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Category Archives: Health

Male Snoring

When a person breathes, the air moves through the mouth or nose to the pharynx (part of the throat that sits behind the mouth and nasal cavity) and larynx (part of the throat that stops food and drink from blocking the airway). The air then moves to the trachea (windpipe), through to the bronchi (air passageway to the lungs) and then finally enters the lungs.

When a person is awake, their pharynx and larynx muscles are always engaged. However, during sleep these muscles relax, which causes the airways to be partially blocked by the over relaxed muscle tissue. With the air not completely getting through to the lungs, the pressure in the airways increases and causes a vibration in the soft issues of the respiratory tract. The sound this vibration makes is snoring. The degree of air obstructed determines the severity of the snoring. In most cases, the narrower the airways, the louder the snoring.

What Causes Snoring in Males?

The main reasons why men snore are:

  1. The accumulated fat in the neck region squeezes the walls of the larynx, narrowing the airway passage. A 20% increase in the ideal weight of a male could lead to snoring, however for women, a 30-40% increase in ideal weight is usually needed to cause snoring.
  2. Use of sleeping pills, alcohol, or smoking lead to the relaxation of the pharynx and larynx muscles, which could cause periodic or continuous snoring. In general, men tend to consume more alcohol and smoke more than women.
  3. Nasal septum deviation occurs when there is an over growth of bone and cartilage tissues inside the nasal cavity. Nasal injuries could also cause a deviated nasal septum. It is common for males to get more nasal injuries than women due to rough contact sport or other activities.
  4. Polyps in the nose cause snoring, which occur more often in men than in women.

Is Snoring Dangerous?

If the walls of the throat are narrowed or completely closed, the air struggles to reach the lungs, which causes episodes of apnea (the lack of breathing during a period of sleep). If breathing stops for more than 10 seconds, it is diagnosed as Complicated Snoring. In severe cases, the period of apnea can last up to 3 minutes!

With prolonged and regular stops of breath during the night, the organs start to suffer from oxygen deprivation known as Hypoxia. In men, this disorder greatly increases arterial pressure during sleep and immediately after waking. The Hypoxia wakes the brain to command the body to breathe, which interrupts normal sleep. As a result, during the day, a person feels tired, has a reduced intellectual capacity and deterioration of attention and memory. Snoring can also cause erectile dysfunction in men.

Wrist Pain

What I’m going to show you is some easy breaks you can do to get the pain to subside dramatically. However, remember that this is a symptomatic view, not a systematic view. During the symptomatic view, you’ll get guaranteed short-term gain. Some of the trigger points can refer to different places but we are only going to be looking at it in specific areas. I’m going to give you a visual of the muscle tissue. So when you’re looking at anything that I refer to regarding on trigger point work, it is about the general area. It will never refer to that one point, because you’re never going to find that one point in the plethora of fibers that you have. You want to think about it in terms of muscle groups that are causing pain in that general area.

So if you have a trigger finger, we will be looking at the muscle group that runs along the forearm. Whatever happens at the top is also happening in the flexors, at the bottom, as well. So the top of your forearm can mirror the part underneath your forearm. You will be trigger-pointing both sides of your forearm, for wrist pain. I’m only going to show you a couple of muscles on one side and you’re just going to mirror it to the other side.

Within your extensors, you want to realize that the pain in the elbow refers down to the hand and it’s not always right around where the real problem is. It’s important to remember your pain is always someplace else. There’s always something driving it someplace else.

One area in your extensors is very close to the elbow and you then have to work your way down. Another area is the thinner muscle you feel when you rotate your forearm slightly. This muscle on the outside refers pain exactly in the center. This muscle is always going to be inflamed and irritated. The next area to look at is the outside of the forearm itself. So, from the top view, you’re looking at the forearm at three different areas: you’re going to be focusing on the middle, the inside, and outside. Once you do that, then your body is going to really start moving.

Please be mindful of what’s happening because as you change things at the top, the bottom will also change. In carpal tunnel syndrome, there is a small, inflamed hole that holds all the tendons around your wrist. This inflammation now starts to crush the tendon, which causes the entire wrist to get tighter.

Upper Body Strength Worthless

You see, this young man went to the gym every day and he used various machines and you’d think that would keep his hands and wrists in top form and give him some strength to boot. But that is not what was happening at all – instead he was babying his hands and wrists and avoiding the pain. Well, you know what they say; “no pain, no gain” or maybe for some of us, a little pain and some gain? I wondered to myself “what good is strong upper body and the ability to have big muscles if you can’t use them? If you have a lot of muscles but can’t open a pickle jar, you are bound to look silly. Yes, embarrassing, but it’s more than that actually.

Indeed, all that strength is liable to have you damaging your hands as you attempt to do something using your solid upper body strength and misjudge your ability to hold the weight or balance whatever it is you are moving, picking up, pushing, or pulling. Do you see that point? This same individual said he could only do a few pull-ups because he often lost his grip, and said the pain was too much. I thought to myself; “what is he doing wrong” and wondered if he wasn’t doing things in a proper ergonomic fashion. Perhaps it was just simple corrections that he needed to do, or maybe he needed to stop lifting all those weights and start doing more hand and wrist exercises.

The more I thought about this the more I realized that my hand and wrist strength comes from “washing and detailing cars” just like the Karate Kid Movie; “Wax on, Wax off!” Seriously, maybe he needs more reps and lower weights until he gets his wrists and hands where they need to be. Please consider all this and think on it.

Enjoy a Better Night of Sleep

1. Avoid daytime naps. If you are having trouble getting a good night’s sleep, perhaps your naps are part of the problem. Naps are great if you don’t have time for a full night’s sleep, but can keep you up at night if overdone.

2. Ensure your room is dark. Way, way back in the day, there were no lights aside from the sun, stars, and moon. Now, there are all kinds of light pollution from other homes and street lights. A city can light up the entire sky. Make the room as lightless as you can.

3. Keep a regular schedule. That means getting up at a particular time, even on the weekends. If you get up at 6 AM each day but sleep in until 10 AM on the weekends, you’re likely to have sleep quality issues. If you need a little more rest on the weekends, try going to bed 30 minutes earlier.

4. Have a comfortable mattress and pillow. You likely spend more time each week sleeping than you do in any other activity. Now isn’t the time to skimp. Ensure that you have a quality mattress and pillow so you can relax comfortably.

5. Have an evening ritual. Teach your body that it’s time to sleep. You might end your evening by having a small glass of water and watching the news with the lights turned down. Or you might meditate for a few minutes. Just be consistent and avoid anything that stimulates you.

6. Keep your evening meal light. Or, limit your eating to earlier in the evening. A large meal before bedtime is sure to interfere with your quality of sleep.

7. Avoid lit screens at night. Studies have shown that using backlit e-book readers and cell phones can cause sleep disturbances. Consider using an old-fashioned paper book if you want to read.

Get Rid Of the Foot Pain

Having foot pain is normal and can happen to anyone of any age. The best part is, there is nothing to worry about!

1) SPRAINS- We often face this foot problem which happens post extreme physical activities which includes walking or running for long hours, exercises in the gym or even when you twist your foot accidentally. A foot sprain can be minor but can also be quite severe in few cases. A sprain can be reduced by a gentle massage by any oil or by applying anti-pain sprays and covering it with a crepe bandage afterwards.

2) PLANTAR FASCIITIS- This problem happens when you end up putting a lot of pressure on your foot. As mentioned before, our foot is a very complex structure and can be affected easily. Plantar fasciitis can result in a good amount of pain as well as stiffness. This can be prevented by giving proper rest to the foot and not exerting it too much that it starts giving excruciating pain.

3) INGROWN TOENAILS- This problem usually occurs when corners of the foot nails starts growing either inside the skin or quite close to it. This happens when we avoid cutting foot nails. This usually results in redness and often leads to bleeding too. This can be prevented by cutting foot nails timely and not allowing them to grow too much.

4) PES PLANUS- This happens when you are having a flat foot and you end up standing for a long time. It causes pain when you do too much of physical activities. To prevent this, you should always wear flat footwear which doesn’t have heels as it can cause major pain in the long run.

5) BUNIONS- Ever noticed a bump on your big toe? This happens when your toe starts leaning down instead of remaining straight. It is considered as one abnormality of the foot bones. It can result in a lot of pain and to prevent the same one should wear comfortable shoes with soft and padded soles or taking appropriate pain relievers.

Want Stronger Wrists

He told me that was smart because they were a lot cheaper than the dumbbells he bought at Sports Authority, but he told me to make sure that they were of similar weight so I didn’t walk lopsided. I laughed of course, and thanked him for the advice. The reality is that if you want stronger wrists and strength in your hands, then you should be walking with something you can grip onto, and something that has a little weight to it, I suppose our ancestors carried spires and/or baskets. Below are a few ideas for you:

1. Walk with rocks or dumbbells
2. Cane or small retractable umbrella
3. Trash picker-upper
4. Take your dog for a walk and hold on tight

Interestingly enough, I’ve already addressed the first item, and that can work very well for you. Of course, if you live in an area where there is occasional trash, wouldn’t it be great if you would pick up some of that trash as you walked? If you carry a trash picker upper in one hand, and a bag in the other, you can help clean up the neighborhood, hiking trail, or area or park while you are getting your exercise. Many people take their dogs for a walk, and this means they have to have strong wrists to keep their dog from running off. If you do this you should be switching hands every so often.

Lastly, I have a neighbor who walks with a retractable umbrella or a small cane. He often holds such baton-like objects with both hands, and does is stretching exercises while he is walking. Gripping a cane or a retractable small umbrella can help strengthen your hands and your wrists, especially if you move them around as you walk. These may sound like a very simple things that hardly even need to be mentioned, but you’d be surprised how many people have hand and wrist problems in their old age.

Longer Life With Diet

Diet plays an important role in personal health it can be described as a pattern of eating and balanced diet provides nutrients that are considered necessary to maintain our health. Studies have revealed that diet is one of the sources through which diseases such as cancer, coronary heart disease, birth defects and cataracts can be prevented.

There are many food items which are suggested by doctors and experts that are considered healthy and must be included in every meal. Some of these food items are green tea, oats, curd, olive oil, salad etc.

We can also lose weight by adjusting some of our diet plans and eating habits.

Mentioned below are some diet tips to lose weight while staying healthy:
Eat fresh and organic foods. Recent research and studies have revealed that pesticide, herbicides and other chemicals used on food and vegetables are one huge cause of obesity and weight gain.

Bite slowly and chew it. This tip is very helpful as your brain gets the message that you are eating more than you actually are. One should use smaller plates and bowls for eating as it also one way to fool your brain into believing that you have eaten more.

Water is a very important essential element of human’s body. One should drink at least 8-10 glass of water per day. During a glass of water 15 minutes before having your meal as it makes you feel fuller without eating any kind of food.

Do not drink sodas, Pepsi; cola etc. as they are full of chemicals and sugar. One bottle of Pepsi contains at least 20 tablespoons of sugar so there is no point in drinking any of these.

Other things that can help you to lose weight without losing your health are:
1- Eat your favorite meal once in every 15 days it will help you in starting afresh for your upcoming days and you will not feel deprived.
2- Include salads and vegetables in your every meal.
3- Exercise daily and consistently. If you exercise with gaps it will lead you to nowhere. Instead, you will feel frustrated.

Intermittent Fasting

Fasting, or periods of voluntary abstinence from food has been practiced throughout the world for ages. Intermittent fasting with the goal of improving health relatively new. Intermittent fasting involves restricting intake of food for a set period of time and does not include any changes to the actual foods you are eating. Currently, the most common IF protocols are a daily 16 hour fast and fasting for a whole day, one or two days per week. Intermittent fasting could be considered a natural eating pattern that humans are built to implement and it traces all the way back to our paleolithic hunter-gatherer ancestors. The current model of a planned program of intermittent fasting could potentially help improve many aspects of health from body composition to longevity and aging. Although IF goes against the norms of our culture and common daily routine, the science may be pointing to less meal frequency and more time fasting as the optimal alternative to the normal breakfast, lunch, and dinner model. Here are two common myths that pertain to intermittent fasting.

Myth 1 – You Must Eat 3 Meals Per Day: This “rule” that is common in Western society was not developed based on evidence for improved health, but was adopted as the common pattern for settlers and eventually became the norm. Not only is there a lack of scientific rationale in the 3 meal-a-day model, recent studies may be showing less meals and more fasting to be optimal for human health. One study showed that one meal a day with the same amount of daily calories is better for weight loss and body composition than 3 meals per day. This finding is a basic concept that is extrapolated into intermittent fasting and those choosing to do IF may find it best to only eat 1-2 meals per day.

Myth 2 – You Need Breakfast, It’s The Most Important Meal of The Day: Many false claims about the absolute need for a daily breakfast have been made. The most common claims being “breakfast increases your metabolism” and “breakfast decreases food intake later in the day”. These claims have been refuted and studied over a 16 week period with results showing that skipping breakfast did not decrease metabolism and it did not increase food intake at lunch and dinner. It is still possible to do intermittent fasting protocols while still eating breakfast, but some people find it easier to eat a late breakfast or skip it altogether and this common myth should not get in the way.

Ketogenic Diet

When you eat a very low amount of carbs your body gets put into a state of ketosis. What this means is your body burns fat for energy. How low of an amount of carbs do you need to eat in order to get into ketosis? Well, it varies from person to person, but it is a safe bet to stay under 25 net carbs. Many would suggest that when you are in the “induction phase” which is when you are actually putting your body into ketosis, you should stay under 10 net carbs.

If you aren’t sure what net carbs are, let me help you. Net carbs are the amount of carbs you eat minus the amount of dietary fiber. So if on the day you eat a total of 35 grams of net carbs and 13 grams of dietary fiber, your net carbs for the day would be 22. Simple enough, right?

So besides weight loss what else is good about keto? Well many people talk about their improved mental clarity on when on the diet. Another benefit is having an increase in energy. Yet another is a decreased appetite.

One thing to worry about when going on the ketogenic diet is something called “keto flu.” Not everyone experiences this, but for this that do it can be tough. You will feel lethargic and you may have a headache. It won’t last very long. When you feel this way make sure you get plenty of water and rest to get through it.

Cure Sleep Apnea

The diagnosis of sleep apnea can be worrying for you; however, it is a treatable condition. The moment you suspect that you could be suffering from this disorder, see your doctor for a proper diagnosis. The following are the most common medical interventions for obstructive sleep apnea.

1. Positive Airwave Pressure Devices

Positive Airway Pressure Devices are the most commonly used treatment for mild and severe forms of apnea. They are used with a range of masks, which you wear snugly over your mouth and nose as you sleep. They allow pressurized air to flow through your throat and prevent your airway from collapsing. The pressurized air is supplied through a tube attached to the device. Here are several options that are available to you.

• Continuous Positive Airway Pressure (CPAP) Device

This method is considered the ‘gold standard’ for treating obstructive sleep apnea. It entails wearing a mask-like device that covers your mouth and nose. This mechanism enhances the flow of air, which keeps your airwaves open while you sleep. The CPAP has in the past been found to be uncomfortable by the patients; however, it has been upgraded and is now quieter, lighter and user-friendly.
Consider this treatment option as it may give you immediate symptom relief and promote your general well being. Its consistent use has posted positive results.

Although CPAP is the most common treatment device for sleep apnea, there are others that are less intrusive and are also used to treat milder forms of sleep apnea. These are Adaptive Servo-Ventilation device, Expiratory Positive Airway Pressure (EPAP) and BiLevel Positive Airway Pressure (BPAP).

• Adaptive Servo-Ventilation Device

This device is for treating central sleep apnea and obstructive sleep apnea. It stores information on your regular breathing and spontaneously applies airway pressure to prevent pauses in your breath while you are sleeping.

• Expiratory Positive Airway Pressure (EPAP)

These devices may benefit people with mild to moderate apnea. They are less intrusive than the CPAP devices and only cover your nostrils. They keep the airway open.

• Bilevel Positive Airway Pressure (BPAP)

This device works automatically by adjusting pressure while you are sleeping. It adds more air pressure while you inhale and less when you exhale. This tool can be an alternative for those who have problems using CPAP. Some BPAP devices are so advanced that they send a breath if they detect a pause in your breathing.

2. Oral Appliances

These fit in the mouth just like a sports mouth guard. A dentist trained in dental sleep medicine should fix them. They bring your lower jaw and tongue forward during sleep; keeping the airway open. Mandibular repositioning device and tongue retaining device are the two common ones. The common side effects include saliva buildup, nausea, permanent change in the position of teeth, jaw, and mouth.

3. Surgery

Surgery should be your last option after you have exhausted all the others due to the risk of getting infected. It entails the removal of excess tissue at the back of your neck and inside your nose, removal of your tonsils and adenoids, as well as reconstructing your jaw to enlarge the upper airway.