healingways
a safe and effective workout. A brisk 20-to-30-minute daily walk is a must for better sleep.
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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 breath- ing 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
44 NA Triangle
www.natriangle.com that include stroke and heart disease. 1
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-MinMedicineBall- Workout. A mini-trampoline also offers
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. Shifting 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 international units is adequate, but always take it along with vitamin K2
,
which helps the body process calcium properly to avoid overdose problems. Our body does not store vitamin
C, so we need at least 2,000 milli- grams daily to maintain good health. A study published in the American Journal of Respiratory and Critical Care Medicine found that vitamin C can reduce damage caused by sleep apnea. High-content foods include bell peppers, dark leafy greens, kiwi fruit, broccoli, berries, citrus fruits, tomatoes, peas and papayas.
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Magnesium, the Master Mineral From 70 to 80 percent of man- kind is deficient in magnesium,
which has been connected with prevention of degenerative diseases and mental health and is often the missing mineral in an individual’s wellness equation, according to Enviromedica’s Ancient Minerals. It also regulates muscle function,
including those in the upper throat involved with apnea. Organic foods and farmers’ market offerings may have higher levels of magnesium, especially
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