Snoring

When asked if they snore at night, most people say they don’t…and then the spouse pipes in “YES!!! Loud enough to wake the neighbors”. Snoring is a natural occurrence – something that happens when you can’t move air freely through your nose and throat during sleep. Plenty of people are the victim or the culprit of sawing logs all night long.

Just about everyone snores occasionally, and it’s usually not something to worry about. But if you regularly snore at night, it can disrupt the quality of your sleep—leading to daytime fatigue, irritability, and increased health problems. Snoring can lead to irritability in both the snorer and the one lying awake because of the snoring. It has been the bane of many a happy marriage.
Snoring and sleep apnea are NOT the same thing.

Sleep apnea is a potentially life-threatening condition that should receive medical attention. Sleep apnea is typically caused by a breathing obstruction, which awakens the sleeper, at which point the person begins breathing again. Normal snoring usually does not affect the quality of sleep as much as sleep apnea.

Common causes of snoring:

• Aging- As you reach middle age and beyond, your throat becomes narrower and the muscle tone in your throat decreases. 
• Being overweight or not in shape- Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. 
• The way you’re built- Men have narrower air passages than women and are more likely to snore…though women can still pack a punch !! A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. 
• Nasal and sinus problems- Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
• Alcohol, smoking, certain medications- These can increase muscle relaxation leading to more snoring.
• Sleep posture- Sleeping flat on your back causes the flesh of your throat to relax and block the airway. 

Rule out sleep apnea and consult your doctor if you or your partner has noticed any of the following:

• You snore loudly and heavily and are tired during the day.
• You stop breathing, you gasp or choke during sleep.
• You fall asleep at inappropriate times, such as during a conversation or a meal or 5 minutes after you get into your car…and you are driving!!

Tips to prevent snoring:

• Side sleeping: If your snoring problem is minor, then just changing your sleep position might do the trick. 
• Using SaCha’s TheraSpice Hot Compress: Simply warm the compress and keep it next to your pillow at bedtime. The herbs and spices in the compress prevent nasal congestion. Check our website www.goodhealthalways.in for more details
• Drinking ajwain pani: Digestion plays a big role in our sleep patterns and indigestion can cause snoring. Eating large meals or having dairy or soy milk at bedtime can attribute to snoring. Drinking a glass of ajwain pani or a mug of ajwain tea after dinner can prevent snoring brought about by indigestion.
• Ginger steam inhalation: The sinuses can obstruct the airways, causing the mouth to open and the uvula, to vibrate and create the annoyance of an all-night snore. A ginger stem inhalation will help prevent this.
• Keeping your bedroom air moist: Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
• Losing weight: Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring. 
• Quitting cigarette smoking: If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
• Avoiding alcohol, sleeping pills, and sedatives: They relax the muscles in the throat and interfere with breathing. 

So if you snore (be sure to ask your spouse/bedpartner/roommate…if you haven’t been informed already via a soft nudge or a hard kick) please do something to stop it…to help yourself and your partner live happily ever after

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza

High Blood Pressure / Hypertension

Why does the doctor check your BP each time you visit him? Why is low BP or high BP such a big deal?

BP is a measure of the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries, which carry blood throughout the body. High BP or hypertension is dangerous...a 'silent killer'… because it makes the heart work harder to pump blood to the body and contributes to hardening of arteries, or atherosclerosis and to the development of heart failure.

Symptoms:

• Headaches
• Dizziness
• Shortness of breath
• Blurred vision

Causes of high BP:

• Obesity
• Smoking
• Lack of physical activity
• Too much salt in the diet
• Too much alcohol consumption
• Stress
• Old age
• Family history of high BP
• Chronic kidney disease
• Adrenal and thyroid issues

Remedies:

• Eat foods rich in potassium like bananas, watermelon, celery, parsley, mint, and coriander.
• Eat seeds like pumpkin seeds, melon seeds, cucumber seeds and flax seeds...... unsalted!
• Avoid salty foods and snacks including processed meats like bacon salami and ham, packaged soups,  wafers, sauces and pickles.
• Relax, exercise, meditate...do whatever it takes to get your stress levels down.

“One way to get high blood pressure is to go mountain climbing over molehills” - Earl Wilson.

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza

Rosacea

A rosy glow on your face can be quite lovely, but when that hint of pink/red on the cheeks begins to become a permanent thing, you may be suffering from rosacea.

Rosacea is a very common skin disease that commonly develops during teenage years or someone’s 20's and they can become worse into the 30's or 40's. It often begins with a tendency to blush or flush more easily than other people. It causes redness on your nose, cheeks, chin, and forehead. Some people get little bumps and pimples on the red parts of their faces. It can also cause burning and soreness in your eyes. The redness can slowly spread beyond the nose and cheeks to the forehead and chin. Even the ears, chest, and back can be red all the time. With time, people who have rosacea often see permanent redness in the center of their face.

Rosacea can cause more than redness. There are so many signs and symptoms that rosacea has four subtypes:

1. Erythematotelangiectatic rosacea: Redness, flushing, visible blood vessels.
2. Papulopustular rosacea: Redness, swelling, and acne-like breakouts.
3. Phymatous rosacea: Skin thickens and has a bumpy texture.
4. Ocular rosacea: Eyes red and irritated, eyelids can be swollen, and the person may have what looks like a sty.  

When it comes to skin flare-ups — whether from rosacea, acne, eczema, hives, or other conditions — usually there are some specific triggers that cause skin symptoms to emerge. It isn’t always possible to completely “solve” rosacea, but following the rosacea treatment suggestions below can limit your exposure to triggers that increase inflammation.

Identify any triggers in your diet- Since rosacea already makes skin sensitive, many people find that simply addressing the noticeable symptoms — for example, by using harsh chemical creams, prescriptions, light therapy and various lotions — actually winds up making skin symptoms even worse. For some people, these rosacea treatments can lower signs and symptoms, at least temporarily, but they don’t address the root cause of the problem.

Experts say stress is an important trigger of rosacea. Any measures to reduce stress levels will help prevent flare-ups and existing symptoms from getting worse.
Steps to reduce stress may include regular exercise, getting at least 7 hours of good quality sleep every night, and eating a healthy and well-balanced diet.
As vigorous exercise is often a trigger, patients with rosacea are advised to do low-intensity exercises, such as walking or swimming.
Yoga, tai-chi, breathing exercises and meditation may also help reduce stress.

Inflammation stemming from gut-related problems seems to be an especially important issue and the root cause of skin disorders. Your skin is ultimately a reflection of your overall health.
Since inflammation that shows up on your skin can be a clue that you’re experiencing inflammation in your gut, identifying food triggers is an important first step.

The best foods for treating rosacea: 

- Organic fruits and vegetables
- Healthy fats like ghee, coconut oil, sesame oil ( in small amounts )
- Lean protein sources
- Anti-inflammatory herbs like oregano, mint, coriander, parsley, and celery

Foods to avoid: 

- Anything that may trigger allergies like mushrooms, certain lentils, egg whites etc
- Alcohol
- Caffeine
- Sugar
- Processed food
- Dairy products
- Fried foods
- Trans fats and hydrogenated vegetable oils.

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza

Brain Boosters

Wait…er…er…now what was I going to say? I forgot…Just give me a minute…it’s at the top of my head…or the tip of my tongue!!!

Does the food we eat have a bearing on our memory? If so, how can we increase our memory with food? Turns out that brain foods matter …especially for our grey matter 😊

In a culture based on overstimulation and multitasking, it’s no surprise that many of us have a hard time remembering things. Well, if you can remember to eat them, there are several memory superfoods that will keep you sharp as a tac! Here is a list of a mix of fruits, vegetables, protein-rich foods, oils and even chocolate…yes, you read that right... there is something to please everyone !!!

Fatty fish like salmon, rawas, rohu, katla, tilapia, mackerel/bangda, kingfish/surmai, hilsa, pomfret, sardines, and sea bass

• Egg yolks
• Avocados
• Broccoli
• Celery
• Beetroots
• Dark green leafy vegetables
• Blueberries
• Oranges
• Pumpkin seeds
• Sunflower seeds
• Walnuts
• Green tea
• Turmeric
• Rosemary
• Thyme
• Coconut oil 
• Olive oil
• Coffee
• Dark chocolate

So please don’t forget (!) to add lots of these foods to your daily diet!

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza