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healingways


Get a Good Night’s Sleep Five Solutions for Sleep Apnea by Lloyd Jenkins


A


n estimated 18 million people in the U.S. suffer from some form of sleep apnea. From the Greek


expression for “want of breath,” sleep apnea causes cessation of breathing during the night. Bouts usually last from 10 to 30 seconds and can occur from just a few times to several hundred. The main cause is the throat muscles becoming too relaxed during sleep and constricting the airway. Two out of four people with the condition do not even realize they are sleep deprived due to apnea, and thus are at greater risk of suffering from both short-term ailments such as migraines or extreme fatigue, and long-term effects that include stroke and heart disease.


1 20 Austin Edition AustinAwakenings.com


Lose Weight via Diet and Exercise Most people find the problem clears up or is greatly improved


when they lose weight. One of the easiest and healthiest ways is eating only fruit from morning until noon, and then eating healthy, nutritious meals for lunch and dinner. Avoid processed, sugar-laden and deep-fried foods. Exercise at least four times a week.


Doing moderate exercise for just 40 minutes has been shown to significantly reduce sleep apnea (Sleep journal). Use a


medicine ball to follow a trainer tutorial at Tinyurl.com/25-MinMedicineBallWorkout. A mini-trampoline also offers a safe and effective workout. A brisk 20-to-30-min- ute daily walk is a must for better sleep.


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Sleep on Either Side Lying on the back encourages throat muscles to close up and the tongue


to fall toward the back of the throat. Shift- ing onto one side reduces this discomfort and potential apnea episodes. Using one pillow beneath the head allows the neck to rest at a more natural angle, rather than pushing the chin toward the chest, which restricts the airway.


Vitamins D and C Almost everyone is deficient in vitamin D, even many in sunny


regions, reports Dr. Joseph Mercola in his report, The Amazing Wonder Nutrient. Wisely managed sun exposure supplies vitamin D—no more than 20 minutes a day, 10 minutes on each side—without suntan lotion. Alterna- tively, a high-dose of a quality vitamin D supplement measuring 5,000 interna- tional units is adequate, but always take it along with vitamin K2


, which helps


the body process calcium properly to avoid overdose problems.


Juan Nel/Shutterstock.com


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