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Saturday, 12 December 2020

Re: [www.keralites.net] 12 NATURAL REMEDIES FOR SNORING

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On Monday, 23 November, 2020, 10:26:23 am IST, ♣ ♣ ♣M.D. HEGDE♣ ♣ ♣ hegde_csl@yahoo.co.in [Keralites] <keralites@yahoogroups.com> wrote:

M.D.HEGDE

Whatsapp Group

Mob +

Mangalore +919845081888 INDIA

12 Natural Remedies for Snoring

Snoring is one of the most common and unpleasant problems many people face, and while generally not dangerous, it can lead to sleep deprivation for the snorer and their partner. Instead of installing weird gadgets or putting those uncomfortable masks on your face, why not try these 12 natural remedies, which may finally lead you to a quiet night for you and your loved ones.

What causes snoring?
Snores are the result of obstructed airways during sleep, but not all snores are created equal, and it's important to differentiate between the 2 major types of snores:

Snores caused by congestion
This is the most common cause of snoring and can affect even those who don't regularly snore. It happens when your airways are obstructed by mucus or phlegm.

Snores caused by Sleep Apnea

In some cases, snoring can be beneficial by warning us of potential sleep apnea (when you stop breathing temporarily during your sleep). In these cases, the snore is the body's reflexive gagging for air it is being deprived of.

What can be done to stop the snoring?
There are various treatments meant to stop snoring, from medication, through devices worn during your sleep and even, in extreme cases, surgery. But instead of running to your doctor, you can try these 12 natural remedies that might be able to stop or reduce the severity of the problem:

1. Natural nasal spray

One of the most effective ways to prevent snoring is by keeping your airways clear.. This spray is a great substitute for the one you buy at the store and it contains only natural ingredients.

You're going to need:

¼ tsp of salt
½ cup of boiling water
1 clean drip bottle

Preparation & use:

Mix salt in boiled water and allow to cool.
Use 2-3 drops in each nostril before bed.

Important: Replace the content of the bottle every 5 days. Using old solvent can damage your nose.

Addison Berry

2. Mint oil

Mint oil has many anti-inflammatory properties which help soothe inflamed nose tissues which cause increased production of mucus. This remedy is only relevant for congestion-related snoring.

You will need:

Mint oil

Preparation & use:

Drip 2-3 drops on your finger and rub along the sides of your nostrils.
If you're very congested, put 4-5 drops of mint oil into a bowl of hot water and inhale the steam.

rosipaw

3. Green tea

Recent research showes that green tea has a positive effect on people who suffer from sleep apnea.

You will need:

Natural green tea
Boiling Water

Preparation & use:

Prepare a cup of green tea - allow the tea bag or infuser to remain in the water for at least 7 minutes.
Drink the tea before you go to bed to help reduce snoring and improve the quality of your sleep.

Martin Phox

4. Olive oil

In some cases, snoring occurs due to excess tissue at the back of the nose or throat.. That tissue creates minor blockage in the airways, causing the snores. Olive oil serves as lubricant, reducing the obstruction, leading to a reduction snoring.

You will need:

Extra virgin olive oil

Preparation & use:

Take 3 small sips of olive oil before bed.

U.S. Department of Agriculture

5. Sage leaves

Sage has many medicinal benefits, including natural anti-inflammatory and antibacterial properties. By reducing nasal inflammation, sage helps reduce nasal blockage and its antibacterial properties help prevent future inflammation.

You will need:

Small handful of fresh sage leaves
2 cups of boiling water
1 tsp apple vinegar (recommended)

Preparation & use:

Place the sage leaves in the boiling water and let sit for 7 minutes.
Remove leaves and allow water to cool.
Add apple vinegar.
Gargle the water for 30 seconds before bed.

6. Thyme oil

When we're sleep-deprived or just exhausted, our muscles become more lax, which causes increased snoring. Thyme oil can be beneficial in such cases, through a treatment known in eastern medicine for hundreds of years.

You will need:

4-6 drops of thyme oil
4-6 vegetable oil (olive / canola will suffice)

Preparation & use:

Mix the thyme and vegetable oils together.
Apply the oil mixture on your feet before bed.

cookbookman17

7. Eucalyptus oil

Eucalyptus oil is fantastic at decongesting, clearing your nasal pathways and giving you a snore-free sleep.

You will need:

2-4 drops of eucalyptus oil
1 pot of boiling water
A towel

Preparation & use:

Boil water in a pot
Add eucalyptus oil to pot
Place your head above the pot and use the towel to create a "tent" over it.
Inhale the steam through your mouth and nose for instant nasal decongestion.

Dennis Hill

9. Ginger tea

Ginger is fantastic at preventing a cacophonous night. Aside from its anti-inflammatory and anti-bacterial properties, ginger also increases saliva production which provides lubrication for the nasal pathways and your throat, allowing air to pass unobstructed

You will need:

1 inch-long fresh ginger root, peeled and thinly sliced
2 tsp honey
Boiling water

Preparation & use:

Boil water in a pot.
Add the ginger and let the pot simmer for about 5 minutes.
Turn the heat off, cover the pot and wait for 5 minutes.
Remove the ginger, add the honey and stir will.
Drink the tea before bed.

10. Passion fruit tea

Research shows that passion fruit flowers have calming effects, aiding in a deeper, more relaxed sleep, which in turn reduces the likeliness of sleep apnea.

You will need:

Natural passion fruit tea
Boiling water

Preparation & use:

Boil the water and add the tea bag.
Allow to sit for 7 minutes.
Drink the tea before bed to enjoy a calm, quiet sleep.

Carol Von Canon

11. Fresh garlic, onion or horseradish

Strong, aromatic foods like garlic, onion and horseradish can help prevent snoring by drying out your nose, reducing congestion. Some claim that these foods also reduce swelling in your tonsils, preventing sleep apnea.

You will need:

Fresh garlic clove / ¼ onion / 1 square inch of peeled horseradish

Preparation & use:

Chew the garlic/onion/horseradish before bed (if you don't mind the smell), or add it to your dinner.

12. Pineapple, bananas and oranges

One of the best ways to prevent sleep apnea is by improving the quality of your sleep – this can be achieved by increasing the amount of melatonin (the hormone which makes us sleepy) your body produces. One of the most effective and recommended ways to increase melatonin production is by eating foods that are rich in it:

Fresh pineapples increases melatonin levels by 266%.
Bananas increase melatonin levels by 180%
Oranges increase melatonin levels by 47%

BONUS TIP: Strengthen your swallowing muscles

In many cases, snoring is caused by the tongue dropping back into the throat, blocking the airways (which is very dangerous). To prevent this from happening, you might want to consider a short, daily exercise to strengthen the swallowing muscles.

What do you do:

Keep your mouth closed, push your tongue against your lower teeth for 30 seconds. (Repeat 5 times)
Open your mouth, move your jaw to the right and hold it in place for 30 seconds, then do the same action to the left.
Face a mirror and open your mouth. Work the swallowing muscles for 30 seconds. If you see the uvula moving – you're working the right muscles.

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Posted by: dilip menon <dbm_ashirwad@yahoo.co.in>

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Friday, 11 December 2020

[www.keralites.net] Why Arthritis Matters

M.D.HEGDE

Whatsapp Group

Mob +

Mangalore +919845081888 INDIA

For those that think arthritis is just a disease of old age or that it only affects those that are unhealthy, think again. Arthritis is actually a complex group of musculoskeletal disorders that consists of more than 100 different diseases or conditions that can affect people of all ages, races, and genders. In fact, about two-thirds of individuals with some form of arthritis are under 65 years old. This includes 300,000 children with a total of 50 million Americans suffering every day. Most types of arthritis include one of the following three types: Osteoarthritis (a breakdown of joint cartilage that's caused by certain risk factors and very progressive), Juvenile Arthritis (occurs due to many autoimmune and inflammatory conditions under children 16 and under), and Rheumatoid Arthritis also known as RA (a systemic form of arthritis that causes inflammation in the membranes of the joints that leads to stiffness and pain).

Why Arthritis Matters

Arthritis is also a serious issue. It doesn't just affect day-to-day quality of life, but also a person's overall health. It can lead to depression, muscle atrophy, and interfere with work and social activities. It's also the number one cause of disability in the United States and contributes to a majority of the hospitalizations every single year, which increases medical costs for many people.

But arthritis suffers have options; there are things a person can do with arthritis to lower pain, inflammation, and improve their quality of life. Two major factors are a healthy diet and staying active. Though one would think exercise would be out of the question, it's actually very helpful to help keep the joints fluid and prevent stagnation. It also helps work the muscles to prevent muscle loss from too much sitting and can help lessen the severity and progression of the disease over time.

Diet should also be top priority; eating foods rich in anti-inflammatory nutrients can make a huge difference fast in terms of joint pain, overall quality of life, and how easily one can move and stay active. It can also prevent inflammatory-related diseases such as diabetes and heart disease..

Anti-Inflammatory Arthritis Power Foods to Add to Your Plate

1. Leafy Greens

It's hard to mess with leafy green vegetables. These foods aren't just some of the most nutritious, but also the most delicious! They're also packed with B vitamins and magnesium to increase one's energy levels, and to beat all, they also keep the bones strong due to their high calcium levels. Choosekale, spinach, broccoli, Swiss chard, collards, mustard, arugula, and turnip greens whenever you get the chance. Try Roasted Veggies With Buttery Garlic and Spinach Salad as a delicious way to get in some greens!

2. Omega-3′s

Acai, walnuts, pumpkin seeds, chia seeds, flax seeds, and hemp seeds are all packed with omega-3 fatty acids. Omega-3′s are some of the best fats you can eat because they fight inflammation in all parts of the body. They help lubricate joints, arteries, and also help keep digestion and brain health in good condition.

3. Avocados

Avocados are also packed with good fats and great foods for the joints, brain, and heart. They're also filling and a healthier source of fat for the body than refined oils and animal sources of fats. Try using them in replacement to dairy which can cause inflammation for many people, or just try using them in place of meat over the top of salads and in soups!

4. Cherries

Cherries are one of the best-loved and most well-known fruits for relieving arthritis and overall joint pain, even in those without arthritis. They're great to consume post-workout or whenever you're just feeling achy. Keep some frozen cherries in your freezer throughout the year so you can use them in breakfast dishes, snacks, and desserts. Their anthocyanins (antioxidants) are what give them their tremendous healing powers and can also be found in all types of berries. Try them in this yummy cherry smoothie as a delicious way to enjoy them.

5. Broccoli

Broccoli is packed with calcium, protein, anti-inflammatory antioxidants, and vitamin C. Vitamin C can help reduce pain, lower physical and mental stress, and will also help keep the body's immune system working well. Thanks to its anti-cancer compound known as sulforaphane, broccoli also has the potential to prevent or slow the progression of osteoarthritis. Even more, it's also a good source of vitamin B6 to assist with energy and a healthy mood. Try broccoli in this anti-inflammatory quinoa salad, or use broccoli sprouts in a Superfood Salad.

6. Almonds

Almonds are a fantastic source of plant-based protein, anti-inflammatory mono-unsaturated fats, B vitamins, magnesium, and vitamin E. Basically, they're a powerhouse of nutrients just begging to be eaten! They're also a good option for those eating soy-free since some people sensitive to certain foods find soy contributes to joint pain (along with gluten and dairy). Almonds are also delicious as a nut butter, so try making your own at home, and keep some raw almonds on hand for easy snacks and additions to meals.

7. Green Tea

Green tea is one of nature's best anti-inflammatory jewels. It's rich in heart-healthy antioxidants, energy-boosting properties, and reduces inflammation regardless that it's a natural source of caffeine. To use unroasted green tea for a more alkaline option, go with matcha green tea which is technically raw and higher in anti-inflammatory chlorophyll.

Try one of these power foods every single day, not only to lower inflammation if you have arthritis, but to also keep your body healthy and alkaline even if you don't. These foods are also some of the best longevity foods you can choose. Others include cacao, pomegranates, blueberries, cinnamon, turmeric, oregano, olives, and walnuts. Adding more plant-based foods to your diet is also a great idea to lower overall inflammation and protect your immune system. Remember, every little bit counts!

To learn more about arthritis, visit Arthritis.org for further information, prevention, and overall lifestyle tips.

MANGALORE\