Natural Ways to Quiet Snoring
S
noring can interfere with any couple’s rest, but a recent article published in the Mayo Clinic newsletter offers good news if the snoring is due to ordinary causes not linked to the more serious condition of sleep apnea, a seri- ous health concern in which breathing stops during sleep.
Counselors suggest six natural ways to reduce snoring or eliminate it altogether:
n Avoid alcohol ~ Alcohol consump- tion can cause excessive muscle relax- ation in the tongue, mouth and soft pal- ate, causing them to sag into the airway. Avoiding alcohol for at least four hours before bedtime may help.
n Lose weight ~ Extra bulk may constrict airways, contributing to snoring.
n Relieve nasal obstruction ~ Adhesive nasal strips or saline nasal sprays can help reduce nasal obstruction and congestion that contribute to snoring.
n Change sleep positions ~ For those who sleep on their backs, the tongue can sag and narrow the airway during sleep. A physician can suggest techniques to learn how to sleep comfortably in other positions.
n Stop smoking ~ Smoking is associated with an increased risk of snoring. People who stop smoking have a lower rate of snoring.
n Try assistive devices ~ The most effective treatment for snoring is a continu- ous positive airway pressure (CPAP) machine. It delivers pressurized air through a mask, keeping the upper airway open during sleep. If a person has difficulty wear- ing a mask at bedtime, an oral appliance supplied by a specially trained dentist or orthodontist can help keep the throat open.
Though most snoring is harmless, snorers should consult a doctor to rule out sleep apnea.
HYPNOTHERAPY EASES IRRITATED BOWELS
T
ypical dietary tactics to relieve symptoms of irritable bowel syndrome (IBS) usually have short-lived effects because the avoidance of certain foods doesn’t seem to tackle the root of the problem, which is an overly sensitized digestive system reacting to stress.
Reporting on this widespread problem, the British Medical Journal notes that an increasing number of gastroenterologists are now looking to hypnotherapy to help their patients cope with the unpleasant and often painful symptoms. Dr. Roland Valori, editor of the journal Front- line Gastroenterology, said that of 100 patients treated, 90 found that hypnotherapy signifi- cantly improved their symptoms and gave them more control over the condition.
Yoga Boosts Heart Health
R
esearch published in the Interna-
tional Journal of Medical Engi-
neering and Informatics supports a
direct link between the regular prac- tice of yoga, with its breathing ex- ercises, stretching, poses, relaxation and meditation, and heart health. The researchers point to yoga’s impact on the nervous system, which regulates heart rate through the sympathetic nervous system that causes the heart rate to rise, and the parasympathetic nervous system, which slows it down. When the two systems work well together, they en- sure that the heart rate is steady, yet ready to respond to external changes if needed, such as the fight or flight response. The study of 84 volunteers
showed that regular yoga practitio- ners have a stronger, more flexible parasympathetic control, which helps them ease out of stressful situations more easily. The researchers con- cluded that this translates into the desirable qualities of higher heart rate variability, more resistance to stress and an overall healthier heart.
Source: Inderscience Publishers, 2009
natural awakenings
June 2010
17
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