkines.

     Exerkines are defined as signaling molecules released in response to acute and/or chronic exercise, which exert their effects through various pathways. Many organs, cells and tissues release these factors, including skeletal muscle (myokines), the heart (cardiokines), liver (hepatokines), white adipose [fat]tissue (adipokines), brown adipose tissue (baptokines) and neurons (neurokines). Exerkines have potential roles in improving cardiovascular, metabolic, immune and neurological health.

    ·       Brain or mind exercises to improve cognition

    Brain exercises modify neuronal activity and help improvement in memory, cognitive functions or mental abilities.

    Please do practise the following things in your life to improve brain power:

    ·      New skill development

    ·       Learning a new language

    ·       Recall what you have read

    ·       Cooking

    ·       Visualization of words, things etc.

    ·       Eye- hand coordination activities such as playing tennis, chess etc.

    ·       Sports games

    ·       Meditation

    ·       Completing a jigsaw puzzle

    ·       Socializing

           Learning new and complex skills such as playing instruments, games

    ·       Solving math problems

    ·       Increasing vocabulary or word power

    ·       Listening to music

    In a nutshell, to boost your memory do physical exercise, practice brain exercise and ensure that you get adequate sleep.

    Erratic sleep may disrupt your memory and other brain functions even if you exercise  everyday. Therefore ensure that you sleep for at least 6-8 hours a day.

    • Good sleep habits

    Good sleep routine has to be developed by all.

    Ensure regular and fixed timing for sleep.

    Sleep for atleast 6-8 hours a day.

    Avoid excessive eating or being starved before sleeping

     Avoid bright light exposure of the eyes before sleep

    Create a good sleep environment. Reduce bright lights.

    Reduce your screen time with gadgets.

    Think positive

    All these are tips for better sleep. Follow it consistently for better brain power and cognitive ablities.

    Inculcate healthy living habits, good sleep hygiene in your children right from the formative years of development for better cognitive functions and brain health. It also helps to prevent neurodegenerative disorders such as Alzheimer’s disease and dementia in later years of life.

    To get a comprehensive information about healthy living follow the link below

    healthyliving

    written by dr sanjana p souparnika

    References

    1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/

    2.     https://pubmed.ncbi.nlm.nih.gov/16251949/

    3.    Underwood E. Neuroscience. Sleep: the brain’s housekeeper? Science. 2013;342:301. doi: 10.1126/science.342.6156.301.Googlescholar

    4.    https://pubmed.ncbi.nlm.nih.gov/12205198/

    5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6091269/

    6.    Neuropsychiatr Dis Treat 2007;3(5):553-67.Sleep deprivation: Impact on cognitive performance

    https://pubmed.ncbi.nlm.nih.gov/19300585

    7.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8829997/

    8.    National center for integrative and complementary medicine https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know

    9.    https://www.ncbi.nlm.nih.gov/books/NBK557811/#:~:text=It%20is%20defined%20as%20the,traumatic%20brain%20injury%20(TBI).

    10.           https://pubmed.ncbi.nlm.nih.gov/35304603/#:~:text=Exerkines%20are%20defined%20as%20signalling,paracrine%20and%2For%20autocrine%20pathways.

    11.           https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9775149/

    12.           https://www.ncbi.nlm.nih.gov/books/NBK83766/

  • Health benefits of Basil leaves

    Basil leaves have many health benefits including nutritional &medicinal . They are found to be useful in the treatment of fever, common cold , cough ,asthma & stress. It helps in purifying blood, reducing blood glucose and cholesterol level, helps in managing mouth ulcer and arthritis.

    How basil leaves help to improve your health?

    Do you know basil leaves benefit your health & wellness in a myriad ways? Basil leaves have culinary as well as medicinal uses. It is a good flavoring agent in various cuisines worldwide. The leaves and the essential oil distilled from the flowering plants are used as powerful flavoring agents. It is used for treating cough and also used in cosmetics. Basil leaves are also found to be helpful in boosting your memory.

     Basil leaves have numerous health benefits & they are useful in the treatment of fever, common cold & stress. It helps in purifying blood, reducing blood glucose, risk of heart attacks and cholesterol level, mouth ulcer and arthritis.

    Its nutritional & medicinal values are extensively researched of late by the scientific community and the studies points out that basil leaves are rich source of vitamin A, Vitamin C, calcium, phosphorus, beta carotene.  All these vitamins are extremely good antioxidants which help to prevent many serious diseases of vital organs. In addition these vitamin antioxidants function as anti-ageing factors to your skin enhancing its glow.

     The plant details – name, family &various species of basil

    Basil leaves are glossy and oval-shaped, with smooth or slightly toothed edges that typically cup slightly; the leaves are arranged oppositely along the square stems. In India it is called babui tulsi.

    It is known by various names in different geographical areas  including basilica (in French), basilikum or basilienkraut (in German), ba-silico (in Italian), rehan (in Arabic) . In the English language, it is known as basil, common basil or sweet basil.

    Basil is an aromatic herb of the mint family, with a pungent clovelike flavor.

    Basil (Ocimum basilicum) belongs to the mint family Lamiaceae and genus ocimum.

    Various species of basil are produced and used commercially including the small-leaf common basil, the larger leaf Italian basil, and the large lettuce-leaf basil.

    Thai basil (O. basilicum var. thyrsiflora) and the related holy basil (O. tenuiflorum) and lemon basil (O. ×citriodorum) are commonly used in foods of Asians.

    History of the plant-its origin & global usage

    Basil leaves have been mentioned in Greek mythology. In ancient Egypt, basil  has been used in combination with other essences and oils, during religious ceremonies and for mummification.

     These leaves were introduced in England in the sixteenth century. Basil leaves were widely used in medicine and for culinary and perfumery purposes all over the Europe, particularly in France during that time.

    Basil leaves oil – properties

    Their oil possesses various functions like antimicrobial activity, anticancer activity, and also anti-inflammatory activities [3]. This may protect you from microbes and cancers.

    There are various compounds present in the oil of basil leaves such as oxygenated monoterpenes, sesquiterpene hydrocarbons, and oxygenated sesquiterpenes. They also contain various components like linalool, camphor, and germacrene .

    What are the health benefits of basil leaves?

    • Basil leaves are very good Antioxidants

       Vitamin A, C and beta carotenes are effective antioxidants which fight against free radicals attacking the cells of your body. The free radical attack is detrimental to your health as it may cause various organ diseases and premature skin ageing.

     Ocimum basilicum (O. basilicum) species contains more than 20 bioactive compounds such as linalool, estragole, methyl eugenol, 1,8-cineole, etc.  Flavonoids, catechins, and triterpenes showed protective effect on oxidative stress induced by environmental factors. Oxidative stress  caused by free radicals is the main trigger for various serious diseases of human body. Basil leaves offers you antioxidant protection effectively.

    • Basil leaves have potential to prevent inflammations

    A2017 study shows that basil leaves essential oils have anti-inflammatory properties [4].

    • Boosts health of bones &muscles

      Calcium, phosphorus and magnesium in basil leaves help in strengthening your bones and muscles.

    •          Basil leaves helps to reduce your cholesterol levels in the body

    Basil leaves helps to reduce LDL cholesterol  and triglycerides.

    The underlying mechanisms of the effect found may be due to an increased stimulation of the lipolytic activity of plasma lipoprotein lipase and liver  enzyme lipase[6].

    •  Basil leaves  can improves your fasting blood sugar

    Animal study shows that basil leaves can lower blood glucose level[7].

    • Basil leaves help to manage lung diseases such as bronchitis,asthma etc.

     A study shows that O. basilicum basil leaves  are traditionally used in different cultures across the globe for the management of lung diseases and other organ disorders[5].

     The bioactive ingredients of O. basilicum have been described to prevent different viral infections.

     Three types of compounds including linalool, apigenin, and ursolic acid have been found to be protective against various types of human adenovirus complications in  people having bronchitis.

     Basil leaves compounds have bronchodilatory effects against chronic lung diseases such as asthma &bronchitis.

    Various studies showed the relaxant effects of O. basilicum and its main constituents including linalool and eugenol, and have showed bronchodilatory effects. However, further extensive studies are needed in this area to confirm the effects more convincingly.

    Foods that you can make with basil leaves

    You may include basil leaves in various types of salads. Further more, you may cook various veg and no veg recipes with basil leaves such as:

    Pesto shrimp

    Basil pasta

    Tomato basil soup

    Pesto salmon

    Basil tomato sauce

    References

    1.https://www.researchgate.net/publication/267031488_Basil_A_natural_source_of_antioxidants_and_neutraceuticals

    2.        https://www.britannica.com/plant/basil

    3.        https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/basil

    4.        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495712/

    5.         https://www.frontiersin.org/articles/10.3389/fphar.2021.805391/full

    6.        https://clinicalnutritionespen.com/article/S1751-4991(09)00041-9/fulltext

    7.        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6542390/

  • 7 ways to avoid procrastination & maximize your productivity

    The habit of procrastination or delaying your work by setting aside may be a big reason for your failure in achieving success. Procrastination is an impediment or hindrance on your way to progress in life. Say good bye to procrastination. But how? How to maximize your productivity & creative potential?

    • Improve your physical & mental health

    Your mind is under the control of your brain and your mood is a big factor. So healthy habits play a key role in developing a healthy mind. You can achieve that pinnacle of success by training and nourishing your brain’s health. In a nutshell eat healthy to improve your physical and mental health including more vegetables, fruits, legumes, nuts and seeds in your diet plan. Exercise regularly at least for 40 minutes.

    • Begin the action immediately to avoid procrastination

    The best way to overcome procrastination is to start taking action before your brain says NO with multiple lame excuses. Do not think about the perfect action plan or time to do something. Just begin. Only that’s enough to generate interest in your work. From that moment of overcoming procrastination you should begin the next step of action.

    • Prioritize the tasks

    You may have to make an action plan at this stage to go forward with it. Identify your work strategy & policies and then try to prioritize tasks on the basis of urgency &importance. Focus on very significant & urgent tasks with higher priority. Later move on to tasks that have been assigned with lower priorities.

    • Be clear about your targets

    Have great clarity about your goals. Always choose achievable less difficult goals first. Focus on small achievable goals first as fulfilling these can boost your confidence and may guide you to achieve more complex tasks.

    • Organize your work &time well

    Manage your time as per the priority of the work. Avoid distractions and include the habit of consistency into your life. Work consistently  sitting  everyday at a particular time , in a particular space. Your work space and time schedule will become part of your life gradually. Consistent action may definitely help you progress in life.

    • Cultivate growth mindset

    Adopt a positive growth mindset which can find challenges as learning opportunities. Embrace  hindrances with a positive mind .Never run away from them. Adversity may help you grow if you are ready to face it with adequate planning & strategies.

    • Celebrate your success

    Even your small successes can boost your motivation and may help you achieve your bigger tasks or goals eventually. It can tell you that you are on the right path and help you advance in that direction overtime. So celebrate your success every time with your team mates or supporters.

  • Tamil literature

      The Tamil literature encompasses a wide a collection of literary works that originated from a tradition spanning more than two thousand years in South India. It also portrays the history of Tamil Nadu, with its social, economic, political and cultural trends of various periods.

       Tamil is one of the oldest Dravidian languages of Indian subcontinent. The Tamil writing system evolved from the Brahmi script. The scriptures in Tamil are written mostly as religious texts of Sangam period and a few in post Sangam period. The contributors to the Tamil literature are mainly from Tmil speaking people of Tamil Nadu, Kerala, Eelam Tamils from Sri Lanka, as well as the Tamil diaspora.

    The Sangam literature

    The early Sangam literature, dated before 300 BCE, is one of the most renowned epic poetries of Tamil literature and contains anthologies of many Tamil poets depicting various aspects of life, including love, war, social values and religion.

    Scholars consider this Tamil tradition-based chronology as ahistorical as well as mythical.  The sangam period and literature originated in South India and lasted between the period 3rd century BCE to 3rd century CE. Most scholars suggest the historical Sangam literature era, also called the Sangam period, spanned from c. 300 BCE to 300 CE, while others variously place this early classical Tamil literature period a bit later  before 300 CE.

    According to Kamil Zvelebil, a Tamil literature and history scholar, the most acceptable range for the Sangam literature is 100 BCE to 250 CE, based on the linguistic and text references. Tamil tradition holds the earliest Sangam poetry to be older than twelve millennia. Modern linguistic scholarship places the poems between the first century B.C.E. and the third century C.E. The age of Sangam is established through the correlation between the evidence on foreign trade found in the poems and the writings by ancient Greek and Romans such as Periplus.

       The sangam literature is historically known as ‘the poetry of the noble ones’.

    It is believed that Sangam literature originated in three chankams, or literary academies, in Madurai, India, from the 1st to the 4th century BCE. The Tamil tradition and legends link it to three legendary literary gatherings around Madurai and Kapaṭapuram and the first lasted over 4,440 years, the second over 3,700 years, and the third over 1,850 years.

    The Sangam age is considered by the Tamil people as the golden era of the Tamil language. During this period, the Tamil country was ruled by the Cheras, Pandyas, and the Cholas.

    Many of the original literature works of Sangam period is lost. The available literature from this period has been broadly divided in antiquity into three categories based roughly on chronology. These are: The Major Eighteen Anthology Series comprising the Ettuthokai (Eight Anthologies) and the Pattupattu (Ten Idylls) and the Five Great Epics. Tolkaappiyam, a commentary on grammar, phonetics, rhetoric, and poetics, is dated from this period.

    These were composed in three successive poetic assemblies (Sangam) that were held in ancient times on a now vanished continent far to the south of India. It is believed that a significant amount of literature could have preceded Tolkappiyam, as grammar books are usually written after a literature has existed for a long period.

    The poems of Sangam literature mostly are discussing two main topics: those of the first five collections are on love (akam), and those of the next two are on heroism (puram), including the praise of kings and their deeds. Paripatal, the eighth collection, contains poems of both types.

    Post Sangam period works of Tamil literature

    Later, at the end of Sangam period many great tamil epics were written including Cilappathikaram,Manimeghalai ,Civaka cintamani ,Valayapathi and Kundalakesi.

    Manimegalai and Kundalakesi are Buddhist religious works. Civaka cintamani and Valayapathi are Tamil Jain works. Cilappathikaram does not implicate any religious views and it is written in monologue style of Sangam literature.

    The ‘Tirukkuraḷ ‘written during this period is a collection of aphorisms depicts topics such as love, kingship, and ethics. It is a work that has had great influence on Tamil culture  and life. It is usually attributed to the poet Tiruvalluvar , who is thought to have lived  in the 6th century, though some scholars assign an earlier date (1st century bc).

    The Tirukkural consists of 133 sections of 10 couplets each are divided into three books: aram (virtue), porul (government and society), and kamam (love). The first section opens with praise of God, rain, renunciation, and a life of virtue. It then presents a world-affirming vision, the wisdom of human sympathy that expands from one’s family and friends to one’s clan, village, and country. The porul section projects a vision of an ideal state and relates good citizenship to virtuous private life. The kamam section addresses both “secret love” and married love; the section on married love is written as a dialogue between husband and wife.

    From the 6th to 12th century CE, the Tamil devotional poems written by Alvars (sages of Vaishnavism) and Nayanmars (sages of Shaivism) and, heralded the onset of  great Bhakti movement which later spread to the whole Indian subcontinent.

    In the post Sangam period the early epics and moral literature, authored by Vaishnavite, Shaivite, Ajivika; probably written by Jain and Buddhist authors and poets lasting up to the 5th century CE. Original scriptures of Ajivika seems to be lost .The Ajivika school of philosophy is known for its doctrine of fate or Niyati.That is the followers believed that every happenings of past,present and future are preordained and a function of cosmic principles. This philosophy was prominent in Mauryan empire of Bindusara in the 4th century. It reached Tamil speaking areas in 14th century CE.

    During the medieval era some of the grandest of Tamil literary classics like Kambaramayanam and Periya Puranam were authored and many poets were patronized by the imperial Chola and Pandya empires.

     The later medieval period saw many assorted minor literary works and also contributions by a few Muslim and European authors.

    References

    1. https://en.wikipedia.org/wiki/Sangam_literature
    2. https://www.britannica.com/art/Sangam-literature
    3. https://www.britannica.com/topic/Tamil-language
    4. https://www.newworldencyclopedia.org/entry/Tamil_literature
    5. https://www.britannica.com/topic/Tirukkural