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Dr. Muzammil Nawaz

BASLP, Post Graduate

Psychiatrist, Mumbai

5 Years Experience  ·  600 at clinic
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Dr. Muzammil Nawaz BASLP, Post Graduate Psychiatrist, Mumbai
5 Years Experience  ·  600 at clinic
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Personal Statement

I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning....more
I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning.
More about Dr. Muzammil Nawaz
Dr. Muzammil Nawaz is an experienced Psychiatrist in Borivali West, Mumbai. Doctor has had many happy patients in his/her 5 years of journey as a Psychiatrist. Doctor studied and completed BASLP, Post Graduate . You can meet Dr. Muzammil Nawaz personally at Amplifon - Borivali in Borivali West, Mumbai. Book an appointment online with Dr. Muzammil Nawaz and consult privately on Lybrate.com.

Find numerous Psychiatrists in India from the comfort of your home on Lybrate.com. You will find Psychiatrists with more than 32 years of experience on Lybrate.com. Find the best Psychiatrists online in Mumbai. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
BASLP - DR.M.V.Shetty institute of health sciences, Mangalore - 2012
Post Graduate - J.S.S Medical College, Mysore - 2015

Location

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Amplifon - Borivali

#Shop No.-7,Kakad Kunj Co.Op.Hsg.Soc.,Saibaba Nagar, Borivali (W), Mumbai. Landmark : near M.K.N Bhatia schoolMumbai Get Directions
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I'm 41 years old, have very bad addition of smoking and chewing guthka. Now days i'm facing problems of chest pain and breathing. I feel tired very fast always feel jam and blocked in chest. please help if any homeopathic medication.

BHMS
Homeopath,
I'm 41 years old, have very bad addition of smoking and chewing guthka. Now days i'm facing problems of chest pain an...
Dear lybrate user, you may need a bit of willpower to stop smoking permanently. You could easily abstain yourself from smoking during the initial 2-3 days. But after few days of abstaining from smoking you will feel a strong craving to smoke a cigarette whenever you face any tense situation. Here lies your real test. You will need a lot of willpower to resist that craving & face any tense situation without the help of nicotine. However, you can take homoeopathic mother tincture daphne indica q, 30 drops, thrice daily, after meals, in a cup of water. This medicine will help to reduce your craving for nicotine. To minimise the bad-effects of smoking take one single bulb garlic everyday at morning before brushing your teeth.
4 people found this helpful
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Winter Depression

MA - Psychology, PhD Psychology
Psychologist, Delhi
Winter Depression

With the onset of winters, not only people experience lazy mornings but many also find themselves in low spirits or what we call “winter blues”.

Winter depression or seasonal affective disorder should not be confused with general laziness and oversleeping that comes with the onset of winters. Many people are diagnosed with seasonal affective disorder, it is a clinical disorder which occurs with the change in season, specially during winters. It is a sub type of depression. Peole experimce mood chnages and symptkms similar to depression with during the winter season and improves with the arrival of spring and summer season.

Symptoms of s. A. D 

If the symptoms have been occuring with the onset at the specific time of winters for the last two years without any other associative incident.

1. Loss of apetite/ increase in apetite
2. Crying spells
3. Loss of interest in routine activities 
4. Feeling low or sad.
5. Sleeping more than usual.

Treatment

It can be effectively treated with psychotherapy, light therapy and/or medications. While symptoms improve with change in season but treatment could help the person get relief from depressive symptoms quickly. People should either try to expose themselves to sun whenever possible in winters. Stay connected to your environment and people. Talk about your symptoms with a psychologist. It is a manageable condition and treatment would help you enjoy the winters.
 

3 people found this helpful

I am having symptoms if electrolyte imbalance but, don't know about it's treatment. Which department should I approach to. What tests are required. Symptoms: dizziness, confusion, thirst, depression. Reason: prolonged use of diuretic (amifru 40 for 5-6 months) may be.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
I am having symptoms if electrolyte imbalance but, don't know about it's treatment. Which department should I approac...
Dear lybrate user, for electrolytic imbalance you should get treatment from a general physician. Take care.
1 person found this helpful
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I have continue body pain and feeling less hungry. My metabolism system is also not working correctly. Please help me.

MD - Alternate Medicine, BHMS
Homeopath, Surat
I have continue body pain and feeling less hungry. My metabolism system is also not working correctly. Please help me.
Dear, please do exercise everyday in the morning before 8 am. All your metabolism will come to normal.
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Hi I was Fall down on the ground and it really pain full now . After 2 day I fell better but pain not out my body properly.

MBBS, MD - Psychiatry, MBA (Healthcare)
Psychiatrist, Davanagere
Hi I was Fall down on the ground and it really pain full now . After 2 day I fell better but pain not out my body pro...
Good Afternoon ~ It will take time to heal and the quality of pain usually changes as scar tissue forms and the healing process is complete. Residual pain if persistent and hampering your daily activities needs to be treated after a thorough surgical evaluation and if negative medications for sensory neuronal pain is warranted. I would be of certain help at that time if you need prescription medications, however make sure you have done your homework before you come to a neuropsychiatrist. Look forward to hearing from you. If you need help with booking an appointment online with me on this website either text, audio or video appointment for confidential and private consultation you may do so by contacting the help desk of Lybrate.
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I have less concentration. I am doing job. I want improvement. Please suggest me.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
You are definitely under some form of stress and because of that you will experience difficulties with concentration. A strong mind is a mind that is peaceful, stable, satisfied and can remain in the deeper meaning of a thought. There is no waste caused by over-thinking, or the high speed of thought: These are the two greatest diseases of the mind these days, which is why there is so much stress and mental breakdown. Stress can foil concentration and learning ability. Although concentration is different to memory, they can affect each other. Concentration precedes memory. If you are under stress your concentration will go for a toss, then naturally memory will be totally foiled. So meet with a counselor to take care of the stress and your memory will happily return. You can follow these simple rules in the meantime: Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber, nuts, avocado, exercise regularly, eat dark chocolate, do Yoga meditation exercises, etc. You need to check out if you are stronger visual or auditory. The visual is a better mode than the auditory. However, if you combine the two modes, you will get the best concentration. Short-term memory is a faculty of the left brain, and long-term memory is a feature of the right brain. When people are stressed, they tend to favor the right brain and abandon the left brain, where short-term memory resides. So, it is really very simple: deal with the stress and activate left brain functions. Here are a few suggestions to activate left brain function: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. There is a new exercise called Super Brain Yoga, which is done by holding the right earlobe with your left thumb and index finger, and the left earlobe with your right hand’s thumb and index finger. In this position you must squat down and rise up and do this for five minutes every day. If your home life is full of distractions and stress, it is likely to affect your memory, adversely. In that case, I suggest that the family goes for counseling. The following foods do help too: Blueberries, walnuts, turmeric, Spinach, tomatoes, broccoli, acorn squash, green tea, oily fish, boiled egg, turkey, apples, oatmeal, leafy greens, lentils, pumpkin seeds, avocado, cinnamon, thyme, sunflower seeds, and red wine. Avoid all junk food.
4 people found this helpful
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I want to leave smoking but I can't, I am addicted to it so how can I leave it because I am feared that I might have cancer in next 5 years, give me a advice how can I leave it please help me.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear lybrate-user, Welcome to Lybrate. Tobacco is addictive. Cigarette also contains 4000+ carcinogenic chemicals other than nicotine. Nicotine and other chemicals can cause cancer of different types and areas. Throat cancer, mouth cancer, lung cancer, stomach cancer and brain problems can result. Over and above smoking may also increase the risk factor of heart attack and brain stroke. Please quit smoking. The best method is to leave it and continue with your will power. There are other methods like Nicotine Replacement therapy and pharmacotherapy combined. If you’re ready to stop smoking and willing to get the support you need, you can recover from nicotine addiction and abuse abuse—no matter how bad the addiction or how powerless you feel. The first step in treating nicotine addiction is accepting that you have a problem. Confronting an addiction and accepting responsibility for your actions isn’t easy. But it’s a necessary step on the road to treatment and recovery. You should then consult a psychiatrist / psychologist who fill follow this treatment. 1. Detoxification using medicines. 2. Behavior modification with the help of therapies. 3. Counseling. 4. Medication to sustain and 5. Long term support. These given steps are essential for any addict to get effectively rid of smoking. Therefore, you need to stick to the treatment plan and cooperate with your psychiatrist / psychologist. Mind power building therapy, motivation therapy etc should help you doing so. I suggest you to consult a psychologist or de addiction therapist. Take care.
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My age is 30. I am widow. I have lot of work burden and stress. How to control white discharge problem? What food take control white discharge problem?

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
My age is 30. I am widow. I have lot of work burden and stress. How to control white discharge problem? What food tak...
Dear . White discharge is common for ladies. You should consult a gynacologist at the earliest. In the meantime. You may consume a lot of vegetables for relief. Take care.
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Hi have some problem that I face so many times, that is my inner fear and low confidence ,when some one see me while I signature on paper or write some thing on papers my hand was shaking and my heart beat start fast the unknown fear come on front me, I don't understand why this problem come on me.

M.Phil clinical psychology
Psychologist, Gurgaon
Hi have some problem that I face so many times, that is my inner fear and low confidence ,when some one see me while ...
Dear lybrate-user, the problem which you have shared here is psychological in nature. When you are facing such kind of difficulties, it must be difficult for you to focus, understand and think in a clear manner. As a result, avoidance is another behavioral consequence. For anxiety, you must systematically desensitize yourself and expose to situations when you are doing signature or writing and at the same time change your cognitions/ thought patterns in a positive manner. Like if you feel people would notice me and make judgments while writing something on paper, then you may replace these thoughts with" I should concentrate more on the task at hand and ignore anxious thoughts. For this also, I would suggest you to consult a clinical psychologist who can help you overcome it and understand the problem in depth.
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I'm 18 and I'm doing engineering so any suggestions how can I increase my memory power?

Ph. D - Psychology, Professional Certified Coach
Psychologist, Ahmedabad
Concentration and memory both are closely related. Firstly you need to have a solid goal. And interest in what you are doing. Once you have thst following things will help you increase your concentration and memory. Concentration is a mental skill that you can develop. There are two ways to improve your concentration: first, raise your brain's natural ability to concentrate. In other words, increase your attention. Second, adjust the environment around you to make concentrating easier. To improve your concentration takes a little time and effort, but it can be worth it. In my personal experience with students. This can make noticeable improvement in a relatively short time. Ideas for daily concentration-boosting habits include: mindfulness meditation - many studies confirm that 20 minutes of meditation or more per day improves concentration and attention span. Focusing on your breathing, known as mindfulness meditation, is one of the simplest way of meditation. Start with ten minutes in the morning and ten minutes before bed. Proper sleep -i am sorry to say it. Pulling all nighter will not help with your grade. Unless you are getting sufficient restful sleep, you are not going to be as mentally focused as you could be. Brain game -. The more you use certain skills, the more they are reinforced in the brain. So it makes sense that playing concentration games and games that require you to focus will improve your concentration ability. You need to be consistent in this. Play for about 10 to 20 minutes each day. Have fun, and get the benefits but remember not to spend more than 20 minutes a day. Your goal is to improve your concentration and not the score in the game! eat healthier - your brain needs the proper nutrients to allow you to focus. Eat more vegetables and fruits and avoid consumption of junk food as much as possible. Lot of research has now proven that sugar is very harmful for our health. Reduce sugar and refined white floor in your diet as much as you could. Exercise is helpful in both reducing stress and increasing focus. At-least 20 minutes a day would go a long way. Optimize your mental state & environment in addition to building the habits described above into your daily routine, also adjust your environment and your current mental state to improve your concentration when studying. Create a study spot. Your brain loves routine. Create a place where all you do is study. An obvious choice is a secluded desk of some kind, but the trick is to make sure you only study in that spot. Studying in bed is a bad habit, for example, because your body is trained to want to sleep once you get into bed. Remove distractions. Turn off the ringer on your phone and take other steps to prevent interruptions. Don't study with the television on or with talk radio playing. Some studies have shown that soft instrumental music (no vocals) can help improve your concentration. Block background noises. If you have to study or work in an environment where it is too loud (classroom or open space) or too quiet (such as at home or at a library) you can get easily distracted by outside influences. With the right amount of background noise you can actually block out distractions and enhance your creative thinking. Use time boxes. Set a time limit when you need to study new material. For example, let's say you want to read one chapter in a book (and remember it). Decide in advance that you can have 45 minutes to read the chapter, and 15 minutes to review it. Set a timer to keep yourself honest, then pace yourself to keep within the allotted time. Stay motivated with rewards. If you see studying as burden, it's hard to concentrate. One way to stay motivated is to set up a reward system. Tell yourself you have to earn that hour of watching your favorite show later in the evening by first completing one hour of intense studying. That way, even if the material is dry, you have the reward to look forward to. Take a break every two hours. You mental energy will begin to decline after a long period of study. So every two hours or so, take a ten minute break. Walk around, eat a light snack, or just stare at the wall to relax your mind. Concentrating is the first step to learning anything new. It only makes sense that if you improve your concentration, your memory will improve also. If you have further question or need personal help feel free to contact me hope this helps wishing you very best,
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My sister is diagnosed with bipolar disorder. She does not hv interest in anything. She just walk around and doing noting. She is around 20. Even if she want to study She cannot concentrate much. Is there is any solution? She want to study actually but not understand well.

Masters in Clinical Psychology
Psychologist, Lucknow
Bipolar disorder, with its extreme mood swings from depression to mania, used to be called manic depressive disorder. Bipolar disorder is very serious and can cause risky behavior, even suicidal tendencies, and can be treated with therapy and medication. You need to see a psychiatrist and follow up with therapist. Medication is a very important apart of this disorder. The symptoms you are mentioning are a part of disorder. It should not be left untreated. Get back to me for any query all the best
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I have recently started with my job, 2 months back and in the starting I was stressed because of work so I wasn't able to sleep at nights but now from last 15 days I am not stressed because of work but still I am not able to have a relaxed sleep. The whole night, I keep working in my dreams, I mean I keep doing the same work which I do in office and when I wake up I do not remember much about it and I feel tired. I get up minimum 7-10 times at night to see the timing. I tried listening to meditation music before sleeping but nothing is helping.

Reparenting Technique, BA, BEd
Psychologist, Bangalore
I have recently started with my job, 2 months back and in the starting I was stressed because of work so I wasn't abl...
You are definitely under some stress and it si probably related to your work. It may settle on its own over time. But not getting enough sleep is bad medicine. So I suggest you do some of the following even if you have tried some of them: The lack of sleep, i.e. Sleep for less than 6 hours per night, is directly linked to about 86 diseases! So let us first focus on that. In your case particularly, do not sleep during the day; don’t even lie down. Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch TV in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! If you are one of them, please do so). Place the head side of your bed in a North-South position. The room must be as dark as possible and there should be no electronic items that give off even a light LED glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. There should not be any live plants in your bedroom. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. When lying down to sleep you may use the 4-7-8 breathing pattern of sleep inducement i.e. Breathe in for four counts through your nostril only, hold for 7 counts, and exhale with a whoosh sound, through your mouth only, for 8 counts. Repeat this four times in the morning and just before you sleep at night. If you know Emotional Freedom Technique or EFT (check this out either on YouTube or Google), then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques, at night will be tremendously useful. Acupuncture or acupressure will both be very useful too. Pray last thing at night before you sleep.
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I am 26 year old and my problem is whenever I listen criticize about me I feel very nerves and uncomfortable along with my confidence also lost. How can I make my reputation and self confidence?

Ph. D - Psychology, Professional Certified Coach
Psychologist, Ahmedabad
For most people it is difficult to listen to their criticism. Also in our culture everyone has some suggestion or advice about how we shall go about certain things. Some people will not even think about how other person will feel. They usually do not even think about your feelings and the fact that you get hurt. If you get hurt they will again criticize you for that. That is the cycle which keeps going. Now, is there anything that you could do to change them and stop them to criticize you? the answer is no. You can not change anyone. Only thing you can change is how do you respond to these kind of situation and people. Right now you are not only feeling uncomfortable and nervous but that is also affecting your self confidence. Now this is something you could work on. Ask yourself, if anything is possible, how would you like to behave and feel when people criticize you? you may realize that perhaps these people care for you, or may be they see lot of potential within you and want you to do even better. So take the advice with openness and positivity and it could only boost your self confidence. If the criticism is done with bad intention to make you feel bad and low. Then please my dear friend learn to ignore it because if you do feel bad then the other person is winning and would keep doing the same thing over and over again just for fun or winning. But if they see that you are not affected by their comments and you keep doing what you feel right, sooner or later they will start respecting you and their behavior will change towards you. Now to begin with you may pre - decide what will you tell yourself or what kind of support system you will come up with to handle the situation where you will not fall into the old trap of being nervous and loose your confidence. If you need help in coming up with something suitable for you. Hope this helps, wishing you very best,
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I have chest burning and severe heart rate many are saying its case of anxiety Please suggest how to cure it?

MD - Psychiatry
Psychiatrist, Chennai
I have chest burning and severe heart rate many are saying its case of anxiety
Please suggest how to cure it?
Occasional anxiety is a normal part of life. You might feel anxious when faced with a problem at work, before taking a test, or making an important decision. But anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. Restlessness or feeling wound-up or on edge being easily fatigued difficulty concentrating or having their minds go blank irritability recurrent medical problems like gastritis muscle tension difficulty controlling the worry sleep problems (difficulty falling or staying asleep or restless, unsatisfying sleep) these are some of the symptoms. U seem to be having anxiety disorder, kindly consult a psychiatrist and get treated.
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I sleep till 9 am. I feel tried though I used to do household work. I sleep at 12 am sometimes at 2. I feel depressed n unwanted things come to mind. Please help me out to solve this problem.

MBBS, MBA (Healthcare)
General Physician, Delhi
I sleep till 9 am. I feel tried though I used to do household work. I sleep at 12 am sometimes at 2. I feel depressed...
avoid day time sleep. avoid tea, coffee, cola in late evening and after,take healthy diet, avoid stress. 8 hours sleep is ok. 10 pm to 6 am is good timing.
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6 Best Ayurvedic Remedies For Mental Health!

BAMS
Ayurveda, Ambala
6 Best Ayurvedic Remedies For Mental Health!

According to an Ayurvedic study of mental health, ‘rajas’, ‘satwa’ and ‘tama’ are essential qualities of one’s mind. ‘Satwa’ is essential for knowledge and reasoning, ‘Rajas’ initiates thoughts, whereas ‘Tama’ renders a soothing effect and serves to control overactive ‘satwa’ and ‘rajas’. However, equilibrium among these three is necessary for a healthy mind. A disruption in this balance results in anxiety, anger and even mental disorder. Environmental toxins, stress and information overload take a toll on one’s brain functioning on a daily basis. Along with exercises and a balanced diet, these few herbs can be used for restoring mental balance, thereby promoting mental wellbeing.

  1. Mulungu Bark- Mulungu calms your nerves, thus improving your mood and sleep. It even enhances brain function, helping to reduce anxiety.

  2. Bacopa- Also known as Brahmi, bacopa boosts memory and cognitive abilities. It also aids in lowering the production of stress hormone ‘cortisol’. It sustains the physical health of the brain cells, protecting the brain against ageing.

  3. Rhodiola Rosea- This medicinal herb consists of two powerful compounds called ‘Salidroside’ and ‘Rosin’. Salidroside is a strong antioxidant while Rosin shields against neurotoxicity (toxicity in the nervous system due to the exposure to artificial or natural toxins) by curbing inflammation of the neural cells. This enhances a better mental performance, reducing anxiety, stress and fatigue.

  4. Ziziphus Jujuba- Day-to-day chores over a long period of time can get extremely tiring and affect your physical as well as mental faculties. Ziziphus Jujuba encourages good sleep at night, thus restoring your mental health.

  5. Passiflora Incarnata (passion flower)- This herb acts as a natural sedative; thereby relieving anxiety, which is a primary reason for interrupted sleep.

  6. Scutellaria lateriflora (skullcap)– The anti-oxidant properties of this plant help deal with and alleviate stress levels, in the process, improving your mood and inducing sound sleep. It also helps treat inflammation of the brain. Consult an Expert & get answers to your questions!

3843 people found this helpful

Recently I married my maternal uncle daughter. Is there any problem on future children.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear lybrate-user. Marrying maternal uncle's daughter is customary in many areas and there is nothing to worry. We cn find problems to less than 1% of the total population. Don't worry. Take care.
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I feel always like uneasiness and afraid because I am correspondent for 3 educational institutions, work stress and finance problems Doctors says no problem only gastrodeodinitis.

MS - Counselling and Psychotherapy, MPHIL
Psychologist, Mumbai
I feel always like uneasiness and afraid because I am correspondent for 3 educational institutions, work stress and f...
It could be due to stress that you face the issues. Try to keep your thoughts away from the issues, go for walks, listen to some music, try and meditate for a few minutes everyday. Basically try to stay relaxed and keep your thoughts away from unwanted issues.
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What could be the best remedy for stress and depression? I am a student and I am diagnosed with depression but I don't want to depend on medicines.

MBBS, MD Psychiatry, DNB Psychiatry
Psychiatrist, Nagpur
What could be the best remedy for stress and depression? I am a student and I am diagnosed with depression but I don'...
Stress and depression can be relieved to some extent with relaxation exercises like yoga, meditation, deep breathing exercises, counselling, psychotherapy sessions etc. However for cases where symptoms have been severe, long standing or relapsing every now and then, medications may be required under the supervision of a psychiatrist. This is to control symptoms from growing in severity and for preventing relapses. Take care.
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Hi Doctor I feel my mental stage is not healthy. I forgot things very quickly. I even can't recall what I have done on the weekdays of current week. Even don't remember what I had eaten in my breakfast. I am unable to remember and focus on upcoming pre-scheduled major activities as well. What this kind of problem is called in medical terminology? Is there a medical treatment available for such kind of problems? What specificity should I consult with. Psychologist or Psychiatrist or somebody else?

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Hi Doctor
I feel my mental stage is not healthy. I forgot things very quickly. I even can't recall what I have done o...
You can only experience this type of memory if you are under some kind of duress unknown to you. You should meet with a counselor to deal with the stress and you will see a remarkable difference. One way to reduce stress in an emergency is to puff up your cheek with air pressure and hold it for about ten counts. The back pressure it creates presses the back of your throat where the vagus nerve is present. Because of this pressure, it will immediately slow down your heart rate and calm you down since the vagus nerve is directly connected to the heart. If the stress comes back then repeat it until it gives up. In the meantime do some of these recommendations very faithfully: Daily exercise of at least half an hour is a must. Even if you go to a gym, ask for aerobic and/or callisthenic exercises with whatever else you are doing. A healthy body harbors a healthy mind. With regard to memory, it is very important that your brain and body is ideally rested to be able to recall whatever is required, rather comfortably. Puzzles pose problems to the brain that help it to use new pathways and neurons, which give the brain considerable exercise. It taxes the left brain to use logic to solve the myriad possibilities which other activities do not stimulate. Crosswords are excellent for vocabulary learning and use. Jigsaws and Rubik cube stimulate different permutations to finally settle on the most likely one. Picture completion and anagrams help approach problem-solving from several angles. Do Sudoku, and memory co-relation activities and skills. Have a good night’s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber (whole grains, fruits and vegetables), nuts, avocado, eat dark chocolate, consume less of fat and use olive oil instead, do Yoga meditation exercises, etc. You need to check out if you are stronger visual or auditory. The visual is a better mode than the auditory. However, if you combine the two modes, you will get the best concentration. Short-term memory is a faculty of the left brain, and long-term memory is a feature of the right brain. When people are stressed, they tend to favor the right brain and abandon the left brain, where short-term memory resides. So, it is really very simple: deal with the stress and activate left brain functions. Here are a few suggestions to activate left brain function: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. There is a new exercise called Super Brain Yoga, which is done by holding the right earlobe with your left thumb and index finger, and the left earlobe with your right hand’s thumb and index finger. In this position, you must squat down and rise up and do this for five minutes every day. If your home life is full of distractions and stress, it is likely to affect your memory, adversely. In that case, I suggest that the family goes for counseling too. The following foods do help too: Blueberries, walnuts, turmeric, Spinach, tomatoes, broccoli, acorn squash, green tea, oily fish, boiled egg, turkey, apples, oatmeal, leafy greens, lentils, pumpkin seeds, avocado, cinnamon, thyme, sunflower seeds, and red wine. Avoid sugar and junk food. You may also include these noted foods that are good for your brain health: Brain-Friendly Foods MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. But the MIND approach “specifically includes foods and nutrients that medical literature and data show to be good for the brain, such as berries,” says Martha Clare Morris, ScD, director of nutrition and nutritional epidemiology at Rush University Medical Center. You eat things from these 10 food groups: •Green leafy vegetables (like spinach and salad greens): At least six servings a week •Other vegetables: At least one a day •Nuts: Five servings a week •Berries: Two or more servings a week •Beans: At least three servings a week •Whole grains: Three or more servings a day •Fish: Once a week •Poultry (like chicken or turkey): Two times a week •Olive oil: Use it as your main cooking oil. •Wine: One glass a day You avoid: •Red meat: Less than four servings a week •Butter and margarine: Less than a tablespoon daily •Cheese: Less than one serving a week •Pastries and sweets: Less than five servings a week •Fried or fast food: Less than one serving a week.
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