Showing posts with label sleep. Show all posts
Showing posts with label sleep. 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

Tuesday, April 19, 2016

Frequent Coffee Breaks Keep You Healthy Too!

Coffee Breaks Make You Healthier




Coffee drinking is quite popular all across the world. There are many, who have coffee first thing in morning, referred to as bed coffee. Bed coffee is supposed to energize people and get them out of sleepiness. Many others take “coffee breaks” while at work, which relaxes them. Who would have forgotten the student days, when numerous coffee cups kept them awake until late nights just before examinations? Coffee drinking is supposed to increase alertness and concentration. The effects are mainly related to caffeine contained in the coffee.

Health-Related Benefits of Drinking Coffee

1. Lower risk of diabetes: In a Dutch study done on 40,000 people, it was found that drinking at least 3 cups of coffee or tea per day reduced the risk of developing diabetes by 42%. (Diabetologia 2009). The anti-diabetic effects are related to polyphenols found in coffee.
2. Lower risk of coronary heart disease: Moderate habitual coffee consumption (3-4 cups per day) lowers the risk of coronary heart disease, especially in women. (International Journal of Cardiology)
3. Coffee improves headaches and migraine, if taken alone or along with other painkillers.
4. Lower risk of brain stroke: Middle aged people in Japan, who drank 3 or more cups of coffee per day had lower rates of silent brain infarctions (strokes without symptoms, picked up on MRI scan of brain). Lesser brain infarctions would also lead to lesser incidence of dementia. (Journal of Stroke and Cerebrovascular Diseases, 2016)
3 or more cups of coffee intake per day reduced the risk of brain stroke (despite smoking tendency in coffee drinkers). A lower incidence of heart failure, diabetes and hypertension was also observed. (Nutritional Neuroscience, 2015)
5. Reduced risk of Alzheimer’s disease: Alzheimer’s disease is the commonest cause of dementia (memory loss and loss of other higher mental functions) in the world. Based on the meta-analysis of 11 research studies, it was found that higher coffee consumption reduced the risk of Alzheimer’s disease. (Nutrition, 2015)
6. Reduced risk of Parkinson’s disease: Parkinson’s disease is the commonest cause of movement disorder, characterized by tremors, rigidity and slowness of movements. Based on meta-analysis of 26 studies, increased caffeine/coffee consumption was associated with reduced risk of Parkinson’s disease. (Journal of Alzheimer’s Disease, 2010)
7. Reduced risk of multiple sclerosis: Researchers in USA and Sweden have found that drinking at least 900 ml (six cups) of coffee per day has protective effects against multiple sclerosis. Caffeine has neuroprotective properties and suppresses inflammation. (JNNP, 2016)
8. Reduced risk of depression and suicide: A meta-analysis of 11 studies showed a protective effect of coffee against depression. The relationship between coffee intake and depression was linear; for each cup/day increase in coffee intake, the risk of depression reduced by 8%. (Australia NZ Journal of Psychiatry 2016)
In addition, increased coffee consumption was also associated with reduction in incidence of completed suicides. (World Journal of Biol Psychiatry, 2014)
9. Reduced risk of cancer: Various studies have shown that regular coffee consumption is associated with lower risk of cancers. 5 or more cups per day reduced the risk of colorectal cancer (Oncotarget, 2016). Other studies have shown reduced risk of cancers of oral cavity, pancreas, urinary bladder, breast, uterus, and liver among regular coffee drinkers.
10. Lesser incidence of erectile dysfunction: Coffee can provide a boost to sexual health too. Men with coffee intakes of 2-3 cups of coffee/ day reported significantly lesser incidence of erectile dysfunction, as compared to those with no coffee intake or only 1 cup/day. (PLos One, 2015)
11. Lower death rates: Regular intake of coffee can increase longevity and prevent deaths too. Recent research has shown that people drinking 2-5 cups of coffee/day had significantly lower deaths from heart disease, chronic lung diseases, diabetes, pneumonia and influenza, and intentional self-harm. Coffee may reduce mortality risk by favorably affecting inflammation, lung function, insulin sensitivity, and depression. (American Journal of Epidemiology,

Possible Health Hazards of Coffee Drinking
1. Poor control of BP in patients with hypertension:  A recent study showed that older people with hypertension, who consumed 3 or more cups of coffee per day, had higher BP (systolic and diastolic). Coffee drinking, however, does not lead to an increased risk of developing hypertension (in people with normal BP).
2. Increased cholesterol levels: Drinking unfiltered or boiled coffee may cause an increase in the levels of LDL cholesterol and triglycerides.
3. Increased risk of coronary heart disease: Drinking 3 or more cups of Italian-style coffee (espresso or mocha) is associated with increased risk of coronary heart disease. (PLoS One, 2015). This effect was independent of cholesterol levels, as the cholesterol levels did not increase in this study.
4. Sleep problems: Caffeine is a brain stimulant and after consuming it, people feel alert. People sensitive to the stimulant effects of caffeine may not get proper sleep, if they drink coffee close to bedtime. Since, the effect of coffee may last for 5-6 hours, people sensitive to it should avoid coffee after 6 PM.
5. Not recommended for children: Coffee suppresses appetite, and may cause children to eat less. Also, after having coffee, children feel full, and avoid nutritious foods such as milk.
6. Pregnant and nursing women should have coffee in moderation: There is no restriction of coffee in pregnant or nursing mothers. However, they should restrict the coffee intake to 2-3 cups per day.

So, what is the final take home message?
1. Coffee is good for health, and can be safely consumed by adults.
2. For optimum benefits, it should be restricted to 2-5 cups per day.
3. The maximum safe limits for caffeine/coffee intake is 200 mg in one sitting (around 2½ cups of coffee) or 400 mg daily (around 5 cups of coffee). 
4. Coffee (without sugar and milk) has zero calories; and hence, people on strict diet too can freely have coffee.

DR SUDHIR KUMAR MD (Internal Medicine) DM (Neurology)
Senior Consultant Neurologist
Apollo Health City, Jubilee Hills, Hyderabad
Phone: 040-23607777/60601066
Online Consultation: http://bit.ly/Dr-Sudhir-kumar


Wednesday, April 6, 2016

HIGH STRAIN JOBS LEAD TO A HIGHER RISK OF STROKE


HIGH STRAIN JOBS LEAD TO A HIGHER RISK OF STROKE

Today's job requires working long hours, often stretching into late nights. Several jobs also require doing night shift duties. With increased internet connectivity, there is a boon to communication. However, it has also blurred the boundaries of "work time" and "leisure time". It is common to see people bringing work to home. At home, instead of relaxing, they remain busy on "business calls" on their smartphones, or work on "projects" on their laptops. While all these long and unearthly hours of work have increased their productivity making these employees "valuable assets" to the company; it has also taken a big toll on their health.





A recent study, published in NEUROLOGY Journal (Nov 2015) has shown a significantly higher risk of brain stroke in people with high strain jobs. The risk was higher for ischemic stroke (where the blood supply to a part of brain gets blocked), resulting in paralysis, impaired speech, blindness, and so on. The risk of brain stroke due to high strain jobs was found to be higher in women as compared to men.

Several reasons may be involved in increasing the risk of brain stroke in high strain jobs:
1. Work strain may lead to unhealthy lifestyles such as increased smoking, reduced physical activity, unhealthy eating habits, untimely meals, reduced sleep, lack of health check ups, etc. All of them are risk factors for stroke.
2. Work stress is often associated with certain cardiovascular risk factors, such as metabolic syndrome, high body mass index (obesity), impaired glucose metabolism (diabetes), and dyslipidemia (high cholesterol), which are also known to be risk factors for stroke.
3. Work stress can also lead to neuro-endocrine disturbances, leading to increased inflammation and plaque destabilization, leading to ischemic brain stroke.

Therefore, one needs to maintain a good work-leisure balance. Maintaining good work out put and efficiency are important, however, it should not be at the cost of strain and stress.
1. Working hours should be restricted to 8-10 hours per day.
2. Work should not be brought home.
3. There should be adequate time left (after work) to spend with family; and exercise on a regular basis.
4. Smartphones and laptops should be in silent mode during sleep, so that sleep is not disturbed.
5. Avoid night shift duties as much as possible.
6. Avoid excess travel, as it leads to disturbed sleep rhythm, as well as increased strain.
7. Periodic breaks and vacations with family are advisable, to get relaxed and recharged.

DR SUDHIR KUMAR MD (Medicine) DM (Neurology)
Senior Consultant Neurologist
Apollo Hospitals, Jubilee Hills, Hyderabad
Email: drsudhirkumar@yahoo.com
Phone: 040-23607777/60601066
Online Consultation: http://bit.ly/Dr-Sudhir-kumar

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