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Walnuts help to prevent Alzheimer’s disease & other cognitive impairment from brain cell damage.
Dr.Sanjana p Souparnika
Daily consumption of walnuts may reduce the risk or slow the progression of age-related cognitive decline, mild cognitive impairment and Alzheimer’s disease
Are you concerned about your cognitive abilities declining with the ageing process? 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.
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 declining memory and difficulties of comprehension. Of late it is discussed with enhanced significance by the global population 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 cause cognitive impairment or decline.
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 and it was researched meticulously across the globe. It has been confirmed that Cognitive impairment occurs as a result of free radical attack on brain cells.
How is Alzheimer’s disease linked 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 various types of chemicals which either reach human body from outside through numerous sources or they are generated as byproducts of metabolism of the body. Free radicals cause oxidative stress to body cells. Nerve cells or neurons are not exempted from this damage, instead, they suffer 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 may get the advantage of 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 corroborate 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.
These seeds 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 contain alpha-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 components 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 was reported to be associated with better 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 potential mechanisms by which dietary consumption of walnuts may reduce the risk or slow the progression of age-related cognitive decline, mild cognitive impairment and Alzheimer’s disease include:
- Walnuts Inhibit Aβ Fibrillization and Solubilize Aβ Fibrils which are important diseases causing deposits of nerve cells in Alzheimer’s disease.
- 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.
Parkinsons disease also is a nervous system disease associated with cognitive impairment. 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.
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
Recommended For You
Nuts &seeds
Nuts are nutrient dense foods, made up of unsaturated fat Omega fatty acids which play significant role in brain ,heart and hair health.
walnut is the edible seed of any tree of the genus Juglans (family Juglandaceae), particularly the Persian or English walnut, Juglans regia. They are accessory fruit because the outer covering of the fruit is technically an involucre and thus not morphologically part of the carpel; this means it cannot be a drupe but is instead a drupe-like nut.
After full ripening, the shell is discarded, and the kernel is eaten.
Walnuts
Walnuts are a great immunity boosting foods as well as cardiovascular and neuronal health protecting nuts.Include them in your diet to stay
English walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber
January 22, 2025
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
January 13, 2025
The Philosopher of love
He had left the shore of love on some day with a wounded soul
Vanished into oblivion the days & nights
The amnesic sleep of memories
Perhaps a quest in vain of peace and harmony within
Where turbulence &turmoil ruled the roost.
Wandered for decades in the vale of woes
Withered dusk and dawn in years as autumn foliage.
With the rising sun he would mend his heart,
Broken into pieces in the hands of time,
In vain, to erase the scars of healing.
Walk with the dusky sun the endless avenues of self-realization
Seeking an inn of serenity or retreat
But a momentary recluse of a hermit perhaps.
The flocks of birds flew hastily over the dusky sky
In search of nests over the trees
The wanderer stood a while, gazing at the nest
Chirping of the tiny birds inside
At once, his soul cognized the serenity
Searched in vain for years
The joy of togetherness and harmony
The exhilarating expression of love in camaraderie.
The invisible string that connects mankind
The moment of self-realization
Someone whispered at the core of mind
The feet moved towards that shore of love
The shore of real harmony and peace
The philosopher of love reborn ,now forever
Leaving behind the inns of imaginary serenity
into the obscurity of intentional oblivions forever…
copy right – dr sanjana p souparnika
image courtesy- freepik.com
January 13, 2025
The vagabond
In quest of the serene golden rays of dawn,
In search of silent beauty of lush green valleys
O’er there on barren rocks of this land of temples
wandered like a lonely bird, lost his way
In the melting glaciers of the mountain peaks.
Glowing silvery threads amid dense pines & junipers,
In the rivers of unfathomable depth,
Perhaps, less deep than his sorrows
wandered like a lonely bird that lost his way.
The vagabond of Indus traversed miles and miles
With wavering feet &eyes.
The burning soul with dithering footsteps
Stood long on those barren rocks
Glancing at the far away monasteries & mysterious valleys.
Silence & sunshine embraced him
sober moments lingered between them
Shattering the depth of silence asif a bubble.
The soul & the freezing wind of the dusky dawn had a palaver,
The breezy, frosty wind of mountain gllaciers
Visiting the frozen consciousness
somewhere from the valleys of melting snow
An uninvited pal in the silence of his solitude.
The wind of snow whispered to his new pal with gloomy eyes
Why seeking solace in the first rays of sun in this far land
Unaware of the land of your genesis
Unheard of those calls for decades,
The land of fathomless love,
where angels uttering chants of prayer for your good life.
Where florets & fragrance of memories sleeping mystically,
since the day you vanished in the whirlpool of life.
Everything heydays of your yesteryears left behind awaiting long,&long
The landmarks of an era still breathing in the vestiges awaiting your return.
Leave the hinterland of despair
Cast off days of gloom and shades of melancholy
Let off sorrows to be buried in the withered sands
To be drained off into the trajectories of mountain streams
Oh, Vagabond, return to your land
where angels enkindle hope of mirth & joy for a new daybreak
The Guardian Angels of this world with chants of prayers;
Return to your land of genesis again.
Take a rebirth from this soil of your footprints awaiting you there.
Enjoy the breeze of Spring &Autumn of these mountain ghats.
And winter of the land with no foliage left over to bid farewell to the rising sun.
To find yourself in the lap of serenity
leaving the hinterland of despair away, far away.
copy right -Dr. Sanjana p souparnika
image courtesy -freepik.com
January 13, 2025
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.
January 9, 2025
The shell of tranquility
Stands alone in the arid deserts of scorching sun,
And sustained alone in the abyss of deep blue ocean,
within the shell of tranquility,
In the chaos conquering the will,
In the challenges contracting the footsteps,
In the deluge of despondent days.
None can trespass the shell
No annoying calls or invitations,
No humiliations.
No love letters,
But peace and harmony with self
Enlivened here, sustained here .
The shell of tranquility
Sustains the serenity forever,
as a fortress with sentries
Invisible to the sight of the bustling world
But to the insight!
The indomitable will
Strengthening the ramparts of the fort
for decades fallen with the autumn foliage
In the nights frozen & days wilted.
The days and nights in long years
Swirled inside like a snail,
The sunshine and moonlight knocked often at the rooftop
Adoring the princess of tranquility within the shell.
In the dusky twilights of miseries
Universe sent a breezy wind of Autumn night
To enliven her leisure
Kind enough to grace her virtues
within the shell of tranquility.
copyright dr sanjana p souparnika
image courtesy freepik
January 6, 2025
THE FEATHERS OF LOVE
Sobbing of the endless sky,
On hazy grey avenues,
As the clouds of Aashaada(rainy month) ,
Stand gloomy without any down pour as your love.
With the chirping birds nesting in your solitude,
I too shed feathers of love sometimes,
Breaking the silence of your tranquillity.
Perchance, I am that incomplete poem,
Have been writing since many decades,
In the drizzles poured &pattered the bygone years….
Or the portraits drawn by the wet clouds of hazy sky,
On the wavy water lines, on my half-closed windows….
The rainy clouds & downpours visited again and again
in the minds of mankind since time immemorial,
For years strolled past, spanning over the seasons.
With no beginning or ending in the time scale ever,
With no disparities of time and space.
Behold, the ethereal clouds
Standing on my boundless sky,
With no downpour yet.
My holy, fiery blazing clouds of sky,
And my wondrous eyes
Amazed at them forever!
Let me stand at this lonesome corner of sky for a while,
Listening the rhythm of drizzle,
Merging my soul into the abyss of oblivion.
Sinking into the dreams of forest green moonlights,
Somewhere fireflies glittered
Knowing their lights are ephemeral
Unlike the milky moonlight.
Yet, glowing and gleaming since time immemorial
Enchanting the world,
Delighting the souls.
Fireflies of forest greens
imparts the dismayed souls
the great lesson of living the moment
Enlightening the world till the breath bid adieu
shedding the feathers of love forever!
Copyright Dr. Sanjana p . Souparnika
January 3, 2025
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
January 1, 2025
The angel of the forest
In the veil of misty dawn,
In the Verdant green meadows,
In the forest greens of firefly nights,
In the freezing chills of mountain peaks,
Amongst the seven vibrant colours of Rainbow mirage,
Amongst the barren rocks and sands of timberland,
Everywhere I saw your foot prints, the decades left behind
Indelible they are to the history of the land as to me!
I wandered in a pensive mood, in the valley of infinity
Thoughts flowing fast
As the burbling mountain freshet,
Drenching my feet,
The pristine water of forest streams,
Panacea to the frozen souls!
I stood amazed at this ageless shore of love,
As if caught up in the warp of time.
The winds of time passed beside me
resonating the phrasings,
Echoes of those mesmerizing words of yours,
Down the valleys again and again
articulated for the angel of earth .
“Time stands still in the darkness of foliage stretched far
In the dense forest land,
As the dense hair of angel”.
Whilst, the melting glaciers of the mountain peaks
Embraced your feet too as mine in the bygone years
As you sang across the valleys &streams.
Angel of the earth listening to the
celestial music of yours
In the lonely dense forest over the years passed by,
In the forest greens of firefly nights,
Howbeit, decades cascaded
Since you have left the shores.
December 26, 2024
METAMORPHOSIS
I stand amazed in the woody forest
Where eons passed by me,
Decades cascaded,
Centuries spoke to me silently,
In the same woody shades.
Yet I, the Time wonder at
The metamorphosis of seasons,
The metaphor to the transitions.
Among the grey clouds I could hear
Thunders of the irate sky
and the down pour as
Blessings to mother Earth.
The emerging greens,
From the ashes of a scorching summer,
That parched my souls too;
If I have a soul!!!
I am the Time,
Witness to the metamorphosis of life.
Suddenly my glance fell on the foliage of autumn
That touched Earth as to pay its last homage;
The bare trunks filled some dismay.
“The metamorphosis of seasons” again
I whispered to myself,
In the misty valleys.
A farewell bid to verdant green
And dipping into vibrant yellow,
Again, to the crimson red.
I dithered in the beauty of Spring yellows and crimson red.
My thoughts stood breathless on my way;
But I had to move on.
The rainy skies and forests,
Invoked the zest of a new beginning,
I, the time was wondering !
Millions of seasons touched my frame of time;
Yet I stand in the moving wheel,
In the vicious cycle of nature,
Where everything is in transit as
Metamorphosis of seasons on this Earth.
A poetry from Dr.Sanjana’s book Reflections an anthology of poems [ my author name for the book – Sanjana vb]
image courtesy – freepik
December 25, 2024