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When It’s Time to Take Snoring Seriously

When It’s Time to Take Snoring Seriously

Snoring is taken as a funny thing, and it’s depicted as a harmless, annoying feature of people. In reality, snoring can be a very serious problem — first, for the person who snores, as they can’t rest properly, and second, for the person who sleeps with the snorer. Lack of sleep leads to irritation and this is one of the reasons snoring is one of the most common causes of fights in couples. But recent studies show that snoring can lead to brain damage, so it’s time to take snoring seriously.

What Is Snoring After All

We all know how snoring sounds, but do you know what snoring is? Snoring is caused by the relaxation of the tissues in your throat, which start to vibrate when the air passes through them. These tissues partially block your airways — the narrower the gap where the air needs to pass, the louder the snoring will be.

Snoring can also be a result of alcohol consumption or a regular cold. After a night of drinking, the tissues are prone to collapse, leading to snoring. When you have a cold, the airways are already blocked and swollen due to irritation, so when the air tries to pass through, snoring takes place. The problem comes when you snore more than three times per week, as snoring can lead to potentially fatal conditions.

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Snoring Can Harm Your Brain

Snoring has a lot of health risks, but one study showed an alarming connection between snoring and memory loss. If you snore frequently, you probably suffer from a degree of sleep apnea. This condition makes you wake up tired, as it prevents you from entering the REM sleep, which is when the body really gets to rest and recover. Other side effects of sleep apnea, which is essentially a short time when you stop breathing, are weight gain, diabetes, and high blood pressure.

A team of scientists looked at the effects of snoring and found that snoring damages the brain, leading to faster memory loss and Alzheimer’s. Strokes are another side effect of frequent snoring and sleep apnea.

Considering these new studies, you need to take snoring seriously. The first step is checking with your doctor and trying on natural remedies against snoring, which can reduce the sleep apnea and your risks of developing severe conditions, over time.

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Simple Devices Which Put an End to Snoring

There are many simple devices which can put an end to snoring, without much hassle. There are multiple types of mouthpieces which can be used to keep the airways open and allow the air to pass without making the notorious sound. Other products are as simple as belts which prevent you from sleeping on your back, which is the position most prone to snoring, as the tissues collapse easier. Some people even sew a ball on the back of their pajamas to prevent sleeping on their back.

If these tricks don’t work, you can turn to natural remedies for snoring.

Natural Remedies for Snoring

Snoring can be relieved with some help from nature, depending on the cause of snoring. If you don’t know why you snore, you can try these remedies before turning to more invasive solutions, like airway pressure machines or surgery. Adjusting your diet and losing weight can also help you reduce snoring, so pay attention to what and when you eat.

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Peppermint Oil

Peppermint has anti-inflammatory properties, which makes it the best remedy against snoring. Peppermint can reduce the irritation in your throat, which can be caused by smoking, allergies, dry air, or simply daily pollution, helping you breathe normally during your sleep.

Make a mixture of a glass of water and two drops of peppermint oil and gargle with it before going to bed, daily. Another way to use peppermint oil is to add couple of drops to your humidifier machine. Massaging your nose with peppermint oil is another easy ways to relieve snoring.

Olive Oil

Another good anti-inflammatory substance is olive oil, which can reduce the swelling in your airways and reduce the vibrations which cause the unpleasant noise. You can take two sips of olive oil as it is or mix it with honey. Use the remedy daily, before going to sleep.

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Turmeric Powder

Turmeric is a strong antibiotic and an antiseptic, which can be used to reduce the swelling of the tissues and prevent snoring. Add two teaspoons of turmeric powder in a glass of warm milk and drink it half an hour before going to bed, daily. This mixture will also boost your immune system and will help you sleep better.

Cardamom is another natural remedy for snoring, being a powerful decongestant. Add one half of teaspoon of cardamom powder to a glass of warm water and drink it 30 minutes before going to sleep. Repeat this daily, to reduce snoring.

Ghee

Ghee can reduce snoring and help you sleep better. Warm a small amount of ghee and put two drops of it into each nostril. This will open up the airways and will help you breathe easier. Repeat daily before going to sleep and right after you wake up.

Steam Sessions

Steam is one of the most effective remedies for most people who snore, as the steam reduces the congestion and improves breathing. Boil water and add four drops of eucalyptus or tea tree essential oil to it. Place the water bowl in front of you and place a towel on your head, so you make a sort of tent for inhaling the steam. Breathe deeply for 10 minutes before going to bed. Repeat the procedure daily.

Featured photo credit: albumarium via albumarium.com

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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