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  • Mediterranean diet for preventing obesity & Life style diseases

     Mediterranean diet is a globally approved diet pattern for preventing and managing obesity & life style diseases and thus for sustaining healthy living.

    Obesity and its associated risks are the growing concern in all age groups globally as it is the root cause of various kinds of life style diseases, hormonal disorders, cancers and depression.

      Obesity is a condition which affects the quality of life and the general health of individuals as well as populations. Obesity is closely linked with diabetes and depression even in children, although genetics also plays a contributory role here. The emerging solution to preserve and sustain the health of the population is to adopt healthy lifestyle practices right from the formative years of life. Adults as well as children need to follow healthy food habits and ways for adequate physical activity to ensure better quality of life and productivity.

    In the journey towards adoption of healthy life practices, diet plays a pivotal role. Everyone is worried about the right diet for their health and clinical conditions. This is quite natural and needs advice of a health care provider or nutritionist, particularly if one is affected with life style diseases such as diabetes, heart attack, stroke and some cancers.

    Hormonal disorders like polycystic ovarian syndrome in females, also has been linked with obesity, insulin resistance and metabolic syndrome. This condition requires vigorous physical exercise as well as dietary modifications for reducing insulin resistance and obesity.

     Mediterranean diet is a globally approved diet pattern for preventing and managing many of the life style diseases and sustain healthy living.

    What is Mediterranean diet?

    It is a diet based on traditional diet patterns. Mediterranean diet follows the dietary patterns of people living in Mediterranean region. The diet gives emphasis to the inclusion of whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices. Olive oil is included as a chief ingredient of most of the recipes in Mediterranean diet, it being a source of healthy fats. Fish, sea food and poultry are also included in this diet. Although not considered as mandatory, red meat and sweet is allowed occasionally.

    History of origin of Mediterranean diet &its spread

    Now, Mediterranean diet is a popular dietary choice among fitness freaks as well as with people concerned about life style diseases globally. However, it is curious to know that for many decades the diet was part of the lives of various tribes existed in the Mediterranean region.

    The Mediterranean region comprises areas of the globe around the Mediterranean Sea, having the Mediterranean climate characterized by rainy winters and dry, hot summers. It encompasses the countries around Mediterranean sea in three continents Africa, Asia, Europe and certain regions of other continents such as California, Chile, Southwestern Australia, and southern South Africa.

    It was around 1950s  that Ancel Keys, an American scientist noticed the fact that incidence of heart diseases is very low among people of Mediterranean region and he focused his research on the dietary habits of people of this region. His study is known as ‘The Seven Countries Study of Cardiovascular Diseases’.

     Later further advanced research studies conducted over the years confirmed that Mediterranean diet & dietary patterns derived from it are not only beneficial in the prevention of cardiovascular diseases, but also in the therapeutic approach of obesity, type 2 diabetes, metabolic syndrome, cancer or neurodegenerative diseases.

    Mediterranean diet includes food ingredients having healthy, monounsaturated fat, which lowers total cholesterol and low-density lipoproteins [bad cholesterol] levels in the human body.

    Nuts and seeds being an integral part of Mediterranean diet provide monounsaturated fat and are good for health if consumed in moderation.

    Th diet includes fish and seafood & legumes which provide proteins, vital minerals, vitamins and omega fatty acids to the body.

    Vegetables and fruits are important part of this diet and serve as effective antioxidants, sources of vitamins and minerals required for vital functions in the body.

    Health benefits of Mediterranean diet

    Mediterranean diet has numerous health benefits, particularly in the prevention of life style diseases.  Of late numerous studies have elucidated its role in sustaining cognitive functions of brain and nervous system.

    Mediterranean diet helps to:

    • Lower the incidence of heart diseases & stroke
    • It helps to maintain optimum weight and prevent obesity
    • It helps to reduce blood glucose levels
    • It lowers blood cholesterol
    • Mediterranean diet helps to reduce hypertension
    • Reduces the risk of development of metabolic syndrome in obese peope. Metabolic syndrome is the triad of  occurrence of high blood pressure, high levels of bad cholesterol and obesity in individuals.
    • Mediterranean diet includes ingredients that support gut microbacteria. It also improves digestive health.
    • The diet also helps in reducing the occurrence of some type of cancers. [ prostate, colon cancers]
    • Improves brain health & cognitive function.
    • Improves longevity
    • Antioxidants in mediterranean diet helps to prevent free radical injury and helps improved skin health.Antioxidants are beneficial in slowing down ageing preventing oxidative stress to skin and vital organs.
    • High fiber content help reduce bad cholesterol improving cardiovascular health and it also reduces the risk for colorectal cancers.

     

    written by dr sanjana p [copyright]

    References

    1.Wright C.M. Biographical notes on Ancel Keys and Salim Yusuf: Origins and significance of the Seven Countries Study and the INTERHEART Study. J. Clin. Lipidol. 2011;5:434–440. PMID: 22108146 DOI: 10.1016/j.jacl.2011.09.003 https://pubmed.ncbi.nlm.nih.gov/22108146/

    2.      Gotsis E., Anagnostis P., Mariolis A., Vlachou A., Katsiki N., Karagiannis A. Health benefits of the Mediterranean Diet: An update of research over the last 5 years. Angiology. 2015;66:304–318. doi: 10.1177/0003319714532169. https://pubmed.ncbi.nlm.nih.gov/23553669/

    3. https://www.sciencedirect.com/topics/earth-and-planetary-sciences/mediterranean-region

    4. https://pmc.ncbi.nlm.nih.gov/articles/PMC12027923/

  • Ujjayi pranayama to de-stress

    Ujjayi pranayama is a type of breathing exercise of yoga which helps to get rid of your stress, fatigue and invigorate your body and mind.

    ujjayipranayama

    The literal meaning of “Ujjayi” is breath of victory. This pranayama technique is related with victory as the breathing in expands the chest and belly of the person doing this pranayama and the body may resemble to a victorious warrior.  It is one of the important pranayama mentioned in Hata Yoga Pradipika, the ancient classical yoga text.

    Ujjayi pranayama -health benefits

    • It helps to de-stress

    This breathing exercise helps to calm down your nervous system and remove your fatigue and accumulated stress.  You may practice this simple breathing to address the stress of daily life in a positive and effective way.

    • Ujjayi contributes to meditation

    Ujjayi is an integral part of meditative process and it aids to enhance focus and concentration indirectly. Meditation is calming down your nervous system and body to be receptive .Ujjayi helps in this area and as an outcome you may be gifted with better focus and improved concentration.

    •  Helps to improve emotional stability

    Ujjayi pranayama helps to reduce anxiety, agitation and impulsiveness. To get rid of this excessive mental stimulation, is crucial in achieving emotional stability with regular and consistent practice. Only an emotionally stable mind can do better decision making in your career as well as personal life.

    • It improves the energy flow in human body

    According to yoga principles, this pranayama invigorates you by removing energy blocks in your spinal cord. It removes the stagnation of energy and facilitates smooth flow of vital force or energy.

    How to do ujjayi pranayama?

    • The first step is sitting erect with your spine and head straight.
    • closing your mouth and constricting or contracting the throat with slight exertion. Avoid too much contraction of glottis.
    • Now try to exhale and then begin to inhale air slowly and rhythmically. Let the air pass through the constricted throat slowly.
    • Continue inhaling slowly the fresh air, until a sense of fullness is achieved in the chest region. It is good to retain the inhaled air for a period of 6 seconds.
    •  Now exhale spontaneously. Please try to exhale slowly and it is advisable to avoid jerky or hasty movements.
    • At the end of it,breath normally in a relaxing way.

     

    How does ujjayi breathe work for human body beneficially?

        This breathing technique is capable of generating body heat with in. Actually, it is the friction of the air, going down the contracted upper airway to both lungs is generating the heat. It is soothing for all vital organs & particularly aids in stimulating the fatigued brain. Therefore, Ujjayi is also referred to as “Psychic breath”.

    Ujjayi is beneficial in enhancing the capacity of your lungs. The airflow through constricted throat in this type of pranayama, compels the lungs to expand fully during inhalation of air.  This maximum expansion helps increased oxygen transfer to various parts of the body.

    The ujjayi pranayama is done slowly and rhythmically and it calms down the para sympathetic nervous system and brings about calmness at mental level.

    While doing ujjayi pranayama certain vibrations in the larynx stimulate sensory receptors and it may signal the Vagus nerve. The whole process helps to calm down the mind and body.

        The contraction of glottis throat] produced in Ujjayi pranayama exerts a gentle pressure on the carotid sinuses in the neck also, which is regulating blood pressure in the arteries. This may affect to reduce stress and slow down the excessive thinking activity.

    Who should not do Ujjayi pranayama?

    • Individuals having high blood pressure & heart diseases better avoid doing this pranayama.
    •  Never over do the contraction of glottis

    While doing this breathing exercise, exert only a little contraction of throat so that the air flow through channel is streamlined and a little friction is generated. This is generating the adequate heat or energy. Too much exertion is the erroneous method of doing this breathing exercise and is associated with various disadvantages and adverse effects. Be cautious to be gentle.

     writtenby dr sanjana p [copyright]

    References

    • https://www.yogajournal.com/practice/yoga-sequences/what-is-ujjayi/
       
      https://www.sciencedirect.com/science/article/pii/S0975947621001388

  •  The cultural & ecological significance of Khejri tree

     Khejri tree is one of the most beloved trees of Indian subcontinent, with its distinctive leaves and small yellow flowers and the tree grows in arid, dry climate with tolerance to adverse weather.

    Prosopis cineraria is the scientific name of this special tree which is intricately linked to the culture and traditions of Indian subcontinent since ancient times. Prosopis belongs to the pea family, Fabaceae.

    Prosopis cineraria is the state tree of Rajasthan where it is known as khejri. This tree is known by various names in different parts of the country. In Western Uttar Pradesh it is known as chhonkara and inTelangana  it is known as jammi. It is well-known in Madhya Pradesh& Maharashtra as Shami. Gujrati people of India knows the tree as khijro.

    Its adaptability to arid & dry climatic conditions has imparted it ecological significance as the preserver of soil and biodiversity sustainability.

    Khejri -the star of deserts all over the globe

     Prosopis cineraria [khejri tree] is native to arid portions of Western Asia and the Indian Subcontinent. It is cultivated in Afghanistan, Bahrain, Iran, India, Oman, Pakistan, Saudi Arabia, the United Arab Emirates, and Yemen. It is the national tree of the United Arab Emirates.

    The story of human sacrifice for khejri tree & the chipco movement

    In 1730 AD, the village of Khejarli near Jodhpur in Rajasthan witnessed a scene of violent & vehement environmental confrontation. Maharaja Abhai Singh of Marwar had ordered to cut khejri trees of the region to build a new palace there. A family resided in that region including Amrita Devi and her three young daughters gave their lives in an attempt to protect some khejri trees. This incident led to widespread protest and resentment and later turned into a massive movement in which 363 people were killed in the attempt to save the trees. In hindsight, this tragic incident compels us to have a look at the cultural significance of the tree in the history of Indian landscapes & vegetations.  Khejri was part of their ethnic culture and lives rather than the environmental significance the tree connotes currently.

     Later in the 1970s, the memory of this sacrifice led to the start of the Chipko movement in India which raise voice against cutting trees indiscriminately.

    Kejri – A sacred linking with the myth

     The Indian epic Mahabharata narrates the story of the Pandavas spent their thirteenth year of exile in disguise in the kingdom of Virata. Before entering the kingdom of Virata, they hung their celestial weapons on the khejri [Shami]tree for safekeeping for a year. When they returned after a year, they found their weapons safe in the branches of the Shami tree. It is narrated in the epic that before taking their weapons from the Shami tree, the Pandavas worshipped the tree and thanked it for keeping their weapons safe. It is curious to know that in Indian subcontinent every landscape and vegetation has a sacred linking with divinity as well as myths. Khejri is one of the such instances of trees being part of the culture and traditions of a spiritually inclined ancient society.

    Khejri tree -Botanical description

    The tree is found in extremely arid conditions, with rainfall as low as 15 cm (5.9 in) annually. Prosopis cineraria is a small tree, ranging in height from 3–5 m (9.8–16.4 ft). The leaves are bipinnate, with seven to fourteen leaflets on each of one to three pinnae. Branches are thorned along the internodes. Flowers are small and creamy-yellow and followed by seeds in pods.

    The plant has tolerance for highly alkaline and saline environments and thrive in these localities also.

    Kejri tree- A cultural link with Dussehra

    The tree is revered by Hindu community in Inda and it is intricately connected with Dusshera festival. On the tenth day of the Dasara Festival the tree has some special significance.

    In the Deccan region of India, as part of the tenth-day ritual of Dussehra, the marathas used to shoot arrows onto the crown of the khejri tree and gather the falling leaves into their turbans.

    Mysore Dasara &Banni [ kejri] tree

    According to historical references, Prosopis cineraria is known as the Banni mara, and holds a special place in the Mysore Dasara, where it’s worshipped on the Vijay-dashami day.

    Conservation efforts for the Khejri Tree focus on promoting sustainable land management practices, afforestation initiatives, and the preservation of natural habitats. Protection and restoration of Khejri-dominated ecosystems contribute to the maintenance of biodiversity and sustainable use of this resilient species.

    Khejri – Ecological warrior against soil erosion and climate crisis

    Currently the entire world is grappled with climate crisis as the aftereffect of global warming. At another end landslides and soil erosion are continuously morphing the landscape of our habitat and ecosystem. In the wake of these grave scenarios, Khejri tree due to its adaptability to adverse weather conditions and survival in arid regions helps to mitigate the impact of climate crisis and soil erosion indirectly. Therefore we can call the plant as an ecological warrior which preserve the ecosystem with its deep roots and leaves.

    As the Chipco movement advocates for preservation of trees, let us Embrace the trees , stop cutting and felling them down as long as no direct imminent threat of trees falling and endanger human lives under torrential rain and tempests. The term “Chipko” means “to hug” or “to embrace”. Let us embrace this tree and many others of its kind into human culture as well as lives to preserve our ecosystem and delve into our roots to imbibe the good practices of ancient wisdom.

    Written by Dr. Sanjana .P. Souparnika

    References for further reading

  • Creative pursuits to boost your mental & emotional health

     Creative mindset is a gift as well as a talent which can boost your positivity as well as professional talents. However, creative pursuits can be adopted as a habit with a view to improve your physical and mental health.

     Creative pursuits encompass a wide range of activities that involve imagination, expression, and the development of original ideas. These may range from cooking and crafting to artistic performances.

    Many of you might be immensely creative in different areas of life. Creativity offers a broad horizon to explore and practice. Worldwide people are keen towards pursuing some form of creativity since time immemorial. The creative pursuit was part of every civilization, developed as a part of the social evolution of ancient tribes from hunter gatherers into a society or population.

     In the present era of advanced science and technology also creative pursuits have indispensable role.  Across the globe, people may be pursuing creativity either instinctively or as an integral part of profession as arts provide you rewards, contentment and joy, elevating the mood towards more positive outlook. Some of you may have adopted creative professions which also provide you wealth & sense of joy while stimulating your cognitive skills as well. 

    Research data about creative pursuits & health benefits

    The creative mind is more stable and intellectually keen. Of late numerous neuroscientific research studies have been published focusing on creativity and mental and cognitive health. They point out that engaging in creative pursuits is associated with numerous benefits, including improved mental health, enhanced creativity, and increased opportunities for personal growth and expression. Briefly, creativity and creative pursuits boost your physical, mental and emotional health.

    A few examples of creative pursuits you may incorporate into life:

    Artistic pursuits

    • Performing arts such as acting, singing, dancing etc.
    • Visual arts – drawing, painting, sculpture, pottery, digital arts
    • Creative writing of poems, short stories, fictions, journaling etc.
    • Crafts: Knitting, crocheting, sewing, woodworking, candle-making.

    Other types of hobbies you are pursuing may be considered as creative pursuits if it involves your mental and physical contribution such as:

    • Gardening
    • Photography & editing
    • Home decoration & renovation
    • Learning new languages
    • Cooking experiments
    • Creating video games
    • Playing musical instruments
    • Story scripting and narration
    • blogging

    Apart from the listed pursuits you can add more creative hobbies and ventures into your life and enjoy its positive effects on life. Creativity is the ability to discover innovative and original ideas. It is one of the 10 life skills advocated by the World Health Organization.

    Four-C model of creativity given by Kaufman and Beghetto

    According to this model creativity is classified as:

    • Mini-c model

    It means transformative learning, meaningful interpretations of daily experiences that can make changes in the understanding at the individual level.

    • Little-c model

    This modelincludes creative actions and thoughts that is out-of-box thinking in anything we do &          it impacts individuals and their zone of influence

    • Pro-c model

    It includes the creative acts of experts/experiences people learn within an organization, community, or domain or organization, field system of practice. It has impact on the market

    • Big-c model

    This includes eminent creativity of exceptional people that is self-taught, unconventional thinking. This can make profound impact on culture, society and the world.

    Benefits of creative pursuits

    • Psychological or mental health is improved by creativity

    Enhanced  self-efficacy, coping skills and emotional regulation or balanced emotions are achieved by creative people more easily. All creative pursuits orient the mind for positive focus. Purposeful creative involvement promotes well-being.

    • Creativity helps to reduce stress

    Creative pursuits lower stress hormone response and thus help in reducing the impact of stress on your physical and mental health.

    •  Immunity is better in creative & active  people

    Enhanced immune function is another added benefit of creative pursuits

    • Creativity improves social involvement

    Creative pursuits reduce loneliness and isolation, particularly presentation of artistic performances, digital art work etc. These kinds of pursuits are shared with audience and receive feedback also. It enhances social support, and improves social involvement.

    • Adoption of healthy Behaviors

    A focused attempt at creativity fosters healthy habits including increased exercise or physical activity, adoption of healthier behaviors & skills development.

    Creativity as an important way of enhancing and maintaining a sense of well-being. Research studies have recognized that the practice of creative pursuits can be beneficial in influencing positively psychological, physical and social components.

    For example, music as a creative pursuit is associated with numerous health benefits on the brain. A study conducted on children shows that music plays an important role in reading, language, and auditory skill development. Studies have shown structural differences in grey matter and white matter in children who engage in music (especially during early childhood) compared with those who do not.

    Another study shows that in adults with a mental illness, activities such as choir singing, art-making, expressive writing, and group drumming reduce mental distress, depression, and anxiety while simultaneously enhancing individual and social well-being.

    The benefits achieved through creative pursuits of these kinds may be attributed to the modulation of serotonin and other neurotransmitters, a decrease in cortisol and other stress hormones. The creative activities also cause a reduction in inflammatory immune responses.

    Sleep studies on music indicates that music helps to improve sleep quality, sleep efficiency, and time to sleep onset in a way much better than meditation can do.

    Written by Dr Sanjana p Souparnika [ dr sanjana vb]

    Reference

    • Hyde KL, Lerch J, Norton A, Forgeard M, Winner E, Evans AC, et al. Musical training shapes structural brain development. J Neurosci. 2009;29:3019–25. doi: 10.1523/JNEUROSCI.5118-08.2009. https://pubmed.ncbi.nlm.nih.gov/19279238/
    • Cordi MJ, Ackermann S, Rasch B. Effects of relaxing music on healthy sleep. Sci Rep. 2019;9:9079. doi: 10.1038/s41598-019-45608-y. doi: 10.1038/s41598-019-45608-y. https://pubmed.ncbi.nlm.nih.gov/31235748/
    • https://pmc.ncbi.nlm.nih.gov/articles/PMC10911317/

  • Capsicum to improve your cardiovascular health

    Capsicum is known for its antioxidant, anti-inflammatory, and antimicrobial activities. It also helps to reduce the prevalence of type 2 diabetes and obesity. Capsicum has role in reducing cholesterol and hence cardiovascular diseases.

    Generally peppers belong to the genus Capsicum. Some commercially grown species of capsicum include C. annuum, C. frutescens, C. chinense, C. pubescenes, and C. baccatum . Among these C. annuum is grown most extensively worldwide.

    Capsicums  are an excellent source of phytochemicals, such as anthocyanins, vitamins, phenolic acids, flavonoids, carotenoids, and capsaicinoids

    Nutritional value

    Capsicum contains many valuable nutrients and phytochemicals

    It has been found that vitamin C, an effective antioxidant, is high in red peppers , while vitamin E is high in dried chili peppers.

    The capsicums contain fiber and some minerals such as:

    iron

    calcium

    copper

    manganese

    molybdenum

    amino acids such as:

    tryptophan

    phenylalanine

    lysine

    Health benefits of capsicum

    Capsicum can be found as an integral part of Mediterranean and continental foods. It is also used in Asia and middle East countries widely. However, many people are not aware of the health benefits capsicum provides.

    It is rich in nutrients and antioxidants.  Therefore, capsicum has protective effect on your heart , brain and immune system. It helps to reduce the impact of lifestyle diseases on your health including heart attack, diabetes, stroke &obesity.

    •          Anti-inflammatory properties

      Capsicum helps to reduce inflammation due the presence numerous antioxidants and phytochemicals within it.

    •          Antibacterial properties

    Capsicum is effective against microbes, particularly against bacteria. One research study show inhibitory effect of the extract of Capsicum annuum bell pepper type was evaluated against Salmonella typhimurium and Pseudomonas aeruginosa. The study shows that capsicum extracts kill bacteriae [2].

    • Helps to reduce blood sugar; anti-diabetic effect.

    Studies suggest capsaicin has several actions that have an anti-diabetic effect. This is achieved by reducing insulin resistance, which makes it easier for blood glucose to get inside cells from the bloodstream.

     Capsaicin also helps prevent obesity, which predisposes for diabetes.

    • Helps to reduce cholesterol

    A few studies suggest capsaicin can decrease total cholesterol, triglycerides, and low-density lipoproteins, known as “bad cholesterol.”

    It has been also found that capsicum can increase high-density lipoproteins, known as “good cholesterol.”

    • Reduces blood pressure

     Studies show capsaicin reduces high blood pressure through several benefits. These include releasing substances that dilate blood vessels, suppressing an enzyme that narrows blood vessels, and stimulating increased urination, which reduces blood pressure by helping remove excess fluid.

    References

    1. Anti-inflammatory effects of red pepper (Capsicum baccatum) on carrageenan- and antigen-induced inflammation

    Fernando Spiller 1, Márcia K Alves et al. Journal of Pharmacy and Pharmacology, Volume 60, Issue 4, April 2008, Pages 473–478, https://doi.org/10.1211/jpp.60.4.0010

    • Antibacterial activity of Capsicum extract against Salmonella typhimurium and Pseudomonas aeruginosa inoculated in raw beef meat

    Mónica Careaga 1, Elizabeth Fernández, Lidia Dorantes, Lydia etal.

    PMID: 12745238 DOI: 10.1016/s0168-1605(02)00382-3

    • https://pmc.ncbi.nlm.nih.gov/articles/PMC6770197/
    • https://www.freepik.com/free-photo/close-up-portrait-beautiful-woman-smiling-showing-yellow-pepper-vegetarian-girl-making-dinner_76274720.htm#fromView=search&page=1&position=1&uuid=b4d91212-e03c-4aff-bf8a-e5ef074413d2&query=Capsicum+eating+woman

  • DESTINED TO BE

    Dr.Sanjana p Souparnika

    The slumbering sun and dusky sky spoke silently the story of two soulmates

    Betwixt fiery red clouds of the horizon

    Destined it is for the dusk to bid farewell to the day at twilight

    Again, to meet at dawn with the freezing wind.

    Destined is not meant to be a shadow cast by destiny and luck

    But only an unravelling of the endless powers of the universe

    In bringing together or send far away

    Making clear and vivid or fading into oblivion.

    Humans also not exempt from being destined in the hands of universe

    In making and breaking bonds in one lonely corner of the world

    Creating joy of the daylight & dismay of darkness.

    Two strangers met on the diverging roads & instantly felt a connection of hearts,

    Shared the burden of the tormenting years strolled past

    but in reticence, only in frugal words.

    Spoke more about the destination ahead,

     The awaiting hardness of dense freezing winter forests and mountain glaciers

     impediments on the road to destinations.

    About their  diverging roads in opposite directions,

    And their feet stepped slowly away from each other,

    but their eyes spoke silently something that was audible only to their hearts

    They were destined to travel in diverging roads

    Away from each other’s sight.

    They were people of extraordinary insight and wisdom.

    And a momentary glance and a few words uttered,

    Made an invisible bond of love in silence.

    In the far lands of barren rocks

    And dark dense forest streams,

    They talked in silence unaware of the transitions of seasons around

    in different landscapes & terrains ,

    They spoke silently when the way ahead was unknown;

    When conscience trembled in the ferocity of nature;

    In the torrential rains and freezing chill of nights spend alone in the dark forest.

    They spoke in silence at different terrains, far away from sight.

    They smiled alone when soul sensed some joy on both ends.

    When reached the time to return from the destinations years after,

    Reached the same juncture of diverging roads once again

    The same shades of trees, the canopy of camaraderie.

    The one who returned earlier stayed there enjoying the delicious fruits and pristine water of freshets,

    Suddenly he thought what is prompting me to stay here

     sensing the vibration of mind that locked his feet at this juncture of life.

     He started thinking

    “I should return to the land I have come from.

    My land is awaiting me”,

    Yet mind is longing to meet the stranger companion here before I return. “

    The vibrating thoughts gave a thud to the heart.

     He tried to interpret it. A scary thought that trembled his body,

    “everyone may not return always from an expedition.”

    Tears trickled down the cheeks.

    Then the mind sought its extraordinary power to sense the one far away.

    There were only gloomy vibrations

    What happened to the unknown friend?

    With that constant thought days and nights passed away

    stayed there for a long time withstanding the harsh weather,

    Made a garden of flowers there collecting from the nearby forest.

    The fragrance of frangipanies attracted birds with shining feathers in vibrant colours. 

    Brought  a forest stream to the place making a canal.

     Made  a small tree hut to withstand the freezing winters.

    Began growing crops and spending time observing and studying the nature around.

    One day he sensed the approaching footsteps of the stranger companion nearby him.

      He ran hastily with an accelerated heart beat and stood on the road where they met years ago.

    The stranger’s gloomy eyes widened in surprise seeing the flowers, birds, stream and seeing his old pal

     Quite a long time which he found difficult to count.

    The dismay of soul vanished ,heart filled with joy

    They shared the joy of communications of their soul over these years

     Reminiscing those  spells of hindered flow of thoughts

    The chitchat of minds from far lands

    It was when mind was dipped in despondency they lost themselves

    Both realized the power of the bond their minds shared in silence.

    Promised in the gentle breezy wind not to lose it ever by the tempests of life ahead..

     The bond of love keep them moving ahead in different terrains as lone travelers

     hope to meet again somewhere at another end of time ,on a different land

    The light of pure love, camaraderie and insight lasted forever imprisoned in the memory of time.

  • Sanchi Buddhist Monuments

    The stupas, temples, viharas, and stambha monuments at Sanchi in Madhyapradesh,India are among the oldest and most relevant examples of aniconic arts and free-standing architecture that comprehensively document the history of Buddhism in ancient India.

    Dr.Sanjana p Souparnika

    Sanchi Stupa is a Buddhist complex, famous for its Great Stupa, on a hilltop at Sanchi Town in Raisen District of the State of Madhya Pradesh, India. It is located 46 kilometres (29 mi) north-east of Bhopal, capital of Madhya Pradesh.

    The stupas, temples, viharas, and stambha at Sanchi in central India are among the oldest and most mature examples of aniconic arts and free-standing architecture that comprehensively document the history of Buddhism from the 3rd century BCE to the 12th century CE. It is an important monument of Indian Architecture originally commissioned by the Mauryan emperor Ashoka in the 3rd century BCE. The stupa at Sanchi built during the Mauryan period was made of bricks.

    The monuments at Sanchi now comprise a series of Buddhist monuments starting from the Mauryan Empire period (3rd century BCE), continuing with the Gupta Empire period (5th century CE), and ending around the 12th century CE. It is probably the best preserved group of Buddhist monuments in India.

    The oldest, and also the largest monument, the Great Stupa also called Stupa No. 1, initially built under the Mauryans, and adorned with one of the Pillars of Ashoka

       Sanchi is the center of a region with a number of stupas, all within a few miles of Sanchi. These include

    • Satdhara (9 km to the W of Sanchi]
    • The  Relics of Sariputra and Mahamoggallana
    • Bhojpur (also called Morel Khurd, a fortified hilltop with 60 stupas11km away)
    •  Andher (17 km SE of Sanchi)
    • Sonari (10 km SW of Sanchi)
    •  Saru Maru stupa [ 100 km away ]
    • Bharhut is 300 km to the northeast.

    During the reign of under the Shungas and the Satavahanas, the Great Stupa was enlarged and decorated with gates and railings, and smaller stupas were also built in the vicinity, especially Stupa No.2, and Stupa No.3

    Sanchi monuments were rediscovered by the British colonialists general Henry Taylor in 1818.The first excavation of this site was done under the supervision of Major Alexander Cunningham in 1851.

    The architecture of great stupa at Sanchi

    The “Great Stupa” at Sanchi is the oldest structure and was originally commissioned by the emperor Ashoka the Great of the Maurya Empire in the 3rd century BCE.

    Its nucleus was a hemispherical brick structure built over the sacred relics of the Buddha, with a raised terrace encompassing its base, and a railing and stone umbrella on the summit, the chatra, a parasol-like structure symbolizing high rank.

    The original Stupa only had about half the diameter of today’s stupa at Sanchi , which is further enhanced by the Sungas. It was covered in brick, unlike the stones that now cover it.

    During the later rule of the Shunga, the stupa was expanded with stone slabs to almost twice its original size. The dome was flattened near the top and crowned by three superimposed parasols within a square railing. With its many tiers it was a symbol of the dharma, the Wheel of the Law. The dome was set on a high circular drum meant for circumambulation, which could be accessed via a double staircase. A second stone pathway at ground level was enclosed by a stone balustrade.

    Myths & history associated with Sanchi stupa

      According to one version of the Mahavamsa, the Buddhist chronicle of Sri Lanka, The emperor Ashoka is closely linked with the region of Sanchi. It is believed that While he was heir-apparent and was journeying as Viceroy to Ujjain, he is said to have halted at Vidisha (10 kilometers from Sanchi), and there married the daughter of a local banker who was named as Devi. Sanchi was the venue of Devi and Ashoka’s wedding.

     The original construction work of this stupa was overseen by Ashoka. In the 1st century BCE, four elaborately carved toranas (ornamental gateways) and a balustrade encircling the entire structure were added.

    Inscriptions

    Sanchi, especially Stupa 1, has a large number of Brahmi inscriptions. Although most of them are small and mention donations, they are of great historical significance. James Prinsep in 1837, found that most of them ended with the same two Brahmi characters. Princep took them as “danam” (donation), which permitted the decipherment of the Brahmi script.

        An analysis of the deciphered scripts  denote that most of the donors were from Ujjain, Vidisha, Kurara, Nadinagar, Mahisati, Kurghara, Bhogavadhan and Kamdagigam. Three inscriptions are known from Yavana (Indo-Greek)donors at Sanchi,. The script denoting which reads “Setapathiyasa Yonasa danam” (“Gift of the Yona of Setapatha”), Setapatha being an uncertain city.

    The art of Sanchi

    The  art of Sanchi  developed considerably in the 1st century BCE/CE and is thought to predate the blooming of the Greco-Buddhist art of Gandhara, which went on to flourish until around the 4th century CE.

    The art of Sanchi is considered as the ancestor of the didactic forms of Buddhist art that would follow, such as the art of Gandhara. The Buddhist monuments at Sanchi contain an appreciable concentration of early Indian artistic techniques and Buddhist art, referred to as its Anionic School or Phase. Depicting Buddha through symbols, the sculpted art shows the evolution in sculpting techniques and the elaboration of icons, especially depicting Buddha.

    Ashoka pillar

    A pillar of finely polished sandstone, one of the Pillars of Ashoka, was also erected on the side of the main Torana gateway. The bottom part of the pillar still stands. The upper parts of the pillar are at the nearby Sanchi Archaeological Museum. The capital consists in four lions, which probably supported a Wheel of Law.

    The pillar has an Ashokan inscription (Schism Edict)[13] and an inscription in the ornamental Sankha Lipi from the Gupta period.[6] The Ashokan inscription is engraved in early Brahmi characters. It is unfortunately much damaged, but the commands it contains appear to be the same as those recorded in the Sarnath and Kausambi edicts, which together form the three known instances of Ashoka’s “Schism Edict”. It relates to the penalties for schism in the Buddhist sangha:

    … the path is prescribed both for the monks and for the nuns. As long as (my) sons and great-grandsons (shall reign; and) as long as the Moon and the Sun (shall endure), the monk or nun who shall cause divisions in the Sangha, shall be compelled to put on white robes and to reside apart. For what is my desire? That the Sangha may be united and may long endure.

    Now  Sanchi group of monuments are owned by the Government of India and is conserved, prot

    ected, maintained, and managed by the Archaeological Survey of India under the Ancient Monuments and Archaeological Sites and Remains (AMASR) Act (1958

    Sanchi Monument listed by UNESCO

    Currently , around fifty monuments remain on the hill of Sanchi, including three main stupas and several temples. The monuments have been listed among other famous monuments in the UNESCO World Heritage Sites since 1989.

    How to reach Sanchi?

    The nearest airport is Bhopal which is 55 km away from it. Trains are available from Bhopal and Rani Kamlapati to Sanchi railway station.

    References

  • The queen of the night & the star

    The starry sky and moonlight astounded

    Snowy white milky petals,

     Mystifying the world in ethereal fragrance,

    Glazed in the milky moonlight

    “The queen of the night”.

    The star on the northern sky winked at the newborn flower,

    Awakened from a deep sleep of infinite years,

    Stared at the lovely star. 

    But a pal of gloom on the Milky white petals.

    Perhaps the gloom of imminent return to eternity.

    The star on the endless sky winked again

    Asif sensed the melancholic shadows,

    The predestined return on the same day of birth

    To the world of eternity.

    The star of the northern sky whispered

    I remain here for centuries on the same sky

    For your return on someday, somewhere

    And every time you come back 

    I had never lost you

     Ever with the waning seasons,

     Although, you  fall into the deep sleep  lasting many years

    To be awakened in yet another twilight

    To bloom in yet another moonlight.

    Love is immortal   as the snowy white petals

     Taking rebirth in the wheel of time

     for blooming again and again

    till the end of the universe,

     if it ever happens or not.

    —

    copyright poem & image dr sanjana p Souparnika