The Vitamin D & B12 Paradox

 Why Are We Still Deficient Despite Doing Everything Right?

We live in a sunny country.
We eat “healthy.”
We take supplements.
And yet… many of us are still tired, foggy, low on energy, or just not feeling like ourselves.

So what’s going on?

This question is what led me to write The Vitamin D & B12 Paradox.

 The Sunny Country Irony

Vitamin D deficiency in countries like India sounds almost ridiculous at first. How can people surrounded by sunlight still be deficient?
Similarly, Vitamin B12 deficiency shows up even in people who eat well and take supplements.

The truth is uncomfortable but important:
Deficiency is not always about a lack of intake.

 It’s Not Just What You Consume — It’s What Your Body Can Use

Modern research shows that vitamin deficiency can persist due to:

• poor absorption

• conversion problems in the liver or kidneys

• gut health issues

• chronic stress and inflammation

• receptor resistance at the cellular level

In other words, your blood reports may look “normal,” but your cells may still be starving.

 When “Normal” Reports Don’t Match How You Feel

Many people hear this sentence from doctors:

“Your reports are normal.”

And yet they still feel exhausted.

This book explores why that happens — using simple language, relatable stories, a bit of humour, and solid science — without turning it into a medical textbook.

 What This Book Is (and Isn’t)

This is not a quick-fix supplement guide.
It’s a body-awareness guide — helping you understand how Vitamin D and B12 actually work inside you, and what blocks them from doing their job.

If you’ve ever felt:

• tired without a clear reason

• mentally foggy

• emotionally drained

• frustrated with “doing everything right”

This book might give you clarity you didn’t know you were missing.

✨ Sometimes, the problem isn’t that your body is failing you.
✨ It’s that no one explained how it truly works.

The Vitamin D & B12 Paradox is now available on Amazon Kindle.

https://www.amazon.in/dp/B0GJG2RK6K

---

The Academy of Lost Stars

 A Place for Those Who Forgot How Bright They Are

Somewhere between responsibilities, expectations, and survival, many of us lose touch with our inner light.
The Academy of Lost Stars was born from that quiet truth.

This story is not just about magic, mystery, or an imagined academy hidden from the world. It is about people who feel lost, unheard, or unsure of their own worth—and the gentle journey of finding themselves again.

At the Academy, “lost” is not a failure.
It is a beginning.

Each character carries invisible scars—self-doubt, fear, unfulfilled dreams, and the weight of being “strong” for too long. The Academy doesn’t erase their struggles. Instead, it teaches them how to understand their past, accept their present, and believe in a future they once thought impossible.

Why stars?

Because stars don’t disappear when clouds cover them. They only wait.

This book is for:

• The quiet dreamers who were told to be practical

• The adults who still feel like uncertain children inside

• Anyone who feels they are running… but not arriving

• Anyone who needs a reminder that they are not broken—just becoming

The Academy of Lost Stars blends imagination with emotional truth, making it a comforting read for both young minds and grown hearts. It invites readers to slow down, reflect, and reconnect with the parts of themselves they may have abandoned.

If you’ve ever felt lost, maybe this story was written for you and you can access it here :

https://www.amazon.in/dp/B0GHSY349Y

Because even lost stars still shine. 🌟

 Jaggery vs Sugar: Same Sweetness, Very Different Stories Inside Your Body

Because not all sweetness behaves sweetly once it enters us.

Let’s admit it.

At some point in our lives, we’ve all heard this line from someone wise, old, or confidently loud:

 “Don’t eat sugar. Use jaggery—it’s healthy.”

And we nod.

Then proceed to add three spoons of jaggery into tea, feeling instantly virtuous, like we just did yoga for the liver.

But pause.

Is jaggery really better than sugar?

Or is it just sugar wearing a traditional outfit?

Let’s talk—honestly, scientifically, and without killing the sweetness of the conversation.

First, Let’s Meet the Two Sweet Culprits

 White Sugar – The Refined Healthy Queen

Sugar is extracted, purified, bleached, crystallized, and stripped of almost everything except pure sucrose.

Think of it as:

Sugar after attending a strict finishing school—polished, empty, and emotionally unavailable.

It gives:

• Instant energy 

• Instant blood sugar spike 

• Instant crash 

• Long-term drama (if overused)

 Jaggery – The Rustic Overachiever

Jaggery is made by boiling sugarcane juice (or palm sap) and not over-processing it.

Translation?

It still carries:

• Iron

• Magnesium

• Potassium

• Trace minerals

• A little bit of its natural soul

It’s not perfect—but it’s less emotionally toxic.

What REALLY Happens Inside Your Body After You Eat Them

Let’s do a body-level walkthrough 

 In the Brain

• Sugar:

Triggers dopamine spikes → cravings → “just one more bite” syndrome.

• Jaggery:

Slower release → fewer cravings → less mental rollercoaster.

Your brain prefers steady affection, not sugar’s hot-and-cold relationship.

 In the Blood

• Sugar:

Rapid glucose spike → insulin surge → crash → hunger → repeat.

• Jaggery:

Slower absorption due to minerals → gentler insulin response.

Still raises blood sugar—but doesn’t slap your pancreas.

 In the Heart

• Sugar overload:

Linked to inflammation, insulin resistance, and metabolic stress.

• Jaggery (in moderation):

Minerals help reduce oxidative stress slightly.

Keyword: moderation, not mythology.

 In the Gut

• Sugar:

Feeds bad gut bacteria → bloating, cravings, mood swings.

• Jaggery:

Traditionally known to support digestion and bowel movement.

Grandmothers were onto something—just not unlimited laddoos.

 Iron Levels (Especially for Women )

• Sugar: Zero contribution. Just vibes.

• Jaggery: Small but helpful iron content—not a supplement, but a support.

No, it won’t cure anaemia—but it won’t ignore it either.

The Big Myth: “Jaggery Is Healthy, So I Can Eat More”

Let’s clear this gently but firmly.

🚫 Jaggery is NOT calorie-free.

🚫 Jaggery is NOT diabetic-safe in excess.

🚫 Jaggery is NOT a detox angel.

It is still sugar, just with better manners.

Think of it like this:

Sugar is a loud guest who overstays.

Jaggery is a polite guest—but still eats your snacks.

So… Should We Switch Completely?

Here’s the grown-up answer (boring but true):

✔️ Choose jaggery over refined sugar

✔️ Reduce total sweetness overall

✔️ Respect portion size

❌ Don’t overestimate it

Health is not about replacement only.

It’s about reduction + awareness.

Smart Ways to Use Jaggery Without Fooling Yourself

• Use it in tea occasionally, not daily addiction

• Prefer dark, unrefined jaggery

• Avoid mixing jaggery and sugar together (yes, that defeats the purpose)

• Pair it with fiber-rich foods

• Let sweetness be a guest, not a roommate

Final Sweet Truth (No Sugar-Coating Here)

Jaggery doesn’t make you healthy.

Your habits do.

But jaggery:

✔ Is less processed

✔ Offers trace nutrients

✔ Is kinder to metabolism

✔ Respects tradition and science equally

So yes—

jaggery is better than sugar.

But better doesn’t mean limitless.

Because even good things, when overdone, turn into lessons.

Final Thought

“Choose sweetness with awareness—your body remembers every choice.”

“Better choices, gentler metabolism, healthier days.”

Author’s Note (Because This Is My First Blog of the Year,2026 )

This year, I’m choosing awareness over assumptions,

science over trends,

and balance over extremes—

even when it comes to sweetness.

Let’s eat smart, live real, and laugh a little while learning.

— Suma Adari

World Meditation Day: What Years of Sitting With the Mind Has Taught Me

 Meditation doesn’t change life. It changes the person living it.

“Meditation isn’t escaping life. It’s meeting it.”

Meditation doesn’t make life quieter.
It makes you stronger inside the noise.

Sit. Breathe. Return.

      Most people don’t quit meditation because it doesn’t work.

      They quit because it works too honestly.

On World Meditation Day (21 December), instead of glorifying silence or selling serenity, I want to talk about what meditation actually does — to the mind, the body, and the very human chaos we carry every day.

Photo by Gaby Aziz on Unsplash

Meditation Is Not About Calm — It’s About Capacity

When I began training myself , the most common complaint I heard was:

“My mind is too noisy. I’m bad at meditation.”

That’s like saying, “My muscles ache, so exercise isn’t for me.”

Meditation doesn’t stop thoughts.

It builds your capacity to sit with them without being dragged around by them.

Neuroscience backs this up.

Research from Harvard Medical School shows that regular meditation thickens the prefrontal cortex (responsible for focus and decision-making) and reduces activity in the amygdala, the brain’s fear and stress center.

(Source: Harvard Gazette — Mindfulness & Brain Structure)

Photo by Topique SL on Unsplash

In simple words:

Meditation doesn’t remove stress.

It trains your nervous system not to panic every time stress knocks.

A Real Example: The Sleepless Doctor

One of our long-term peer trainee batch, was a medical professional — brilliant, disciplined, and exhausted.

She didn’t come to meditation for peace.

She came because she hadn’t slept properly in years.

She was suggested to start with short sessions. Just 7 minutes of breath awareness before bed.

After 3 weeks, she told me something important:

“My problems didn’t reduce.

But my body stopped fighting the night.”

This is not magic. It’s physiology.

According to the National Institutes of Health (NIH), meditation activates the parasympathetic nervous system, lowering cortisol levels and improving sleep quality.

(Source: NIH — Meditation and Stress Reduction)

Your body heals better when it feels safe.

Meditation teaches safety from the inside.

Meditation and the Body: More Than Mental Health

Many still believe meditation is only for emotional well-being. That’s outdated thinking.

According to the World Health Organization (WHO), chronic stress contributes to:

Heart disease

Diabetes

Autoimmune flare-ups

Digestive disorders

Meditation helps regulate:

Blood pressure

Heart rate variability

Inflammatory markers

A large review published in JAMA Internal Medicine found that mindfulness meditation significantly reduces symptoms of anxiety, depression, and chronic pain.

(Source: JAMA Internal Medicine, 2014)

I’ve seen this play out repeatedly:

People come for peace.

They stay because their body starts cooperating again.

Another Human Moment: The “I Don’t Have Time” Parent

A parent once told me:

“I can’t meditate. My life is too busy.”

She was asked to try this:

One conscious breath before answering their child.

That’s it.

Weeks later, they said:

“I still shout sometimes.

But now I notice it before it explodes.”

That pause — that single breath — is meditation in real life.

Meditation is not a posture.

It’s a pause between impulse and reaction.

What Meditation Really Gives You

Not constant happiness.

Not spiritual superiority.

It gives you:

Awareness before damage

Space before regret

Breath before burnout

The United Nations, which officially observes World Meditation Day (21 December), recognizes meditation as a universal practice that supports mental health, emotional balance, and social well-being across cultures.

(Source: United Nations — World Meditation Day Observance)

Why the World Needs Meditation Now

The United Nations, in recognising World Meditation Day, described meditation as a universal, inclusive practice that supports inner peace and collective well-being, across cultures and belief systems.

We live in an age of constant stimulation:

Notifications

News cycles

Performance pressure

Meditation doesn’t disconnect you from reality.

It reconnects you to yourself inside reality.

How to Begin (Without Ruining It)

Photo by Flavien Beauvais on Unsplash

Forget perfection.

Forget long sessions.

Start here:

Sit comfortably

Breathe naturally

Notice what arises

Return to the breath

Even 5 minutes a day can rewire how your body responds to life.

Consistency matters more than duration.

Honesty matters more than calm.

Final Thought

Meditation won’t give you a perfect life.

But it will give you a steadier nervous system to live an imperfect one.

On this World Meditation Day, don’t aim for enlightenment.

Aim for presence.

That alone is powerful.

Sources & Further Reading

United Nations — World Meditation Day

World Health Organization (WHO) — Stress and Health

Harvard Medical School / Harvard Gazette — Meditation & Brain Structure

National Institutes of Health (NIH) — Meditation and Stress Reduction

JAMA Internal Medicine — Mindfulness Meditation and Mental Health

Progress Nobody Clapped For

 

Becoming the Stronger Version of Yourself When No One Believed
You Could

Life doesn’t always reward hard work immediately. Sometimes the journey feels lonely, unseen, and unappreciated. But growth is still happening — quietly, deeply, powerfully.

Some victories don’t make noise. Some transformations happen without an audience, without applause, and without anyone saying, “I’m proud of you.” Yet you keep going — not for fame, not for validation, but for your own peace, self-satisfaction, and inner recognition. This book is about that quiet journey of becoming your strongest self even when nobody is watching.

“Progress Nobody Clapped For” reminds us that strength does not need permission or approval. In today’s mechanical, polluted, tech-driven world, everyone is scrolling, competing, rushing, and pretending, but very few are actually living. This book speaks to the hearts of those who still want to live life on their own terms, stay true to their thoughts without hesitation, and choose inner fulfillment over external applause.

Life is not meant to be a performance. You don’t have to be perfect to be proud of yourself. You don’t need attention to be valuable. You don’t need applause to be progressing. You are allowed to celebrate yourself, recognise your own growth, and build a life that feels right to you, even if no one else understands it.

If you have ever worked hard in silence, rebuilt yourself quietly, or moved forward without support, this book will feel like home. It is for the silent achievers, the dreamers, and the people who are tired of pretending or performing for approval. It is for those who want authenticity, peace, and self-respect above everything else.

This book will not ask you to become someone else. Instead, it will remind you how powerful you already are. Even if nobody notices your effort, you deserve a life that satisfies your soul — not just society. And someday, when you look back, you will know that every step counted, even the ones nobody clapped for.

For the silent fighters, the dreamers, the over-givers, the late bloomers, the ones who rebuild themselves quietly — this book is your reminder that your journey is not invisible.

https://www.amazon.in/dp/B0G5HRJZM2

You don’t need applause to rise.

 You just need belief — your own.

📚 When Learning Feels Heavy, Make It Lighter

 

Introducing My Fast-Flip Fingertips Series

There’s a moment every parent, teacher, and student quietly shares:

That small pause before opening a textbook — 
where the heart whispers, “I hope this isn’t as overwhelming as yesterday.”

I’ve seen that moment too many times.
In my own students.
In my own home.
Even in myself.

And somewhere between watching children juggle coaching schedules, digital distractions, family expectations, and their own quiet fears…
I realised something simple:

**Students don’t need more information.

They need kinder information.**

Information that doesn’t judge their pace.
That doesn’t demand hours of focus their minds don’t always have.
That doesn’t add to the pressure they already carry.

They need something they can hold without feeling heavy.

That is how the Fast-Flip Fingertips Series was born.

🌿 A Small, Human Attempt to Make Learning Gentle Again

We live in a time where attention slips away like sunlight — softly, silently, without warning.
Not because students are careless,
but because they’re carrying too much:

Academics

Expectations

Achievements

And all the silent battles no one talks about

So I wanted to create books that don’t demand discipline but offer support.
That doesn’t overwhelm, but guides.
That doesn’t shout knowledge, but whispers it clearly.

Fast-Flip is not a shortcut.
It’s a soft landing.

✨ What These Books Try to Do

Each page in the series is designed like a conversation — 
short, clear, respectful of a student’s time and emotional bandwidth.

No heavy paragraphs.
No unnecessary theory.
Just the essentials, laid out like stepping stones.

Something you can flip through in a break,
revisit during a tired evening,
or read on a day when your mind is quietly asking for mercy.

📘 The Six Books in the Series
Class 12

Fast-Flip, Class 12 Physics 2025: The Fingertip Revision Series

Fast-Flip, Class 12 Chemistry 2025: The Fingertip Revision Series

Fast-Flip, Class 12 Biology 2025: The Fingertip Revision Series

Class 11

Fast-Flip, Class 11 Physics 2025: The Fingertip Revision Series

Fast-Flip, Class 11 Chemistry 2025: The Fingertip Revision Series

Fast-Flip, Class 11 Biology 2025: The Fingertip Revision Series

They’re meant for students who learn in small pockets of time — 
between classes, between responsibilities,
between moments of self-doubt and self-belief.

🌻 Why I Call Them “Fingertip Books”

Because most students today don’t turn pages the way we used to.

They tap.
Swipe.
Flip.
Glance.
And yet — they learn.

Their style may look different,
but their dreams are the same.

These books honor that style.
Quick to read.
Easy to digest.
Designed to stay at the fingertips — 
not buried under anxiety.

💛 A Quiet Invitation

If you are a student who feels overwhelmed…
or a parent watching your child balance a world that moves too fast…
or a teacher trying to make learning feel lighter…

These books are for you.

Not to replace textbooks.
Not to replace effort.

Just to add a little breathing space in the middle of the race.

🔗 Here’s Where You Can Explore the Series

👉 For your ease, Amazon links here.

"Fast-Flip, class 12 Chemistry 2025: The Fingertip Revision Series" : Ideal for short attention…
"Fast-Flip, class 12 Chemistry 2025: The Fingertip Revision Series" : Ideal for short attention span readers eBook …www.amazon.in

"Fast-Flip, class 12 Biology 2025: The Fingertip Revision Series": Ideal for short attention span…
FastFlip Class 12 Biology is a quick-review, exam-smart guide designed for students who want maximum scores in minimum…www.amazon.in

"Fast-Flip, class 12 Physics 2025: The Fingertip Revision Series": Ideal for short attention span…
"Fast-Flip, class 12 Physics 2025: The Fingertip Revision Series": Ideal for short attention span readers eBook …www.amazon.in

"Fast-Flip, class 11 Chemistry 2025: The Fingertip Revision Series" : Ideal for short attention…
"Fast-Flip, class 11 Chemistry 2025: The Fingertip Revision Series" : Ideal for short attention span readers eBook …www.amazon.in

"Fast-Flip, class 11 Biology 2025: The Fingertip Revision Series" : Ideal for short attention span…
"Fast-Flip, class 11 Biology 2025: The Fingertip Revision Series" : Ideal for short attention span readers eBook …www.amazon.in

"Fast-Flip, class 11 Physics 2025: The Fingertip Revision Series" : Ideal for short attention span…
Fast-Flip, Class 11 Physics 2025 is your ultimate fingertip revision guide for students aiming to ace NEET, JEE, and…www.amazon.in

🌙 Final Thoughts

Every learner deserves a moment of ease.
A companion that says,
“It’s okay. You can do this. One small flip at a time.”

That is the heart behind Fast-Flip.

If this helped you feel seen, even a little,
then the series is already serving its purpose.

I hope it finds its way to the fingertips of every student who needs a gentler way to learn.

With best wishes , Suma Adari.

☀️ November 18 — The Day My Heart Still Nods and Smiles

 A quietly special date I never chose… but somehow chose me.

November 18.

Every year, this date arrives with the calm confidence of an old friend who doesn’t need an invitation.

No drama.

No glamour.

Just a simple, steady presence that makes my heart pause and think,

“Ah… today feels different.”

I don’t know why I care about this date so much.

It still surprises me.

We shifted our home on this day more than twenty years ago.

Nothing dramatic happened.

No “life-turning moment.”

Just usual moving-day chaos and that weird mixture of exhaustion and relief.

But then—somewhere around 2005—a quiet peace slipped into our lives.

Nothing big.

Nothing fancy.

Just a gentle atmosphere that made breathing feel easier.

And for some reason… my heart linked that feeling to this date.

Not my mind.

My heart.

Even today, November 18 has this soft pull.

Not because miracles happened,

But because life felt a little kinder around that time.

And yes, I laugh at myself for this.

Because every year I look at the calendar like,

“Okay, November 18… let’s see what fresh peace you’re planning today.”

And somehow, even something small is enough:

A simple early morning that feels unusually calm.

A tiny flower growing in a neglected corner — the kind that makes me think,

“Oh wow, even this survived. Good for you.”

Or a little moment of joy I didn’t expect — nothing huge —

but enough to make me smile and say,

“This day still has its charm.”

It’s not about miracles.

It’s about tiny reminders that my life did become lighter once…

slowly, quietly, without a big announcement.

So I keep this date close.

With affection.

With humour.

With that little inside joke, only I understand.

And by God’s grace…

Next November 18,

I hope to  —

a bit wiser, a bit calmer,

and still smiling at the strange beauty

of a date that continues to sit in my life

like a soft, warm bookmark.