Dr Chandril Chugh

How to train the mind to be healthy and active?

There are numerous healthy mind tips that you should keep in mind, including brain healthy foods and tips to train your mind for greater brainpower and superior brain functioning alike.

How to keep the brain healthy and active

There are many tips that you can follow in this regard:

• Playing Games- There are many active brain exercises, brain training games, modules, programs and other games that you can play. This is a great way to keep challenging your brain and keep it agile and sharp. You can also solve the crossword, do Sudoku and play other electronic games that keep you mentally alert. You can spend just 15-30 minutes each day on brain games and they will be fun experiences while giving you intangible yet vast benefits in turn.
• Meditating- You can meditate each day to boost mental health considerably. Meditation helps in relaxing your senses while engaging your brain through a whole new mental state.
• Eating specific items- You can try consuming active brain food such as olive oil, flaxseed and walnuts, along with fish oils, nuts and more. Ensure that you consume less saturated fats and more of these brain-healthy food items. Trans-fats should be completely cut out from your diet plan.
• Storytelling- Stories help in building the foundation of memories, communication and interpretation of various events and also sharing experiences with others. Practice storytelling in a manner that is fun and interesting for others. This will help you engage your brain greatly.
• Watch television sparingly- Do not watch television for hours each day. Turn off the television and spend time exercising your mind, reading, gathering knowledge, learning new things, relaxing, exercising and spending fun times with your family members and loved ones.
• Exercising- Physical exercise is great for engaging and stimulating the brain. Your brain has to constantly learn new muscle movements and skills in the process.
• Reading- Keep reading new and different things to challenge your brain constructively. This will interest you and help you diversify your overall spectrum greatly. Imagination helps in giving a solid workout to your brain.
• Learning- Learn new skills, techniques and take up new hobbies. This will challenge and invigorate your brain and give you something to cherish.
• Shaking up your routine- Change your routine periodically, including chores, hobbies and activities in varying amounts. Keep your brain young and active by constantly challenging it. Go through different routes to your regular haunts, do things in varying order and breakthrough stifling daily routines every once in a while.

How to improve brain functions

You can enhance overall brain functioning in the following ways:

• Boost your diet plan by including brain-healthy foods and also consuming more fresh vegetables, fruits, nuts, fish oils, olive oil and soon.
• Keep your blood pressure in check with regular exercise, limited consumption of alcohol, lower stress and a proper diet.
• Maintain optimal blood sugar levels and combat diabetes with the right diet plan, exercise and keeping the pounds off.
• Check cholesterol levels and make sure that you combat HDL or bad cholesterol which is associated with diverse health risks. Controlling your weight, exercising and following the right meal plan will help you check and maintain your cholesterol levels.
• Drink in moderation and avoid tobacco usage.
• Care for yourself and your emotions. Get good rest and make sure that you nurture your passions.
• Safeguard your head, keeping head injuries at bay.
• Build your social communities and networks, especially as you grow older. This is a must for enhancing brain health and improving brain functioning greatly.

If you know someone suffering from a neurological disorder, then contact Dr Chandril Chugh. He is the best neuro physician.

by Dr Chandril Chugh

Types of Headaches

Understand What are the Different Types Of Headaches

At some point or the other, every individual has experienced headaches. For some, it might be short-lived, while for others, headaches may have become a regular part of their existence. According to World Health Organisation (WHO) statistics, almost 50% of the adult population suffers from one or the other form of headache.

 According to the International Classification of Headache Disorders, more than 150 headaches are divided into primary and secondary headaches.

Learning about the types of headaches and the location of the pain can help mitigate the effects and also assist in analysing if medical attention is required.

What causes headaches?

Before we delve into headaches, let us first understand the different factors that may trigger headaches. Some of the most  common and prominent triggers are:

• Stress
• Bad posture
• Change in sleep patterns
• Poor sleep
• Alcohol in general and red wine in particular
• Food such as processed meat containing nitrates
• Dehydration
• Coronavirus
• Concussion
• Toothache
• Poisoning
• Hangover
• Acute Sinusitis
• Neck cramps
• Brain tumour
• Glaucoma
• Ear infection
• Panic attack
• Anxiety attack
• Stroke
• Overmedication
• Hormonal change
• Loud noise
• Bright lighting
• Skipping of meals
• Chain Smoking

Types of headaches to worry about:

This article will look at the most common types of headaches and learn tips and tricks for better management and when to seek medical attention.

1- Migraine headaches:

Migraine headaches are widespread. Here, a person will have an intense throbbing on one side of the head which can be very painful. In addition, migraines can result in a heightened sensitivity to smell, sound and light and may experience frequent nausea.

Some patients may also develop an aura sensation before the headache begins. Migraines may often be accompanied with:

• Muscle weakness.
• Seeing flickering lights.
• Blurry vision.
• Tingles.
• Difficulty in speaking.
• Sensory and visual disturbances.

2- Cluster Headache:

A cluster headache is one wherein there the headache occurs recurrently. People suffering from recurring headaches often suffer from excruciating pain around one eye or behind one eye.

This headache can appear suddenly out of the blue and last up to three hours. However, it may also last only for about 15 minutes. The cause of cluster headache is still unclear, but you need to seek immediate medical attention if a fever accompanies the headache.

 Moreover, cluster headaches are often accompanied by other symptoms such as

• An eyelid that is swollen
• Watery eyes
• An agitated feeling or general restlessness
• Photosensitivity
• Audio Sensitivity
• A runny nose

3- Headache arising out of tension:

Headaches such as these are widespread, and almost every adult has experienced them at some point or the other. Here, the patient will feel a constant dull pain on both sides of his head. The duration of these headaches can last for thirty minutes or even an hour.

Headaches arising out of stress and tension also may present with themselves duration with other symptoms such as

• Light sensitivity
• Sound sensitivity
• Face, head, neck, and shoulders are tender and feel stressed
• Pressurised feeling behind the eyes.

The common triggers of this type of headache are usually stress and anxiety.

4- Headache caused due to exertion:

Unlike the previous headache caused by mental factors, this type of headache is usually caused by intense physical activity. Therefore, the short-lived duration may also last for a couple of days.

Patients will feel a throbbing pain inside their head, and such type of headaches is presently found in people who have a migraine family history. The factors that trigger  an exertional headache includes:

• Jumping
• Weight lifting
• Chronic cough
• Constant sneezing
• Running
• Sexual intercourse

If such a headache does not stop and persists for a prolonged period, you must seek medical attention since it might indicate something more serious.

5- A Hypnic Headache:

Hypnic headaches are rare conditions that only appear after crossing 50. It is also known as “alarm clock headaches” since it mainly occurs in the middle of the night and causes the patient to awake from his sweet slumber because of the throbbing pain. 

A hypnic headache may occur a couple of times a week and can last for up to 3 hours. However, there are no clearly known triggers, and such headaches are usually harmless.

6- Sinusitis headaches:

Such a headache is prevalent in people suffering from sinusitis. Sinusitis occurs when the sinuses are inflamed either from an allergy or an infection.

Such a headache will be felt on the face, the eyes, the cheeks and the top of the nose bridge. The pain can even spread to the teeth and the jaw on some occasions.

7- Headaches caused by caffeine:

Such headaches are more prominent in those people whose caffeine consumption is above the standard prescribed value. The average defined value for caffeine consumption is 400 mg per day, translating into around 4 cups.

Headache can occur as a symptom of caffeine withdrawal, which can develop twelve to fourteen years post caffeine withdrawal. It may last for about two days, while it may perform for 9-10 days. Headaches are often accompanied by other symptoms such as nausea. 

• Nausea
• Mood swings
• Irritation
• Concentration difficulties
• Lethargy

These are the most common types of headaches, and it is essential to understand which category your headache belongs to. The different types of headaches will require medical attention if the pain worsens or persists even after taking over the counter medication such as ibuprofen. Moreover, knowing the types of headaches will also help you reduce the triggers associated with them.

Are you suffering from headaches? Schedule an appointment with Dr Chandril Chugh, who provides headache treatment. 

by Dr Chandril Chugh

Things to Know About Vertigo

Have you ever felt a sudden spin when standing up? Or has a sudden jerking movement suddenly caused you to feel dizzy, leading to a shift in your reality? If your answer is YES to these questions, you might be suffering from Vertigo.

In this article, we shall read about the different facts associated with vertigo, early symptoms, side effects of vertigo, and what triggers vertigo and other related information. But before we delve into all this, let us first understand what vertigo is.

What is Vertigo?

Vertigo can be described as a condition wherein a person experiences a spinning sensation and feels like their environment is going around in circles. Some people may describe vertigo as a phobia of heights, but this will not be correct again.

Vertigo is a symptom of many other illnesses and not a disease itself.

Facts about Vertigo

1- Vertigo is more common than you think

Vertigo can occur at any age, especially as one gets older.  However, before the age of twenty, vertigo is very rare or even abysmal. After one crosses the age

of 65, the probability of getting vertigo is very high.

2- The early symptoms of vertigo is varied and not limited to one

 A person suffering from vertigo, apart from the dizziness and head spins, might also experience other vertigo attack symptoms such as 

• Feeling of lightheadedness.
• Nausea.
• Vomiting.
• Headaches.
• Constant feeling of motion sickness.
• Tinnitus.
• A full feeling in the ears.
• Uncontrollable movement of eyes.
• Nystagmus.

These are some of the vertigo attack symptoms that people experience. If you ever have any of these symptoms, contact your doctor immediately.

3- There is no single cause of vertigo. 

The causes of vertigo are varied, and no one condition leads to vertigo. Usually, Vertigo is caused by an imbalance in the CNS or central nervous system or a problem in the inner ear. How common is vertigo? It is more common than you think.

Some of the most common causes of vertigo are:

• Labyrinthitis is caused by an inflammation of the vestibulocochlear nerve within the inner ear. This nerve is responsible for sending information to the brain about motions made by the head, sounds and head position.
• Vestibular neuritis results from an inflammation of the vestibular neuritis. This condition can cause vertigo and other symptoms such as blurry vision and off-balance feeling or nausea.
• Cholesteatoma or a skin growth that is non-cancerous which develops in the middle ear as a result of repeated infection. This condition can lead to dizziness, loss of hearing and vertigo.

Meniere Disease is caused by a buildup of fluid in the inner ear and triggers vertigo accompanied by a ringing in the inner ears and hearing loss.

Other factors causing vertigo are:

•  Syphilis
•  Herpes Zoster Oticus
•  Otosclerosis
•  Ataxia, leading to muscle weakness
• A transient ischemic attack or a mini-stroke
• Brain stem disease or Cerebellar
• Multiple sclerosis
•  Acoustic neuroma
•  Head injury
•  Migraines
• Ear surgery
• Perilymphatic fistula
•  Prolonged bed rest
•  Chronic medication

4- Vertigo during pregnancy is common

If you’re wondering what triggers vertigo during pregnancy and are there any side effects of vertigo, then read on. According to experts, dizziness is a very common feature during pregnancy. This is because hormones are constantly changing during pregnancy, which directly affects the fluid level of the body. When there is a change in the level of fluids in the inner ear, it can lead to vertigo and a precarious balance. 

Since there are alterations in the inner ear during pregnancy, vertigo becomes a common feature in many pregnant women.

5- Can ear problems cause dizziness?

An infection or imbalance of our inner ear can cause vertigo. This is because the vestibular system responsible for our sense of balance resides within the inner ear. Hence any ear infection can make us susceptible to vertigo.

6- Vertigo is of two types: Acute and chronic

In the case of chronic vertigo, the people suffering from it will experience it only once or twice and may never again experience vertigo throughout their lifetime. However, if it persists, then it can be termed chronic vertigo.

7- Vertigo can be cured

Often, mild vertigo is cured naturally. However, if it persists, it can be treated either by a general practitioner, ENT specialists, or neurologists.

Certain exercises can also help improve vertigo, such as vestibular rehabilitation exercises or eye movement exercises such as side to side eye movement or even Tai Chi. 

8- Surgery can also be a remedy for Vertigo.

Surgery is not often required for vertigo. It is only recommended if conservative measures do not work. However, surgical procedures are accompanied by hearing loss risks.

9- Vertigo can also be hereditary

Vertigo may not necessarily be hereditary, but some symptoms may be genetic.

Some examples are:

1- Migrainous Vertigo

2- Familial Meniere Disease

3- Familial Episodic Ataxia

4- Bilateral Vestibular Hypofunction

10- Vertigo can be improved by improving your diet.

Avoiding caffeine, alcohol, salt, nicotine, and sugar has shown to be an improving factor when it comes to vertigo. Maintaining a good fluid balance is essential to improve vertigo.

Vertigo can be troubling, and the side effects of vertigo can make your life very difficult. If your symptoms are worsening, you must immediately visit your medical professional.

You can also read some important blogs

1. How do you know if you have silent migraine
2. Importance Of Taking Care and Spending Time for Oneself
3. Ways To Reduce Stress Amidst Hectic Lifestyle

by Dr Chandril Chugh

Bursting some common myths about Epilepsy.

Epilepsy is one such disease that is the most misunderstood. Television and other forms of media have portrayed this illness in the most cliche manner: a person suddenly falling on the ground, losing consciousness, and starting shaking uncontrollably. This is not incorrect, but when we talk of epilepsy, it goes way beyond just one form of seizure. This is why common misconceptions about epilepsy are numerous, and in this article, we shall look at the most common epilepsy myths and debunk each of them. But before we get to that, let us first understand epilepsy and learn of differences in epilepsy v/s seizure.

What is Epilepsy?

Epilepsy is a neurological condition wherein an individual experiences unprovoked seizures and brought upon by unexpected, sudden, sporadic and intense electrical release of brain cells in the brain. This sudden surge of electrical waves in the brain causes severe seizures and can alter the brain’s normal functioning.

As per a WHO report, out of the total global population, at least 50 million people have epilepsy. Another alarming statistic is that most of these epilepsy patients, at least 80% of the 50 million, reside in middle to low-income countries. You might be wondering why this fact is alarming. In such countries, awareness about this disease is less, and the ancient myths about epilepsy are more prevalent.

This causes a mental burden on the people who have epilepsy, and as research shows, 

“ psychological distress have been reported to have a significant impact on the quality of life of individuals with epilepsy.”

People living with epilepsy are subjected to many societal misconceptions, which has led to too much psychological stress among epilepsy patients, which can cause more harm and lead to severe health conditions.

Difference between Seizure and Epilepsy

The main difference between a seizure and epilepsy lies in the number of occurrences or episodes. In the case of a seizure, the event is just once, or it is just a rare occurrence. However, in epilepsy, there will be many episodes of such electrical discharges in the brain. If you get a single seizure, it is not an indication of epilepsy since a brain injury or a stroke can trigger a seizure. 

Facts and Myths About Epilepsy

1- MYTH: Epilepsy, a brain injury, or a stroke that can trigger a seizure means an evil entity has possessed a person.

   FACT: This is an ancient belief that has done a lot of harm. Epilepsy is a neurological illness that requires medical intervention and not an exorcism. It is a condition that requires treatment by epileptologists, neurologists and paediatricians.

2- MYTH: Epilepsy is an infectious disease.

  FACT: Epilepsy is not at all contagious. This is, in fact, one of the oldest myths about epilepsy. The causes of epilepsy are varied, but they cannot be transmitted from one person to the other. 

3- MYTH: Epilepsy is only caused due to a fall.

   FACT: There are numerous causes of epilepsy. Some of the reasons are:

• Brain injury occurs in the prenatal or postnatal stage.
• Brain malformation is owing to its origin in genetics.
• Multiple head injuries.
• Stroke
• Brain tumours
• Certain Genetic Syndromes.
• Infections on the brain such as encephalitis or meningitis.

4- MYTH: Epilepsy patients are depressed, emotionally immature, and unstable.

    FACT: This is another major misconception about patients who have epilepsy. Yes, it can be challenging to cope with the fact that they can have an episode and a random hour. However, this does not mean that they live in fear or are unhappy. On the contrary, as per research, many people who live with epilepsy have a happy life and are emotionally secure and stable.

  5- MYTH: Epilepsy is a mental sickness.

      FACT: Epilepsy is not a mental sickness. Psychological issues are seen only in patients who have severe epilepsy. However, patients with epilepsy have no mental illness and go about their daily lives like any other normal human being.

6- MYTH: Epilepsy episodes always involve fainting or loss of consciousness and convulsions.

    FACT: According to the Epilepsy Society, Not all seizures or episodes result in convulsions or loss of consciousness. Some people may not experience these as they can either go blank for a few seconds or might just be wandering around while being very hazy and delirious.

7- MYTH: If a person has a seizure, an object must be inserted in their mouth to stop them from biting their tongue.    FACT: This can be very dangerous as the person might injure their jaw muscles and lead to more damage.

 8- MYTH: High beam lights or pointing a flashlight towards the person will induce an epileptic seizure.     FACT: This is not entirely false as there are cases of Photosensitive epilepsy. However, this forms only a meagre percentage, so it does not stand too for all cases of epilepsy. Photosensitive epilepsy occurs only in about 5 per cent of the total epilepsy population.

Now that we have some information about epilepsy and the misconceptions, let us empathise with those who have epilepsy to make the world a better place for them.

To get the best epilepsy treatment, consult with the best neurosurgeon. If anyone you know has epilepsy, you might refer them to Dr Chandril Chugh. 

by Dr Chandril Chugh

5 Early signs of Obsessive Compulsive Disorder (OCD) that you shouldn't ignore

Keeping your surroundings clean and your house well organised are considered healthy habits, but it could get troublesome when you start becoming obsessed with these healthy habits.

Washing your hands frequently, cleaning your house to perfection, and organising everything in a cupboard could be a sign of an anxiety disorder which in medical terms is known as obsessive-compulsive disorder or OCD. People who suffer from this disorder often have obsessive thoughts and compulsions that unnecessarily complicate their lives. The early signs of OCD appear slowly, but you can overcome this disorder easily if you take the proper measures in the initial stages.

What is OCD?

Obsessive-compulsive disorder or OCD features a pattern of unwanted thoughts and observations that could lead you to repetitive behaviour. Twenty habits and compulsions intrude with your daily activities and cause significant distress.

You may neglect your obsessions, but it will only increase your distress and anxiety. Eventually, you will feel compelled to perform compulsive acts to ease your stress. Despite efforts to ignore or get rid of annoying thoughts for ages, Dell keeps coming back, leading to a more ritualistic behaviour.

Causes of OCD often centre around specific themes, such as extreme fear of getting contaminated by germs. So you start washing your hands by contamination fears until they are entirely so and chapped. If you have compulsive, repetitive behaviour, you may be embarrassed about the condition, but treatment could be effective.

What causes OCD?

The exact causes of OCD are still unknown, but researchers have said that some brain areas do not typically respond to serotonin, a chemical used by nerve cells to communicate with each other.

Genetics also contribute to OCD symptoms and signs. If your parents or sibling has OCD habits, there's about a 25% chance of another family member having it.

Early signs of OCD to look out for

Here are some early symptoms of OCD to look out for.

1. Handwashing excessively: It is an excellent practice to keep your hands clean. Virus and bacterial infections are less likely as a result. Overcleaning, on the other hand, might be a common OCD thought. It's concerning to wash your hands or rub sanitiser on your hands many times every day. OCD can manifest itself as a strong need to keep yourself clean owing to a fear of germs and pathogens.
2. Re-checking everything: It is one of the early signs of OCD in adults. Excessive checking of everything, including doors and gas knobs, might indicate something is wrong. Re-checking every 3-4 hours is a frequent practice among persons with OCD, and this practice might be motivated by various factors, including an obsession or a fear of being injured.
3. Performing tasks systematically: Performing everything systematically is very common among early signs of OCD in childhood. People with OCD do actions according to a numerical pattern, which they usually follow. For example, when climbing the stairs, count the steps or do a particular task at a specific time. The majority of these behaviours are founded on superstition, and they are afraid that something terrible will happen if they do not complete the work.
4. Extra organised: Some persons with early warning signs of OCD are overly organised. They follow a strict routine, such as keeping their phone on the left side of the desk and their water bottle on the right. They are pretty specific about where items are placed around them, and any change might cause them anxiety.
5. Perfectionist: The majority of persons with OCD strive for perfection in all they do. They are more concerned with their appearance or a specific body area. Some people dislike their noses or smiles, making them self-conscious in public.

Why you shouldn't ignore the above-stated signs

Without treatment, the intensity of OCD can develop to the point that the sufferer's life is consumed by it. It can, for example, make it difficult for them to attend school, retain a job, and lead to social isolation. As a result, many persons with this illness consider suicide, and roughly 1% of those die by suicide.

In terms of the prognosis for the individual symptoms, it is uncommon for them to progress to the point where they are physically incapacitating. However, issues such as excessive hand washing can lead to concerns such as the skin getting dry and even breaking down, and trichotillomania can produce ugly scabs on the scalp.

Time to seek help

Because they are humiliated or embarrassed, people with OCD are typically hesitant to seek assistance. If you have OCD, on the other hand, you have nothing to be ashamed of. It's a long-term health problem, similar to diabetes or asthma, and it's not your fault.

It's critical to seek treatment because your symptoms are unlikely to improve and may worsen if you don't.

If you suspect you have OCD, you should see your doctor. They will most likely ask you a series of questions regarding your symptoms and how they affect you at first.

If your doctor believes you have OCD, you may be sent to a professional for an evaluation and therapy.

How is OCD treated?

The prognosis for OCD is favourable with therapy. In the end, most people will be cured of OCD, or at the very least have their symptoms reduced to the point that they can live everyday life.

The following are the most common OCD treatments:

1. SSRIs selective serotonin reuptake inhibitors (SSRIs) – This medication can help reduce your symptoms by altering the balance of chemicals in your brain. 
2. Cognitive-behavioural therapy (CBT) – Involves a treatment known as graded exposure with response prevention (ERP), which encourages you to face your fear and let the obsessive thoughts occur without "neutralising" them with compulsions.

If these therapies don't work or your problem is especially severe, you may need to be sent to a mental health expert for help.

Conclusion

OCD symptoms can manifest in a variety of ways. In addition, other mental health diseases and settings, such as schizophrenia, anxiety, tic disorder, or postpartum OCD, can also be associated with OCD. Treatment can assist with any symptoms you may be experiencing.

Talk to your health care physician or a therapist if you're having trouble with everyday duties and personal relationships due to OCD symptoms. They can assist you in locating the appropriate treatment to assist you in learning to manage OCD.

When it comes to OCD, Dr Chadril Chugh is the most qualified doctor. With 16 years of experience as a neurologist, Dr Chandril Chugh specialises in minimally invasive brain procedures. Among his most prized talents is psychiatric neurology, one of the most prestigious super-specialities in medicine that has revolutionized the way patients are treated.

by Dr Chandril Chugh

Fight Neurological Disorders With These 5 Yoga Poses.

Yoga has become a popular therapy for managing neurological disorders. Its healing benefits, especially for the nervous system, help people recover from neurological issues like epilepsy, stroke, multiple sclerosis, and more. By combining physical postures with breathing exercises and meditation, yoga can reduce stress and improve nerve function.

Here are five powerful yoga poses that help combat neurological disorders and promote overall well-being.

The Benefits of Yoga for Neurological Health

Yoga works by increasing life energy (also called “Kundalini”) through a combination of physical poses, controlled breathing, and meditation. These practices strengthen the body and mind, helping to calm the nervous system and ease the symptoms of neurological disorders.

5 Yoga Poses For Neurological Disorder

1. Viparita Karani (Legs-Up-the-Wall)

Viparita Karani relaxes your body, improves blood circulation, and relieves tension. It’s ideal for calming the nervous system and reducing stress.

How to do it:

• Sit sideways against a wall with your knees bent.
• Swing your legs up the wall while lying on your back.
• Adjust your hips close to the wall and let your arms relax at your sides.
• Hold the pose for 15–20 minutes, then gently come out of it by rolling to your side.

2. Paschimottanasana (Seated Forward Fold)

This pose improves digestion and relaxes the nervous system. It stretches the spine and calms the mind, helping those with neurological issues.

How to do it:

• Sit with your legs stretched out in front of you.
• Flex your feet and lengthen your spine.
• On an exhale, fold forward from your hips, reaching for your feet or shins.
• Hold the pose for 2–3 minutes, deepening the stretch with each breath.

3. Setu Bandha Sarvangasana (Bridge Pose)

Bridge pose helps rejuvenate the nervous system and strengthens the spine. It also promotes deep breathing and opens the chest, which can reduce stress.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Press into your feet and lift your hips toward the ceiling.
• Keep your thighs parallel and your hands on the floor for support.
• Hold the pose for 5–10 breaths, then slowly lower your hips back down.

4. Baddha Konasana (Butterfly Pose)

This pose increases flexibility in the hips and thighs, helping release tension from the lower body. It also lowers stress levels, making it beneficial for managing neurological conditions.

How to do it:

• Sit with your legs bent, and bring the soles of your feet together.
• Hold your feet or ankles with your hands.
• Lengthen your spine and pull your shoulders back.
• Stay in the pose for up to 5 minutes, then stretch your legs out in front to release.

5. Balasana (Child’s Pose)

Child’s pose relaxes the entire body, helping relieve tension in the back, hips, and neck. It also promotes a sense of calm and relaxation, making it great for stress relief.

How to do it:

• Kneel on the floor and sit back on your heels.
• Stretch your arms forward as you fold your torso over your thighs.
• Rest your forehead on the floor and relax your neck.
• Hold for 1–5 minutes, then slowly rise back up.

Frequently Asked Questions (FAQs)

How can yoga help with neurological disorders?
Yoga helps by calming the nervous system, reducing stress, and improving blood circulation. These benefits are crucial for people with neurological disorders as stress often worsens their symptoms. Yoga also helps increase mobility, reduce pain, and improve overall quality of life.

How often should I practice these yoga poses?
For best results, practice these poses daily or at least 3–4 times a week. Regular practice will help you see improvements in flexibility, relaxation, and stress management.

Can beginners do these poses?
Yes, all these poses are beginner-friendly. You can modify them as needed, and it’s important to listen to your body. If any pose causes discomfort, adjust your position or consult a yoga instructor for guidance.

Are these yoga poses safe for people recovering from surgery?
While many of these poses are gentle, it’s always a good idea to consult your doctor before starting any new exercise routine, especially after surgery. For safe post-surgery exercises, check out this guide on Exercise After Spine Surgery.

What other practices can help with neurological health?
In addition to yoga, a balanced diet rich in nerve-strengthening foods and regular physical activity can support neurological health. Learn more in Food to Strengthen Nerves and Brain Exercises.

Conclusion

These five yoga poses provide effective ways to manage and relieve symptoms of Common Neurological Disorders. By practicing regularly, you can reduce stress, improve nerve function, and boost your overall well-being.

by Dr Chandril Chugh

Importance Of Taking Care and Spending Time for Oneself

Importance Of Taking Care and Spending Time for Oneself

Humans are social animals, and therefore, adhering to the laws of society, or say social construct, becomes mandatory for each of us. From childhood, we are taught to take care of all living beings and be kind towards everyone around us. May it be our loved ones or anyone in general. Caring is the act of kindness, and that's what makes us humans. 

However, along with following the social etiquettes, you are equally responsible for taking care of yourself. Self-care has always been an essential aspect of the human race, but it has become crucial lately. As per a survey published at Statista in 2020, 53% of the people faced a mental health issue concerning the self. 

Why is self-care essential?

There are a great many reasons to follow self-care activities and enhance your lifestyle. Listed below are the top 3 reasons for the same:

1. Self-care activities for mental health help a person to give the best shot in life. It boosts confidence and self-esteem, as well.
2. According to several types of research, self-care activities help foster resilience and become capable enough to manage stress.
3. You may become a better version of yourself by practising self-care.

Tips to employ self-care activities for mental health:

Self-care refers to the actions you may do to care for your mental health. Given below is the list of top10 ways you can adopt for the same:

• Journaling: Using a journal or a diary to write down your thoughts might assist you in defusing a scenario you've been holding in your head. Some people use journals to discuss unpleasant feelings and express things that they would not speak aloud. Others keep track of their mental health by practising their good and bad days to understand themselves and their mental health better.
• Cooking: Cooking may be a calming hobby if you have the necessary tools - at least for some individuals! It does not apply to everyone, but for those who do, spending time preparing a healthy meal or sweet treat from scratch is a fulfilling and rewarding experience. Many individuals say it helps them shut off their minds as they become engrossed in cooking, almost like a mindfulness exercise.

Spending time with pets: Many individuals feel that spending time with animals is relaxing and enjoyable to improve their mental health. In addition, many individuals find it to be quite comfortable and helpful in getting them away from their typical thoughts.

• Take enough sleep: Ensure you get enough rest. Adults should try to sleep for at least 8 hours every night. Sleep is critical for learning and enhancing everyday productivity, even though everyone's body is different.
• Help others and feel good: Performing a random act of kindness is a great way to start the day. Volunteering or doing a single random act of kindness might boost one's self-esteem. Self-esteem promotes mental health in several ways, including a self-empowering feeling of social connectedness. According to Harvard Health, volunteering helps people feel less lonely and depressed.
• Yoga: Yoga is an excellent way to alleviate anxiety and despair. According to Harvard Health, "yoga appears to modify stress response systems by lowering perceived stress and anxiety." Although some styles of yoga may be too challenging for some people, yoga as a whole has a lot of mental and physical health advantages.

Learn to say "no" to new initiatives if you start to feel like you're taking on too much. · Prioritize and set goals: Decide what needs to be done immediately away and what can wait. Concentrate on what you've accomplished rather than what you haven't.

• Affirmation: Every day, thank God for everything. Count your blessings daily. Make every effort, to be exact. Write down what you feel on paper every night before going to bed.
• Nutrition: Mindful eating and intuitive eating are two ways that can help you feel more fulfilled with food. You are making it simpler to eat anything you want in moderation without restricting yourself or imposing uncomfortable boundaries.
• Socialize with family and friends: It's crucial to spend some time with adults. You may feel compelled to talk about grownup matters such as relationship troubles or other personal concerns. It might also be beneficial to talk about your thoughts with a buddy if you are feeling down or overwhelmed for any other reason.

Self-care requirements differ significantly from person to person, and this list is by no means complete. You'll probably uncover some additional essential aspects when you assess your demands. However, you’re probably already taking some practical actions to achieve your requirements. Pay attention and record what you're doing, consciously or unconsciously, to promote your wellbeing while you're in your best state. Your body is one of the best tools you could get. Therefore, you should take good care of your physical and mental self. You may start making a list of daily, weekly, monthly, and annual needs once you've defined your particular needs.

Remember that self-care requirements fluctuate throughout time, especially when considering what's going on in the world.

by Dr Chandril Chugh

Is it okay to get neurological tests?

The neurological examination is undertaken to examine if there is any disorder in the central nervous system. The central nervous system comprises the brain, spinal cord and nerves. It is in charge of everything you do, which includes muscle movement, functioning of the organs and even thinking and planning. There are approximately more than 600 types of central nervous system disorders, amongst which the most common ones are:

• Parkinson's disease
• Multiple sclerosis
• Meningitis
• Epilepsy
• Stroke
• Migraine headaches

An examination of the nervous system comprises tests designed to examine the strength of the muscles, balance, and various aspects of the  nervous system. Diagnosis at an early stage helps in determining the proper treatment and may also decrease the long-term complications. 

When does one need a neurological exam?

Although symptoms depend more on the disorder, the most common symptoms are:

• Headache
• Problems in balance and coordination
• Blurred vision
• Numbness in arms or legs
• Behavioural changes
• Changes in ability to smell and in hearing
• The confused state of mind
• Weakness
• Fatigue
• Fever
• Seizures

What happens during a neurological examination?

A neurologist performs the examination and helps in treating neurological conditions once diagnosed. The neurologist tests different nervous system functions during the exam, and the type of tests depend on the symptoms. Still, most neurological exams include tests of some or all of the following:

1. Mental status

The doctor may ask general questions such as date, time or place. You may even be asked to perform tasks that may include remembering a list of items, naming objects or drawing specific shapes. 

      2. Coordination and balance

The neurologist may ask you to walk in a straight line and do other such balancing exercises. Other tests may include closing eyes and trying to touch your nose with your index finger.

      3. Reflexes

A reflex is referred to as an automatic response to stimulation. They are tested by tapping different parts of the body using a small rubber hammer. If the reflexes are normal, the body will move a certain way or respond when tapped with a hammer. The neurologist may tap several areas on your body during the exam, including below the kneecap and areas around your elbow and ankle. 

       4. Sensation

The doctor may touch your legs, arms and other different body parts with various instruments, which may include a tuning fork, dull needle or alcohol swabs. You will then be asked to recognize the sensations such as cold, heat and pain.

       5. Cranial nerves

These nerves connect the brain with eyes, nose, ears, face, tongue, neck, throat, upper shoulders and some organs. There are 12 pairs of these nerves. The neurological examination will determine which nerves are involved in the symptoms. You may be asked to identify specific smells, stick your tongue out and try to speak and move your head from side to side. There could also be hearing and vision tests. 

         6. Autonomic nervous system

This system controls essential functions such as breathing, heart rate, blood pressure and body temperature. The neurologist may check the blood pressure, pulse, and heart rate while sitting, standing, or lying down to test this system. Other tests include checking pupils in response to light and a test to check your ability to sweat normally.

What do the test results mean?

If the examination result does not look normal, the doctor might order more tests to help make a more accurate diagnosis. The tests may include one or more of the following:

• Blood and urine test
• Imaging tests such as an x-ray or an MRI
• A biopsy removes a small piece of tissue for further testing
• A cerebrospinal fluid (CSF) test. CSF is a clear fluid that surrounds the brain and spinal cord. This test takes a small sample of this fluid.
• Electroencephalography (EEG) and electromyography (EMG) analyses brain activity and nerve function by using small electrical sensors.

Nervous system disorders and mental health problems may have similar or no symptoms. This is because some behavioural symptoms are signs of nervous system disorder. If a mental health screening doesn't have regular or prominent changes in behaviour, you may be recommended a neurological exam. 

Neurological examination may take a long time as so much in the body is controlled by the nervous system, from breathing to a sense of touch. While they can be unpleasant, they do not hurt and are safe to take. The examination follows a structure, so the patient usually knows the steps the doctor will undertake, which helps calm the anxiety and nervousness. Most tests can be performed at a physician's office or an outpatient testing facility with no risk to the patient. A century ago, the only way of making a definite diagnosis was by performing an autopsy after someone died. Today, with the advancement in science and technology, doctors are well-equipped with the tools to monitor and assess living brain and nervous system activities. Scientists are keen to develop more advanced and improved screening methods for quick and accurate results with minimum risk to the patient. 

Fortunately, we are in a century where science has found solutions to most of the problems. Humans can save their lives by opting for the proper treatment at the right time. Therefore, it is advisable to keep a close watch on yourself and your loved ones. In case there is an unexplained change in behaviour, take the test. 

by Dr Chandril Chugh

Answering some important questions related to brain tumors!

A Brain Tumor is a mass growth of neurons (or other brain cells) in the brain. The human skull has a high degree of rigidity. Hence, any increase within such an enclosed space will result in problems. A Brain Tumor can be either malignant (cancerous) or benign (noncancerous). When these Tumors spread, they can lead to internal pressure within the skull, which is dangerous and can be life-threatening! Brain Tumors that originate in the brain are referred to as primary Brain Tumors, while cancer that begins elsewhere in the body spreads to your brain as metastasized Tumors.

How fast a Tumor can grow varies greatly. The rate of growth, along with the location, determines how it will affect the functioning of the nervous system.

How do you detect a Brain Tumor?

The Brain Tumor symptoms vary more depending on where and how large the Tumor is. While some cancers directly affect the brain, others create pressure on the surrounding brain. Headaches are the most common symptom of a Brain Tumor. The patient may experience worse headaches in the morning, occur while sleeping and are made worse by sneezing or coughing too much. One may also experience vomiting, blurred vision, confused state of mind, seizures, weakness of a limp or change in mental functioning. Other common symptoms are clumsiness, memory loss, difficulty in writing or reading, difficulty swallowing, hand tremors, loss of balance, eye problems, dizziness, trouble speaking, changes in mood, emotions and behaviour, difficulty walking, muscle weakness in the face, arm or leg, loss of balance, difficulty in making decisions, inability to follow simple instructions and feeling very tired all the time.

What are the risk factors for a Brain Tumor?

Family history

Although it is rare for a Brain Tumor to be genetically inherited, it is recommended to talk to a doctor if several people in the family have been diagnosed with a Brain Tumor. The doctor might suggest a genetic counsellor for you.

Age

The risk for most Brain Tumors increases with age.

Chemical exposure

Consistent exposure to certain chemicals, such as those you encounter in your work environment, can heighten the risk for brain cancer.

Exposure to radiation

People who have been exposed to ionising radiation are comparatively at an increased risk of Brain Tumors. The nuclear power plant incidents in Fukushima and Chernobyl are examples of how people could be exposed to ionizing radiation.

How are Brain Tumors diagnosed?

The diagnosis begins with a physical exam and a study of medical history. The physical exam is a very detailed neurological examination, and the doctor conducts a test to see if the carnival nerves are intact. These nerves originate in the brain. The doctor will also look inside the eyes using an ophthalmoscope, an instrument that shines a light through your pupils and then onto your retinas. Doctors check how your pupils react to light and if there is any swelling of the optic nerve. When pressure increases inside the skull, there is usually a change in the optic nerve. The doctor further evaluates the strength of muscles, memory and ability to do mathematical calculations.

Further, there may be more tests after the physical examination, which include:

CT and MRI scan of the head

They are conducted to obtain a more detailed scan which helps doctors see some structures like blood vessels and brain more clearly.

Angiography

A dye is injected into your artery, which travels to the streets in the brain. It allows the doctor to see what the blood supply of Tumors look like

Skull X-rays

Brain Tumors may lead to fractures in the bones of the skull, which are detected through specific X-rays. They also check if there are calcium deposits that are sometimes contained within a Tumor.

Biopsy

Biopsy identifies if the cancerous cells are present in the Tumor. Then, a small piece of the Tumor is obtained, and a neuropathologist specialist examines it.

What is the treatment of a Brain Tumor?

The treatment primarily depends on the type of Tumor, size of cancer, location of the Tumor and overall health. The most common treatment for Tumors is surgery. The motive is to remove as much cancer as possible without damage to the healthy parts of the brain. While the location of some Tumors allows for safe removal, others may be located in an area that causes limitations to how much of it can be removed.

There are some risks of brain surgery, such as infection and bleeding. Surgery can be combined with other treatments such as radiation therapy and chemotherapy. Physical therapy, occupational therapy and speech therapy help in speeding up the recovering process after neurosurgery.

What are the complications that are associated with a Brain Tumor?

People with Brain Tumors, whether it is cancerous or noncancerous, experience complications as the Tumor grows, which include:

• Difficulty in speech
• Faster or slower pulse rates
• Vision, smelling and hearing problems
• Weakness or inability to move arm or leg on one side of the body
• Decreased level of alertness
• Numbness that creates interference with feeling hot or cold on the body

While you cannot prevent a Brain Tumor, you can reduce the risk by refraining from smoke and excessive radiation exposure. However, after a Brain Tumor treatment, it is crucial to follow up with your doctor regularly.

by Dr Chandril Chugh

Teenage Depression - Early signs, causes, treatments

What Is Teenage Depression

Several changes occur during one’s teenage years. Teenagers go through a lot of changes biologically and physically during this phase. Depression is a significant threat that hangs over a teenager as this is the age where most hormonal changes occur. Teenage depression causes constant feelings of sadness and despair. Loss of interest in activities is a warning sign of depression in youth. Depression can occur at any stage of life, but depression in youth shows different symptoms compared to adult depression. Issues like peer pressure, academic pressure, constant changes in the body, hormonal shifts and instability in mental peace can cause teenage depression.

Highs and lows are expected in life, but for some teenagers, it is more than lows; it becomes constant and repetitive over time, known as teenage depression. Teenage depression cannot be overcome by willpower; it is something that requires long-term treatment like medication or psychological treatment.

Symptoms

Changes in behaviour that might cause a problem in a teenagers life are straight pointers towards teenage depression. Depression can cause disruptions in social life and cause problems for a teenager that are hard to overcome. The extent may vary from person to person, but the following are some behavioural and emotional changes that may be considered signs of depression in teens.

Changes in behaviour

Several changes in behaviour occur during the teenage years. Still, the following are some behavioural changes that are not considered normal and can worsen if not taken care of at the right time.

• Lack of energy and tiredness throughout the day
• Lack of sleep or sleeping too much
• Changes in food habits-eating too much and gaining weight or eating too little and loss of weight
• Abuse of alcohol, drugs or tobacco.
• Becoming reckless and restless- being unable to sit in a place or lacking concentration
• Becoming slow in essential functions like thinking, talking, writing or in any other body movements
• Frequent body and headaches
• Social isolation-staying alone and not making any friends
• Degradation in academic performance or lack of interest in academics and not showing up for classes
• Less consciousness about personal appearance or hygiene.
• Getting triggered easily- anger outbursts and reacting harshly without thinking twice
• Inflicting self pain- cutting, burning, excessive piercing or tattooing.
• Attempting suicide
• Not indulging in social activities 

Emotional changes

Teenagers go around several emotional changes as there are constant hormonal and physical changes going on. The following changes in the dynamic patterns of teenagers are considered as symptoms of depression in teens.

• Signs of extreme sadness for no reason, like crying and sobbing. 
• Emotional outbreaks like crying or laughing too much for no reason.
• Getting frustrated quickly and reacting over matters that have no significance.
• Getting irritated easily and getting annoyed easily.
• Losing the sense of interest and pleasure in usual activities
• Having conflicts with family and friends. Losing interest in social contact.
• Feeling guilty for no apparent reason
• Low self-esteem
• Being stuck up in the past and exaggerated self-doubt and self-blame
• The constant need for approval and over-sensitivity towards failure and rejection
• Having problems in thinking, concentrating, making decisions and remembering things.

When to seek help from a doctor:

If the problems of lows keep increasing and interfere in their daily lives, consult a trained doctor in adolescent psychology. Depression among teenagers is common and often gets solved by a few sittings with a trained professional in psychology. Knowing when to interfere in a teen’s life is necessary; usually, parents ignore the fact that a teen is going through a rough patch and taking wrong steps, which can turn out to be disastrous. Knowing when to consult a doctor is a must for parents.

Teens and depression are a lethal pair, and if left untreated, they can lead to severe risks. Depression symptoms may not get better with time and can turn worse over time. Getting professional help at the right time can help save a life. 

If you are a teen and are suffering from the same problems or one of your friends is going through the same, consider opening up to a parent, teacher, close friend, or anyone you trust. Getting help at the right time can help you save a life.

Causes of depression among teenagers:

There is no specific reason for depression. Depression can be caused due to several reasons. Following are some reasons that can cause depression in an adolescent.

•     Chemical imbalance in the brain: Human body uses chemical reactions to send signals from brain to body and other processes. Imbalance in chemicals can cause numerous diseases, and depression is one of them.
•     Hormonal changes: Many hormonal changes occur during the teenage years, which can cause problems like adolescent depression and anxiety.
•     Inherited traits: Just like physical features, mental and psychological problems can also get passed on through genes.
•     Trauma: Traumatic experiences can leave a scar on one’s mind and can turn out to be a severe problem if not treated in time.

Prevention and Treatments:

There is no sure-shot way of preventing depression, but the following are some steps you can take to prevent your teenager from depression.

• Get your teenager involved in social activities and encourage them to make social contact. Maintaining social connections can bring about tremendous change in the state of teenage depression.
• Seek help when needed. Often we neglect psychological problems and think they will pass but not taking the proper steps at the right time can lead to severe problems.
• Continue the treatment and believe in the process of healing. Professionals know their way around these problems and can help solve problems.

by Dr Chandril Chugh