Tag: dr sanjana p souparnika

Hampi- UNESCO World heritage site
Group of Monuments at Hampi, is a UNESCO World Heritage Site located in the town of Hampi in Vijayanagara district, east-central Karnataka, India. Hampi is one of the most sought-after heritage tourism destinations in India, renowned for its architectural and archeological significance.
A glimpse into the lost glory of Hampi
Hampi   group of monuments include Hindu, Buddhist and Jainist temples depicting a mélange of tradition and culture. This ancient heritage city was the capital of the Vijayanagara Empire which ruled this part of Karnataka from 1336 to 1565.Later it faded into oblivion with Muslim invasion of the empire.
This ancient city of glorified Vijayanagra empire remained in total neglect until the mid-19th century, when Alexander Greenlaw visited here and photographed the site in 1856. However, these photographs remained hidden from public domain for decades in the United Kingdom, till it published in 1982. Greenlow had created an archive of 60 calotype photographs of temples and royal structures of that period which unravel the great historical and cultural significance and the most invaluable source of evidence of the mid-19th-century Hampi.
Location
The present day Hampi is a small modern town with the city of Hosapete only13 kilometres (8.1 miles) away from it , in Karnataka state, India. It is situated on the banks of the Tungabhadra River in the eastern part of central Karnataka.
It is situated 140 kilometres southeast of the world famous Badami and Aihole archaeological sites of Karnataka.
The ruins of a sleeping empire -Vijayanagara
Hampi with its innumerable relics and artefacts unfolds the story of dynasties ruled over this region for centuries. Hampi was the capital of the Vijayanagara Empire which ruled this part of Karnataka from 1336 to 1565. Later Vijayanagara Empire was vanguished by a coalition of Muslim sultanates in 1565, and post that Hampi faded into oblivion for several decades.
   This ancient heritage town with its majestic relics are spread over 4,100 hectares. UNESCO has described this heritage town as an “austere, grandiose site” of more than 1,600 surviving remains of the last great Hindu kingdom in South India.
Hampi group of monuments includes forts, riverside features, royal and sacred complexes, temples, shrines, pillared halls, mandapas, memorial structures, water structures etc.
Hampi- the centre of overseas trade:
Hampi was a major centre of trade at the time of Vijayanagar Empire, attracting traders from Persia and Portugal mostly. Foreign traders found it as a safe haeven to trade and become immensely wealthy. During 1500 CE Hampi was the world’s second-largest medieval-era city after Beijing. It was one of the wealthiest cities of Indian subcontinent which fascinated many 16th-century traders from across the Deccan area, Persia and the Portuguese colony of Goa.
Hampi – the cradle of arts and infrastructure development
The Vijayanagara rulers fostered developments and they were also lovers of various art forms. The dynasty focused on developing roads, waterworks, agriculture, religious buildings and public infrastructure. According to the accounts of UNESCO, Vijayanagara empire had many forts, riverside features, royal and sacred complexes, temples, shrines, pillared halls, mandapas (halls for people to sit), memorial structures, gateways, check posts, stables, water structures, and more . Being a mighty empire Vijayanagara maintained a strong military and fought many wars with sultanates to its north and east.
The centuries old city was multi-religious and multi-ethnic; Still the ruins and vestiges show Hindu and Jain monuments next to each other.
The buildings predominantly followed South Indian Hindu arts and architecture dating to the Aihole-Pattadakal styles, but the Hampi builders also used elements of Indian architecture in the Lotus Mahal, the public bath and the elephant stables.
The monuments at this site probably might have been built in colours rather than the sandstone tint visible in the current era.
global sinificance of Hampi through texts& scripts
The V ijayanagra empire has been mentioned in many foreign texts and documents and it adds to the global significance of Hampi.
Robert Sewell published his scholarly treatise A Forgotten Empire in 1900, which brought into light the ancient glory of this empire of Vijayanagra dynasty.
   Alexander Rea, an officer of the Archaeological Survey department of the Madras Presidency within British India, published his survey of the site in 1885.
The growing interest led Rea and his successor Longhurst to clear and repair the Hampi group of monuments.
According to the Hoysala-period inscriptions Hampi was known by alternate names such as Virupakshapattana, Vijaya Virupakshapura in honour of the old Virupaksha (Shiva) temple there.
The site is significant historically and archaeologically, for the Vijayanagara period and the previous period of sleeping history. The Archaeological Survey of India continues to conduct excavations in the area to unravel the mysterious past of this wonderful town.
Sacred links of myth surrounding the name’ Hampi‘
According to Sthala Purana, Parvati (Pampa) pursued her ascetic, yogini lifestyle on Hemakuta Hill, now a part of Hampi, to win and bring ascetic Shiva back into householder life. Shiva is also called Pampapati as the husband of pampa or goddess Parvati. The river near the Hemakuta Hill came to be known as Pampa river. As in many other parts of Indiian subcontinent here also the sacred linking of geographical regions is evident. The Sanskrit word Pampa morphed into the Kannada word Hampa and the place Parvati pursued Shiva came to be known as Hampe or Hampi.
Rising up of Vijayanagara empire from the ashes of pampapura
The heritage town has several less known historical and mythological stories connected to the entire subcontinent. The excavations in Hampi connects it with Maurya empire .Emperor Ashoka , the great Mauryan ruler is closely linked with Hampi according to Rock Edicts in Nittur and Udegola [ in Bellary district ]269-232 BCE. The rock engravings suggest that this region was part of the Maurya Empire during the 3rd century BCE. A Brahmi inscription and a terracotta seal dating to about the 2nd century CE also have been found during site excavations to corroborate the facts.
The town Hampi is mentioned in Badami Chalukya’s inscriptions as Pampapura, dating from between the 6th and 8th centuries. By the 10th century, pamapapura had become a centre of religious and educational activities under the reign of Chalukya empire. Kalyana Chalukyas ruled this area and the inscriptions of the century state that the kings made land grants to the Virupaksha temple.
Several inscriptions from the 11th to 13th centuries are about the Hampi site, with a mention of gifts to goddess Hampa-devi. Between the 12th and 14th centuries, Hindu kings of theHoysala Empire of South India built temples to Durga, Hampadevi and Shiva, according to an inscription dated about 1,199 CE. Hampi became the second royal residence; one of the Hoysala kings was known as Hampeya-Odeya or “lord of Hampi”.The Hoysala Empire and its capital Dvarasamudra in southern Karnataka was plundered and destroyed in the early 14th century by the armies of Alauddin Khalji.
The Kampili kingdom in north-central Karnataka followed the collapse of Hoysala Empire. The Kampili kingdom ended after an invasion by the Muslim armies of Muhammad bin Tughlaq. In 14^th century Muslim rulers of the Delhi Sultanate, Alauddin Khalji and Muhammad bin Tughlaq, invaded and plundered South India.
In 1326 CE the army of Muhammad bin Tughlaq destroyed the kingdom mercilessly.The Hindu women of Kampili committed jauhar (ritual mass suicide) when the Kampili soldiers faced defeat by Tughlaq’s army.
In 1336 CE, the Vijayanagara Empire arose from the ruins of the Kampili kingdom. It grew into one of the famed Hindu empires of South India that ruled for over 200 years.The Vijayanagara Empire built its capital around Hampi, calling it Vijayanagara.
Historians suggests that Harihara I and Bukka I, the founders of the empire, were commanders in the army of the Hoysala Empire stationed in the Tungabhadra region to ward off Muslim invasions from the Northern India. Another story proposed is that these people were Telugu people, who took control of the northern parts of the Hoysala Empire during its decline. As per texts such as Vidyaranya Kalajana, Vidyaranya Vritanta, Rajakalanirnaya, Pitamahasamhita, Sivatatvaratnakara, they were treasury officers of Pratap Rudra, the King of Kakatiya Kingdom.
The origin of Viaya nagara empire stems from the story of invasion by Muhammad Bin Tughlaq who came looking for Baha-Ud-Din Gurshasp (who was taking refuge in the court of Pratap Rudra). In that battle Pratap Rudra was overthrown and Kakatiya was vanguished. It was during this period of time the two brothers Harihara I and Bukka I, with a small army came to the present site of Vijayanagara, Hampi.It was a crucial moment in history when Vidyaranya, the 12th Jagadguru of Sringeri took them under his protection and established them on the throne and the city was called Vidyanagara in A.D. 1336.Later from here vijayanagra emerged as a far-flung empire.
Decline of vijayanagara empire
In 1565, at the Battle of Talikota, a coalition of Muslim sultanates attacked the Vijayanagara Empire. They captured and beheaded the king Aliya Rama Raya, followed by a massive destruction of the infrastructure fabric of Hampi and the metropolitan Vijayanagara. The city was pillaged, plundered and burnt for six months after the war, then abandoned as ruins, which are now called the Group of Monuments at Hampi. Perhaps the burnt dilapidated Hampi is yet another example for the inglorious and ignominious religious fanaticism of Muslim rulers who destroyed Indian cultural history into ashes.
Majestic monuments of Hampi
Most of the monuments of Hampi were built between 1336 and 1570 CE during the reign of Vijayanagara empire. The site has about 1,600 monuments and covers 41.5 square kilometres .
The Hampi site has been studied by hisorians in three broad zones such as :
- sacred centre
- urban core or the royal centre
- metropolitan Vijayanagara.
The sacred centre, alongside the river, contains the oldest temples with a history of pilgrimage and monuments pre-dating the Vijayanagara empire.
The urban core and royal centre have over sixty ruined temples beyond those in the sacred centre, but the temples in the urban core are all dated to the Vijayanagara empire. The urban core also includes public utility infrastructure such as roads, an aqueduct, water tanks, mandapa, gateways and markets, monasteries. This distinction has been assisted by some seventy-seven stone inscriptions.
Most of the monuments of Hampi are depicting Hindu temple architecture and the public infrastructure such as tanks and markets include reliefs and artwork depicting Hindu deities and themes from Hindu texts.
There are also six Jain temples and monuments and a Muslim mosque and tomb in Hampi.
The architectural style of monuments of Hampi is Dravidian, rooted in Hindu arts and architecture of [the second half of the 1st millennium] the Deccan region. It also included elements of the arts that developed during the Hoysala rule of the empire between the 11th and 14th century such as in the pillars of Ramachandra temple and ceilings of some of the Virupaksha temple complex.
Major temple monuments of Hampi
- Virupaksha temple complex
The Virupaksha temple is the oldest Hindu shrine, the main destination for pilgrims and tourists. It includes parts of the Shiva, Pampa and Durga temples existed in the 11th-century; it was extended during the Vijayanagara era. The temple is a collection of smaller temples.
According to local tradition, the Virupaksha is the only Hindu temple that continued to be a gathering place of Hindus and visited by pilgrims after the destruction of Hampi in 1565. The temple attracts large crowd during the annual festivals, with a chariot procession to mark the marriage of Virupaksha and Pampa [ Shiva &Parvati] is held in spring, as is the solemn festival of Maha Shivaratri.
- Krishna temple
This temple is also called Balakrishna temple, situated on the other side of Hemakuta hill, is about 1 kilometre south of Virupaksha temple. It is dated back to 1515 CE.
The temple faces to the east; it has a gateway with reliefs of all ten avatars of Vishnu starting with Matsya at the bottom. Inside the ruined temple for Krishna ruined shrines for goddesses are also found.
South of the Krishna temple’s exterior are two adjacent shrines, one containing the largest monolithic Shiva Linga and the other with the largest monolithic Yoga-Narasimha avatar of Vishnu in Hampi.
- Achyutaraya temple
The Achyutaraya temple, also called the Tiruvengalanatha temple, is about 1 kilometre east of Virupaksha temple and close to Tungabhadra River. It is referred to be in Achyutapura in inscriptions and is dated to 1534 CE. It is one of the four largest complexes in Hampi.
- Vitthala temple
It is over 3 kilometres (1.9 miles) north-east of the Virupaksha temple near the banks of the Tungabhadra River. It is an artistically sophisticated Hindu temple in Hampi, and is part of the sacred centre of Vijayanagara.
- Hemakuta hill temples & inscriptions
The Hemakuta hill lies between the Virupaksha temple complex to the north and the Krishna temple to the south. It has monuments that are preserved examples of pre-Vijayanagara and early-Vijayanagara temples and constructions.
The site has several important inscriptions. The hill has more than thirty small-to-moderate-sized temples, together with water cisterns, gateways, and secular pavilions.
- The Hazara Rama temple
This temple is also referred to as the Ramachandra temple in inscriptions, occupied the western part of the urban core in the royal centre section of Hampi. This temple was dedicated to Rama of the Ramayana.The inner walls of the temple has friezes containing extensive narration of the Hindu epic Ramayana
- Kodandarama temple and riverside monuments
The Kodandarama temple complex lies near the Tungabhadra River, and is north of Achyutaraya temple. The temple overlooks Chakratirtha, where the Tungabhadra turns northwards towards the Himalayas. The river banks has a Vijayanagara-era ghat and mandapa facilities for bathing. There is a dipa stambha (lighting pillar) in front of the temple under a Pipal tree, and inside the temple there is a sanctum dedicated to Rama, Sita, Lakshmana and Hanuman.
- Pattabhirama temple complex
This temple complex is in the southern suburban centre outside the sacred centre and the urban core, about 500 metres from the ASI Hampi museum. It seems to be built in the early 16th century and dedicated to Rama of Ramayana[ Incarnation of Lord Vishnu].It was at the nucleus of economic and cultural activity of this suburb, now located north-east of Kamalapura. The complex, also known as Varadevi Ammana Pattana.
- Mahanavami platform
This monument, is within a 7.5-hectare (19-acre) enclosure at one of the highest points inside the royal centre (urban core). It is mentioned in the memoirs of foreigners who visited Vijayanagara and is referred as “House of Victory”.
The largest monument in this complex has three ascending square stages leading to a large, square platform that likely had a wooden mandapa above it. This was burnt down during the destruction of Hampi.
It has reliefs—possibly a catalogue of 14th-century royal activities—and lines of marching animals including elephants, horses and camels.
Reliefs on the south side show musicians and dancers, including female stick-dancers. The third level reliefs show a battle procession, couples and scenes of common citizens celebrating Holi (Vasantotsava) by throwing water at each other.
- The Square Water Pavilion, also called the Queen’s Bath, is in the south-east of the royal centre. It has a pavilion, a water basin and a method of moving fresh water to it and taking away wash water and overflows. The basin is enclosed within an ornate, pillared, vaulted bay. The building’s interior arches show influence from Indo-Islamic architecture, reflecting an era in which Hindu and Muslim arts influenced each other in India
The Hampi monuments include aqueducts to carry water to tanks and other parts of the city, as well as drains and channels to remove water overflow.
Several major temples in Hampi have an embedded kitchen and 100-or-more-pillared feeding halls.
Hampi also had a dedicated public Bhojana shala (house of food) where numerous thali (dish) were carved in series in a rock on both sides of a water channel.
- Lotus mahal
The Lotus Mahal is a two-storeyed pavilion in the royal centre. The Lotus Mahal combines a symmetrical, square, Hindu mandala design with lobed arches, vaults, and domes of the Indo-Islamic style. Its basement and pyramidal towers are based on Hindu temple architecture.
Like almost all of the structures in Hampi’s royal centre, this monument has no inscriptions nor epigraphs mentioning its origin.
The Lotus Mahal and other structures in the Hampi urban core, however, were not built with Muslim patronage.
These buildings reflect the assimilative approach of the Vijayanagara Hindu rulers. Lotus Mahal looks like a syncretic, congested space and its purpose is unclear. Speculations include it being a council hall.
Hindu temple vestiges in Hampi
The Hampi site has more than 1,600 surviving ruins mostly of Hindu temples spread over a wide area.
Significant monuments include a temple near the octagonal bath for Saraswati, a Hindu goddess of knowledge and music.
temple in the suburbs for Ananthasayana Vishnu.
an Uddana Virbhadra temple for Shiva and Vishnu
a shrine for Kali, the fierce form of Durga unusually shown holding a ball of rice and a ladle (Annapurna).
an underground temple in the royal centre; a Sugriva cave temple.
the Matanga hill monuments; the Purandaradasa temple dedicated to the scholar-musician famed for the Carnatic music tradition.
the Chandrashekhara temple for Shiva near the Queen’s bath monument
the Malyavanta hill dedicated to Rama-Sita-Lakshmana and Shiva. The Malyavanta hill features several shrines including the Raghunatha temple and a row of Shiva lingas carved in stone.
Jain monuments at Hampi
Reliefs of Jain temples at Hampi include Hemkut Jain temples, Ratnantraykut, Parsvanath Charan and Ganagitti Jain temples. Most of the idols are now missing from these temples, which were built in the 14th century.
Ganagitti temple complex
Hampi monuments attract millions of tourists every year to Karnataka from various parts of the globe. The monuments tell the story of many dynasties and the multi ethnic societies lived in this land. It stands as an integral part of the history of Indian subcontinent which tells numerous tales of conquests, expansion and widening of frontiers by various Northern dynasties and invasion by foreign Muslim rulers.
The Indo-Islamic style is visible in a few monuments, such as the Queen’s bath and Elephant stables. UNESCO has commented that it reflects a highly evolved multi-religious and multi-ethnic society.
The Ganigitti Jain temple is near Bhima’s gate in the south-east of the urban core section of Hampi. In front of it is a monolithic lamp pillar. The temple faced north; it is dated to 1385 CE, during the rule of Hindu king Harihara II, based on an inscription in the temple. It is dedicated to Tirthankara Kunthunatha and has plain walls, a pillared mandapa and a square sanctum from which the Jina’s statue is missing.
A cluster of Jain 150 meters east of the elephant stables. One north-facing temple is dedicated to Parshvanatha Tirthankara. It was built by King Devaraya II and dates to 1426 CE, per an inscription in the temple. In front of the temple are two ruined temples
Muslim monument at Hampi
The Hampi site includes a Muslim quarter with Islamic tombs, two mosques and a cemetery. These are neither in the sacred centre nor in the royal centre of the Hampi site.
There is a Muslim monument in the south-east of the urban core on the road from Kamalapura to Anegondi, before Turuttu canal in the irrigated valley. This monument was first built in 1439 by Ahmad Khan, a Muslim officer in the army of Hindu king Devaraya II. The monuments include a mosque, an octagonal well, and a tomb. The mosque lacks a dome and is a pillared pavilion, while the tomb has a dome and arches.
How to reach Hampi ?
The nearest airport to Hampi, Bellary is 60 km away from Hampi.
Hubli Airport is another Airport which is 143 km away from Hampi.
Also, JSW Vidyanagar Airport in Toranagallu is located approximately 40 kms from Hampi.
However, if you are a foreigner visiting the places you need to step down at Bengaluru Airport to get Visa on Arrival. You can book domestic flight tickets from Bengaluru to Bellary or Hubli to reach Hampi without any delay.
By road :
To reach Hampi you can choose buses or cabs.
Bangalore to Hampi 343 km 6 hours 2 mins
Many buses are available to Hosapete town, Hospet has great road connectivity from Bangalore[ state- Karnataka] and Mumbai,Pune&Kolhapur[ state-Maharashtra].
By train:
People from other states of India may reach Hampi by booking tickets to Hosapete Junction (Hospet) railway station (railway station code: HPT).
Hampi is 13km from the railway station.
written by dr sanjana p souparnika
References
February 19, 2025
Microbes to detoxify our atmosphere & reduce global warming
Microbes play a vital role in reducing air pollution and global warming. Let us have a glimpse at the role of microbes in carbon sequestration and in climate change.
Microbes are microscopic living things found in water, soil, the air and our bodies. Microbes are also referred to as microorganisms and some of them are disease causing agents while others are helpful to the body as well as the environment. The microbes include bacteria, viruses and fungi and they are part of our life and environment.
It is a well-known fact that human body contains numerous microbes and every microorganism is not harmful to us. For example, human intestine contains probiotic bacteriae and vitamin K synthesizing bacteriae which helps to maintain the gut health. Similarly, our environment also incorporates microbes as a part of our ecosystem and which helps to maintain ecological balance.
Melbourne researchers have discovered that microbes of our environment consume huge amounts of atmospheric carbon monoxide (CO) and helps in detoxification process. CO is a green house gas which leads to global warming phenomenon due to their increased heat trapping potential.
The Monash University-led Study, published in Nature Chemical Biology, shows that at an atomic level how microbes consume carbon monoxide present in the atmosphere. The microbes use a special enzyme, called the CO dehydrogenase in this detoxification process. These microbes consume CO for their own survival, but it helps to clear carbon monoxide, the toxic gas that gets trapped on Earth’s atmosphere.
Microbes reduce air pollution
Carbon monoxide [CO] is an atmospheric trace gas and rarely exceeds 1 ppm except in heavily polluted city airspaces, volcanic exhalations, or industrial flue gases . Volcanic exhalations have significant CO content, submarine hydrothermal vent fluids have about 100 nM CO .
Moderate concentrations of CO are produced by bacterial fermentation or in soil associated with rhizosphere bacteria. CO has high potential as an electron donor, and represents a very favorable energy and carbon source for microbial growth. Some atmospheric microbes utilize atmospheric carbon monoxide as a part of their survival process, but this detoxification process by the microbes has positive impact on our ecosystem as it reduces air pollution, which kills many millions of people each year.
Microbes impact global warming
According to NASA, Global warming is the long-term heating of Earth’s surface observed since the pre-industrial period (between 1850 and 1900) due to human activities , primarily fossil fuel burning, which increases heat-trapping greenhouse gas levels in Earth’s atmosphere. Since the pre-industrial period, human activities are estimated to have increased Earth’s global average temperature by about 1 degree Celsius (1.8 degrees Fahrenheit), a number that is currently increasing by more than 0.2 degrees Celsius (0.36 degrees Fahrenheit) per decade.
Generally, life on Earth depends on energy coming from the Sun. About half the light energy reaching Earth’s atmosphere passes through the air and clouds to the surface, where it is absorbed and radiated in the form of infrared heat. About 90% of this heat is then absorbed by greenhouse gases and re-radiated, slowing heat loss to space. Greenhouse gases are slowing heat loss from the lower atmosphere.
The consumption of carbon monoxide [CO]by the microbes help to reduce global warming, as CO is a notoriously known for raising atmospheric temperature as a greenhouse gas. Five key greenhouse gases are carbon dioxide, nitrous oxide, methane, chlorofluorocarbons, and water vapor.
History of link between microbes and environment
The evidence for CO utilization by “methane bacteria” was noted by Kluyver and Schnellen in 1947 and since then many microbes using CO via oxidation have emerged. Many strains of microbes use molecular oxygen as the electron acceptor for aerobic oxidation of CO.
Carbon monoxide (CO) is one of the most important chemical reactants in the troposphere layer of earth’s atmosphere. It influences the fate of methane and ozone by removing the major atmospheric oxidizing agent, hydroxyl radical.
Fossil fuel use, biomass burning, and oxidation of atmospheric hydrocarbons (methane and other compounds) account for most of the CO source strength of the atmosphere.
Carbon dioxide sequestration
Soil microbes are essential to carbon sequestration. Certain bacteria and algae convert carbon dioxide into organic matter, which is then stored in the soil. This helps remove excess carbon dioxide from the atmosphere, mitigating the effects of global warming.
Some of the key soil microbes involved in carbon sequestration include:
Mycorrhizal fungi: These fungi form mutualistic relationships with plant roots, helping plants to absorb nutrients and water from the soil. They also play a role in carbon sequestration by increasing the amount of carbon stored in the soil.
Actinobacteria: These bacteria are known to decompose plant litter and other organic matter, releasing carbon dioxide in the process. They also play a role in carbon sequestration by producing organic compounds that help to stabilize soil organic matter.
Rhizobia: These bacteria form symbiotic relationships with legume plants, fixing nitrogen from the air and making it available to the plant. This process also helps to increase the amount of carbon stored in the soil.
Arbuscular mycorrhizal fungi: These fungi form symbiotic relationships with a many plant species, and they play vital role in carbon sequestration by increasing the amount of carbon stored in the soil.
Proteobacteria: These bacteria help in decomposing plant litter and other organic matter, releasing carbon dioxide. However, they aid carbon sequestration by producing compounds that help to stabilize soil organic matter.
Scientists have recently discovered a microbe, a type of cyanobacteria, off the coast of a volcanic island near Sicily that consumes carbon dioxide (CO2) very quickly. Cyanobacteria are a type of bacteria that use photosynthesis to obtain energy, capturing carbon in the process.
Together with a team of researchers from Harvard and Cornell universities in the US and the University of Palermo in Sicily, and with help from the Vulcano community, Tierney isolated a microbe that converted CO2 into biomass faster than other known cyanobacteria.
How do microbes impact climate change?
Scientists all over the world are of the opinion that tackling climate change will require large-scale carbon capture and carbon sequestration. Both aims at removing excess carbon dioxide from the atmosphere and thus prevent the climate change. This can probably be achieved via new technology or through protecting and enhancing existing natural ecosystems such as forests, peatlands and soils.
Last year the UN’s Intergovernmental Panel on Climate Change (IPCC) said that carbon capture is essential because even big cuts to emissions won’t be enough to limit global warming. Microbes play a crucial role in caron capture.
This discovery elucidates the significance of coexistence of microbes in our environment for better weather and climatic state. All microbes are not deleterious to our health in normal weather and climatic conditions. Some are helpful in preserving the equilibrium of our ecosystem.
written by
Dr. Sanjana.p. Souparnika
References for further reading
February 9, 2025
FOREST LOVE
Flowing streams took a pause
As the shadows gave a fleeting glimpse of him
Fluttering birds turned around
For a delightful welcoming
The blissful sands of the bank
Rejoiced with the gales
As if recognized a familiar footstep
The cerulean sky adorned with rainbows
As he waved his hands.
The winds of fragrance enlaced the pink plumerias
Sharing the secret of the arrival
The forest green bloomed
in moonlight like a mermaid
Or the fluorescence of fireflies
I too stood amazed with Nature
At the transitions around
As if forgotten to wink my eyes.
The four seasons peeped into the forest
With the exuberant hues and vibrance.
I took a stroll down the corridor of seasons
in a mystic trance
The dry and wet foliage sang the song of love
The rustling song of love.
With the star of dawn,
I walked down the moon lit valleys of the last night,
Now a morning stride with the sunshine
Strewn amid trees like an uncut jewel of diamond,
The wind was passing swiftly along side,
walking still amazed at the fleeting glimpse at the stream
And thinking hard for whom the forest
Adorned like a bride.
My eyes opened slowly from a deep sleep
And conscious mind smiled at the surreal dream
But the pink plumerias beside me
Confounding the surreal and real.
image courtesy freepikAI
author copyright -dr sanjana p souparnika
from my book Reflections an anthology of poems by sanjana vb
February 3, 2025
Romila Thapar
Romila Thapar is a renowned Indian historian and author of many historical books. She has authored many internationally acclaimed books on history including From Lineage to State, Asoka and the Decline of the Mauryas, Early India: From Origins to AD 1300, and the popular History of India, Part I.
Thapar is an Honorary Fellow of the School of Oriental and African Studies, London, where she also received her Ph.D. in 1958, and a Foreign Honorary Member of the American Academy of Arts and Sciences. She was an emeritus professor of history at jawaharlal nehru university , New Delhi.
Thapar is a historian who believed in authenticity of historical data that is corroborated by archaeological evidences. Her historical writings delineate the origins of Hinduism as an evolving interplay between social forces.
Romila’s book From Lineage to State analyses the formation of states in the middle Ganga valley in the first millennium BCE, tracing the process to a change, driven by the use of iron and plough agriculture, from a pastoral and mobile lineage-based society to one of settled peasant holdings, accumulation and increased urbanisation. Her book on Somnath examines the evolution of the historiographies about the legendary Gujarat temple.
Thapar was a great critic of “communal interpretation” of Indian history, in which events in the last thousand years are interpreted solely in terms of a notional continual conflict between monolithic Hindu and Muslim communities. According to Thapar, this communal history is “extremely selective” in choosing facts, “deliberately partisan” in interpretation and does not follow current methods of analysis using multiple, prioritised causes.
Personal life
Romila Thapar was born 0n 30th November 1931 in lucknow,india as the daughter of Lieutenant-General dr.Dayaram thapar,the director general of Indian armed forces medical services. Young Romila ‘s education was in different cities of India as her father had to move as a military officer. She is an alumna of the St. Mary’s School and Wadia College, Pune. After doing her graduation from Punjab university in English literature she secured a second bachelors degree and later doctorate in history from the university of London in 1958.
Career
she started her career journey in Indian history as a reader at Kurukshetra university between 1961 and 1962 and later at Delhi university between 1963 and 1970. Thapar joined as professor of ancient Indian history at the Jawaharlal Nehru university, New Delhi later and continued in the university as Emeritus professor.
She has authored many books as a historian and her major works include:
- Asoka and the decline of the Mauryas
- Ancient Indian social history: some interpretations
- Recent perspectives of early Indian history
- A History of India volume one
- Early India: from the origins to ad 1300.
- From lineage to state.
Thapar’s first volume of a history of India narrates the period from its early history to the arrival of Europeans in the sixteenth century.
Ancient Indian social history gives an account of the period from early times to the end of the first millennium, and detailing a comparative study of Hindu and Buddhist socio-religious systems. It scrutinizes the role of Buddhism in social protest and social mobility in the caste system.
From lineage to state is a meticulous analysis about the formation of states in the middle Ganga valley in the first millennium B C and it traces the process to a change, driven by the use of iron and plough agriculture, from a pastoral and mobile lineage-based society to one of settled peasant holdings, accumulation and increased urbanisation.
Each book of Romila Thapar is an immersive account of historical narratives from a research-oriented perspective.
Honors & accolades
Romila Thapar is an honorary fellow at lady Margaret hall, oxford, and at the school of oriental and African studies (soas), university of London.
She holds honorary doctorates from the university of chicago, the institut national des langues et civilisations orientales in Paris, the university of oxford, the university of Edinburgh (2004), the university of Calcutta (2002) and recently (in 2009) from the university of Hyderabad.
Thapar was elected a foreign honorary member of the American academy of arts and sciences in 2009. She was also elected an honorary fellow of st Antony’s college, oxford, in 2017.
in 2004, the us library of congress appointed her as the first holder of the kluge chair in countries and cultures of the south.
She has been a visiting professor at Cornell university, the university of Pennsylvania, and the college de France in Paris.
She was elected general president of the Indian history congress in 1983 and a corresponding fellow of the British academy in 1999.
She is co-winner with Peter Brown of the Kluge Prize for the Study of Humanity for 2008.It is a very prestigious prize received by Romila Thapar. The prize is awarded by the John W. Kluge Centre at the Library of Congress.
in January 2005, she declined the Padma Bhushan awarded by the Indian government. Later she wrote to the president like this “i only accept awards from academic institutions or those associated with my professional work, and not state awards”.
Romila Thapar is considered as one of the intellectuals of Indian history who believes in doing justice to the nation’s history with a bold unyielding voice.
written by
Dr.Sanjana p. Souparnika
February 3, 2025
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
- https://indianexpress.com/article/lifestyle/books/mahasweta-devi-the-life-immortal-gayatri-chakravorty-spivak-2943277/
- https://en.banglapedia.org/index.php?title=Devi,_Mahasweta
- https://en.wikipedia.org/wiki/Mahasweta_Devi
January 31, 2025
MONSOONS
Doves and pigeons intone chants of redemption
In the lonesome corridors of sweltering Summer,
When the black and blue clouds fill the torrid sky
Peacocks and gleeful soul dances in anticipation,
Blessing the earth with the down pour.
Oh, Monsoons you come.
Parched souls bid heartfelt adieu
to torrid heat
Standing amazed at your timeless beauty
The tears of sky in farewell may be your visit to earth.
The verdant green takes a dip in the scintillating
Lures of rainbow hues.
Wanders in the fathomless vales of memories
Mankind also rejoices with your arrival.
The fragrance of sandal wood has immersed in the air
But you stood as though seeking someone
Adorned with flowers of snow
Perhaps the mesmerizing beauty of spring
Stole your heart or the Autumn?
When the concerns of the day repose in a dozing sleep
You come with the stars and Moon
Oh, Monsoon you tie the knot with the Earth
In the valley of peace, you stayed long in a daze
Incognizant of the clouds awaiting your footsteps
In the centuries pass by you.
Being the prisoner of love with the earth You remain here since time immemorial.
Copyright dr sanjana p souparnika [ taken from my book Reflections an anthology of poems by dr sanjana vb]
January 28, 2025
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
January 25, 2025
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