‘Lack of sleep shrinks your brain’ – Dr Sudhir Kumar on brain health, stroke, fitness and much more

On the latest episode of Health For You, neurologist Dr Sudhir Kumar busts detox myths and explains why stroke is more common than we assume.

Chetana Belagere

Published Feb 19, 2025 | 11:05 PM ⚊ Updated Feb 19, 2025 | 11:05 PM

Synopsis: Neurologist Dr Sudhir speaks in detail on brain health, how to handle stroke emergencies, what fitness does to your brain and what are some diet fads and much more in the latest episode of Health For You.

In this week’s episode of Health For You, renowned neurologist who’s also a fitness enthusiast and one of the popular doctor on X Dr Sudhir Kumar of Apollo Hospitals in Hyderabad sheds light on some of the most crucial aspects of brain health, stroke awareness, sleep, and fitness. From debunking detox myths to explaining why stroke is more common than we assume, this insightful conversation dives deep into the secrets of keeping your brain sharp and healthy.

Excerpts of the podcast follow.

Also Read: Guillain-Barré Syndrome: How your body’s immune war turns deadly

On brain function

Why do some people have better brain function than others?

Part of it is genetic – we get brain genes from both parents. But using the brain also matters. Just like muscles get stronger with training, the brain improves with usage. Other factors like good sleep, a stress-free life, and nutrition also influence brain health. I’d say 50 percent is genetics, and 50 percent is environmental factors.

Can we train or “hack” the brain to improve its function?

Definitely. The brain thrives on:

• Sleep: Adults need 7 to 9 hours. Good sleep improves memory and reduces dementia risk.
• Stress-free life: Lowering expectations and resolving conflicts can reduce stress.
• Nutrition: Avoid smoking, alcohol, and vitamin B12 deficiency, which can harm brain function.
• Physical activity: Exercise improves metabolic and brain health.
• Learning something new: Picking up a new language or skill activates different brain regions and lowers dementia risk.

Also Read: Experts debunk non-vegetarian-GBS link theory, demand safe drinking water

On stroke awareness

What are the biggest myths about stroke?

Myth 1: Stroke is not very common: Stroke is more common than we assume—1 in 4 people over 40 will have a stroke in their lifetime.

Myth 2: Stroke doesn’t happen to me. It happens only to others: Stroke can happen to anyone, not just others. Even “fit” people who exercise can have a stroke if their internal health markers are poor.

What are the warning signs of a stroke?

The three most common symptoms are:

• Facial weakness (one side drooping)
• Speech issues (inability to speak or comprehend)
• Weakness in the hand and leg

If these symptoms appear temporarily and resolve, it could be a TIA (transient ischemic attack), which means a major stroke may follow. Immediate medical attention is necessary.

How quickly should someone get treatment for a stroke?

The window to administer a clot-busting drug is 4.5 hours from the onset of symptoms. The earlier, the better. A brain CT scan is essential before treatment, as strokes can be caused by either a clot or bleeding.

What should a person do if someone is having a stroke at home?

Unlike a heart attack where aspirin helps, for a stroke, aspirin should not be given without a CT scan. Instead:

• Ensure their airway, breathing, and circulation are stable.
• Immediately take them to a hospital which can facilitiate a CT scanner.
• Avoid wasting time at a clinic without scanning facilities.

Also Read: Experts debunk non-vegetarian-GBS link theory, demand safe drinking water

On migraine and headaches

How is migraine different from a regular headache?

Migraine is a type of headache, but not all headaches are migraines. Migraine symptoms include headache, nausea, light sensitivity, and pain in specific areas like behind the eyes or the back of the head. It is one of the most common disabling diseases.

Are migraine triggers real?

Yes. Common triggers include:

• Lack of sleep
• Stress
• Skipping meals
• Bright sunlight
• Caffeine withdrawal (if someone is dependent on coffee, missing a dose can trigger a migraine)

What’s the fastest way to get relief from a migraine?

• Rest in a dark, quiet place.
• Take over-the-counter pain relief like paracetamol or the ones suggested by their doctor. Normally they will have one.
• SOS medicine prescribed.
• Stay hydrated and eat something if the headache is from fasting.

Also Read: Karnataka ends peanut chikkies in midday meals over safety fears; experts urge for alternatives

On sleep and brain health

How does sleep impact the brain?

Sleep is not passive. Important functions include:

• Memory consolidation: Information learned during the day is stored for the long term.
• Mood regulation: A good night’s sleep reduces anxiety and depression.
• Dreams: Problem-solving and creativity often occur during sleep.
• Growth hormone secretion: Essential for physical development.

Is there an ideal sleep duration?

Yes.

• Ages 5–60: 7 to 9 hours per night.
• Above 60: 6+ hours.
• Avoid excessive variations in sleep timing.

Also Read: Growing numbers, lesser impact: Indian medical schools excel in rankings, but fail in research

Exercise and the brain

Does walking or running benefit brain health?

Yes. Benefits include:

• Better blood flow to the brain.
• Reduced risk of dementia and Parkinson’s disease.
• Boosts mood through dopamine release.
• Enhances problem-solving and creativity.

Does scrolling on social media affect brain? 

Watching reels is passive and may negatively affect the brain. However, creating content for reels requires thinking and can be beneficial.

One food that is overrated for health?

Avocado. It has a fancy reputation, but the same nutrients can be obtained from other foods. In fact many of these fancy sounding foods are overrated.

One health myth that annoys you?

I hate the word detox, whether it is some juice for detox, fasting for detox, or an only-fruits diet for detox. Our liver and kidneys work 24/7 to detoxify our bodies, so why do we need all these so-called detox methods? This concept is not valid, yet so many influencers promote various detox juices and herbal products. Surprisingly, even some top doctors not only promote these detox methods but actually consume those juices themselves. I wonder what they have learned in their MBBS.

(Edited by Dese Gowda)

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