Showing posts with label hypertension. Show all posts
Showing posts with label hypertension. Show all posts

Wednesday, September 7, 2016

WHY IS SILENCE GOOD FOR YOUR BRAIN?


WHY IS SILENCE GOOD FOR YOUR BRAIN?

Brain is, without any argument, the most important organ of our body. We depend on brain to ensure better performance of all useful activities, be it related to our jobs or household chores. Some of the important functions of brain include memory, reasoning, judgment, language, calculation, etc. Having understood the importance of brain and its functions, it is equally important to understand the measures needed to take good care of the brain.

Nutritious diet, regular physical activity, freedom from stress and anxiety, sound & adequate sleep, regular brain “exercises” (solving crossword puzzles, Sudoku, etc), preventing head injury and avoiding smoking, are important measures that ensure good brain health.

The purpose of this article is to emphasize the important role played by silence in the wellbeing of brain. Who has not heard this- “If speech is silver, silence is gold”!

In our daily lives, we are surrounded by different kinds of noise and sounds most of the time. These include sound of vehicles, loud music, ringing of smartphones, and so on. This “noise pollution” has a detrimental effect on our brain and body. Various research studies have shown that exposure to noise leads to higher incidence of elevated blood pressure, which is an important risk factor for heart attacks and brain strokes. Noise pollution also causes impairment of hearing; sleep disturbances, and problems with memory and concentration. Studies have concluded that children exposed to households or classrooms near airplane flight paths, railways or highways have lower reading scores and are slower in their development of cognitive and language skills.  

If noise has so much of adverse effects on brain, silence should have just the opposite effect- and it is indeed so.
1. Silence leads to lowering of heart rate and blood pressure. This effect on BP lowering is seen with as little as two minutes of silence. Lowering the BP would lead to a lesser incidence of brain strokes.
2. Silence is relaxing and rejuvenating. In this 24X7 work environment with exposure to various sounds, our brain gets muddled and then, we cannot focus and concentrate. Therefore, we need periods of quiet and calm to allow our brains to recharge. Some people use music to relax. While music does relax the brain, it is interesting to note that silence has far greater effects on brain relaxation than music.
3. Silence promotes better sleep. We have all experienced the difficulties in falling or maintaining good sleep, when exposed to sounds or noise. In silent environment, on the other hand, sleep is sound and relaxing. Better sleep translates into better functioning of brain. Growth hormone is secreted in brain during sleep. Consolidation of memory and learning also occurs during sleep. Good sleep is also a stress buster and lowers BP.
4. Silence may improve memory. In an interesting experiment conducted on mice, it was found that exposing them to two hours of silence per day led to development of new neurons in the hippocampus area of the brain. Hippocampus is mainly involved in memory, emotion and learning. So, there is a high possibility that these brain functions would improve, if one is exposed to even short periods of silence on daily basis.
5. Silence is a stress buster. When a person is stressed and anxious, one of the best and easiest quick fixes is to take rest (sit or lie down) in complete silence. While it may be tempting to get a counseling done by a family member or a psychologist for stress, it is equally important to have periods of silence to overcome stress.
6. Silence improves our ability to concentrate and focus. In our daily lives, we are constantly exposed to stimuli- sounds as well as sights. This makes our brains foggy and inattentive, leading to difficulty in concentrating. In this situation, the ability to solve problems or to come up with new ideas is greatly hampered. Silence, even for short periods, comes to our rescue in this condition. Silence makes the brain fresh and energetic. One can solve complex problems and come up with bright new ideas after a brief period of silence.
7. Silence helps us tap the hidden talents and strengths in our own brain. Brain has immense capacity and resources, which largely remain untapped. This is because one cannot look deep inside his brain, when exposed to distractions of sounds/noise. On the other hand, in a silent environment, one can daydream, fantasise or think and be more creative. As Herman Melville once wrote, "All profound things and emotions of things are preceded and attended by silence."
8. Silence reduces the risk of heart attacks and brain strokes by reducing plaque formation in the arteries. 
All these beneficial effects of silence on brain should prompt us to seek silence everyday in our busy lives, even if it is for a brief period. Moreover, sitting in silence is free, easily accessible, and has no side effects.





This article was modified and published in September 2016  issue of B POSITIVE magazine, a heath and wellness magazine.

DR SUDHIR KUMAR MD DM (NEUROLOGY)
CONSULTANT NEUROLOGIST
APOLLO HOSPITALS, HYDERABAD
PH-04023607777
Email: drushirkumar@yahoo.com

Friday, March 18, 2016

TIPS FOR GOOD AND RELAXING SLEEP (on WORLD SLEEP DAY)

TIPS FOR GOOD AND RELAXING SLEEP

Today is World Sleep Day (celebrated on Friday of second full week in March).  You must be wondering why should we celebrate World sleep day. This is because about 45% of population suffers from one form of sleep disorder or other or are sleep deprived. Sleep problems are not only associated with un-refreshed feeling, but are also associated with major health hazards. So, the World sleep day is aimed at raising awareness about benefits of good sleep and ways to ensuring a good sleep. This year’s slogan for World sleep day is “Good sleep is a reachable dream”.

Normal Sleep
     1. Normal sleep duration is 7-9 hours in adults (10-11 hours in 6-12 year olds; 9 hours in teenagers)
     2. Natural sleep occurs at nights, as melatonin (sleep hormone) is released during nights (when there is no light)
     3. Adults need to sleep only once (at nights). This is called monophasic sleep. People older than 60 may have biphasic sleep (in addition to nights, they may sleep in afternoons too). Newborn babies and infants may have polyphasic sleep (they sleep and get up multiple times).
     4. The best time to go to bed is between 9 PM to 11 PM and the best time to get up is between 5 AM to 7 AM. It should be made a habit to go to sleep and awaken at the same time everyday to avoid sleep problems.
     5. People who work until late evenings may benefit from a short post-noon sleep, called as siesta or power nap. Typically, it should not last more than 15-20 minutes. Siesta energizes the individual improving their work efficiency.

Functions of Normal Sleep
1. Sleep is restorative in nature and makes us fresh and energised to do the day’s work,
2. Growth hormone (GH) is released at nights during sleep. GH secretion may get affected in nights shift workers (and day sleepers). (Prolactin and testosterone are also maximally secreted at nights)
3. Consolidation of memory occurs during sleep. So, it is a better habit to have a good nights’ sleep for better memory, rather than burning midnight oil! The best long term memory is achieved when learning is followed by sleep within three hours.

Risks and Hazards of Sleeping Less
1. Attention and concentration are impaired the day after less sleep. This could result in driving errors, poor efficiency at school or work, as the case may be,
2. Some people complain of general tiredness or heaviness of head/headache after sleeping less,
3. Memory impairment may occur in people sleeping less,
4. Increased irritability and behavioral problems are seen in sleep deprived people,
5. Less sleep may make you fat and lead to obesity,
6. Increased incidence of diabetes mellitus, hypertension, cancer, stroke and coronary artery disease is seen in people sleeping less,
7. Lack of sleep kills sex drive,
8. Less sleep may lead to depression and anxiety; also, people with depression and anxiety sleep less,
9. Lack of sleep leads to skin ageing, and makes it lackluster. Dark circles may form under the eyes.
10. There is also an association between less sleep and higher death rates. Reducing sleep duration from 7 to 5 hours on a regular basis may double the risk of death, mostly from cardiovascular causes.

Tips for Ensuring Good and Sound Sleep
1. Have a light dinner and avoid heavy meals at nights. Eat at least two to three hours before sleeping time. A full stomach may cause sleep disturbance. Late dinners may cause acid reflux in the stomach,
2. Avoid tea, coffee other stimulant drinks at nights, as it may cause less sleep,
3. Avoid smoking at all times, especially at nights,
4. Maintain a good sleep hygiene (try to sleep and wake up at the same time every day)
5. Avoid night shift duties and doing duties in changing shifts (occasional night duty is alright),
6. Avoid frequent travels to places with different time zones (this can lead to jet lag and impaired sleep),
7. Avoid arguments and heated discussions just before sleep,
8. Avoid watching negative news on TV about various crimes, etc at nights. Instead it may be better to listen to some soothing music or read a relaxing novel.
9. Exercise in the evenings improve night’s sleep quality,
10. A glass of milk would also improve sleep,
11. The bedroom should be used only for sleep (and sex) and office work should not be brought to bedroom.
12. It is better to keep the phones and other gadgets away during sleep, and keep them in silent mode
13. Sleep is better in dark, so, ensuring that would improve sleep quality.
14. Also, maintain a good ambient room temperature. Too hot or too much cold temperature may hamper good sleep.
15. Avoid taking sleeping pills, as they can lead to addiction or dependence on them. After that, you would not get sleep without them and over a period of time, much higher doses of sleeping pills would be needed.

DR SUDHIR KUMAR MD (Internal Medicine) DM (Neurology)
Senior Consultant Neurologist
Apollo Health City, Hyderabad
Phone- 0091-40-23607777/60601066
Online consultation:  http://bit.ly/Dr-Sudhir-kumar


Wednesday, May 25, 2011

What are the risk factors for brain stroke?

RISK FACTORS FOR BRAIN STROKE

Brain stroke is a medical emergency, which is characterized by sudden onset weakness or paralysis of one half of the body. Other disabilities may include inability to speak, impaired vision, severe headache or imbalance while walking.

Risk factors for brain stroke include modifiable and non-modifiable factors:

Modifiable factors:
  • Obesity,
  • Smoking,
  • High blood pressure,
  • Diabetes mellitus,
  • Elevated cholesterol
  • Elevated homocysteine levels
  • Cardiac diseases
  • Stress
Non-modifiable risk factors for stroke include:
  • Older age
  • Family history of brain stroke
  • Male sex
It is important to get regular check-ups done to identify any risk factors for stroke. If any of the above conditions are identified, proper treatment would ensure a stroke-free life. In case of any stroke-like symptoms, you should immediately contact your neurologist/family doctor.

Dr Sudhir Kumar MD (Internal Medicine) DM (Neurology)
Senior Consultant Neurologist
Apollo Hospitals, Hyderabad, India
Phone- 0091-4023607777/60601066
Email: drsudhirkumar@yahoo.com