What is Sleep Apnea?
Sleep apnea is a disorder where breathing sporadically and repeatedly stops and starts while a person sleeps. Because the body may uncontrollably stop breathing, it can be a serious condition. There are three types of sleep apnea:
Central Sleep Apnea
Central sleep apnea occurs when, during sleep, the brain doesn’t send the right messages to the muscles that control breathing.
Obstructive Sleep Apnea
Obstructive sleep apnea occurs when throat muscles relax during sleep and prevent air from passing through. This is the most common type of sleep apnea and is most often due to obesity.
Complex Sleep Apnea
This is a combination of the other two types.
Symptoms
A person with sleep apnea might not always be aware of certain symptoms:
- loud snoring
- choking
- abrupt waking
- shortness of breath
These symptoms may first be recognized by a sleep partner. Symptoms more likely to be known to the patient include:
- feeling tired after a full night of sleep
- awakening with a dry mouth or sore throat
- difficulty staying asleep
- having a headache in the morning
The Mayo Clinic recommends seeing your doctor if one or more of following is true:
- you snore loud enough to wake others
- shortness of breath awakens you
- your breathing stops during sleep
- you suffer from daytime drowsiness so severe that you fall asleep during work, watching television, or even while driving
Risk Factors & Treatments
Anyone can have sleep apnea, but certain factors put some at greater risk than others:
- being male
- being over the age of 65
- smoking
- excessive weight
- a neck circumference larger than 17 inches
- a narrowed airway
- stroke
- heart attack
- high blood pressure
- long periods of sitting
Sleep apnea treatment depends on the severity of the condition. It can include machines that keep airway pressure going while you sleep (continuous positive airway pressure), mouth pieces, surgery, various therapies, weight loss, abstaining from alcohol, and sleeping on your side.
Posted by
Nabielah Suki
19:17
DO you sleep like a log? Or are you more of a yearner, a freefaller or a foetal? The position you choose while sleeping reveals a startling amount about your personality, according to one of the UK’s best known body language experts. Robert Phipps has identified four positions and says the foetal – most favoured by worriers - is far and away the most common. More than half of us (58%) adopt it and sleep with knees up and head down. The more we curl up, the more comfort we’re seeking, he says in research for the Premier Inn budget hotel chain. It’s a rigid position and can lead to individuals being very stubborn and set in their ways. The second most common position is the log (28%): Straight body, with their arms and legs by their side. This indicates stubbornness. The yearner – arms stretched out in front – is either chasing their dream or being chased (25%). And the freefaller – face down, arms outstretched – feels they have little control over their life (17%). Robert Phipps said: “We all know a good night’s sleep sets you up for the following day and our sleeping positions can determine how we feel when we wake for the day ahead.”
1. FOETAL People who sleep like this are returning to their comfort zone to de-stress themselves from the day’s activities. The higher the knees and lower the head the more internal comfort you give yourself. Foetal sleepers are conscientious, ordered and like things in their place but they can over think things and worry unnecessarily. People who sleep like this for the majority of the night can expect a refreshed awakening having dealt with the previous day’s issues compartmentalising and organising while they sleep, allowing them to feel refreshed when they wake and ready to move onward and upward. Foetal sleepers should be careful not to become too stuck in their comfort zone and be prepared to take on new challenges each day.
2. LOG The sleeper in this position fully extends their head, neck, arms, legs and body all stretched out in a straight line. The longer you sleep like this, the more rigid your thinking and you can become inflexible which means you make things harder for yourself. Loggers are set in their ways and can be stubborn, liking things done their way, which can make them come across as bossy or even aloof. “Sleep like a log” is the old adage and people who sleep in this straight line can wake up stiffer than when they went to sleep. Try to relax more and let your muscles unwind from the day’s hassles and you’ll wake up feeling more flexible in your thinking. Loggers need to stretch themselves each day to reach new goals and then your day is likely to be more exciting, challenging and fun. You’ll see and feel the benefits in your body and mind as you embrace being a more relaxed you.
3. YEARNER The Yearner has two possible meanings with arms outstretched as though you are chasing your dreams, conversely it can mean you are being chased. You feel you want more from life and are willing to go out there and get it with both hands, ready to capture every new and exciting challenge that comes your way. Yearners are their own worst critics always expecting great results in everything they do, which can mean giving up to quickly with things that don’t go their way right from the off. Yearners wake up eager to face the challenges of the day, seeking out new opportunities. However, take care to make sure what you yearn for is what you really want or you’ll spend a lot of wasted time and energy chasing things that don’t really fulfil you. Yearners should face each new day as a fresh start, reviewing where they are going and what they want from the day, then go for it and see it through with full commitment.
4. FREEFALLER With the whole body outstretched flat on their stomach, arms at right angles, hands gripping the pillow as though holding on for dear life, physically the least comfortable position to sleep for most adults. Freefallers tend to feel like life happens around them and they are just hanging on for the ride, which can make them feel like they’re not in control of what happens. Freefallers can wake up feeling like they still have things leftover from the previous day, which can make them feel over anxious about getting things done today. Freefallers need to take control of each new day and deal with things one step at a time until you are happy to move to the next step. You will then be more motivated and inspired, creating opportunities for you be the boss of your own destiny.
Premier Inn spokesperson, Claire Haigh, said: “Many people read their horoscopes, but we wanted to give our guests a more unique way to look at how their day might turn out by looking at how they sleep. We have worked with Robert to develop ‘sleep-o-scopes’ and were shocked that the research revealed just how stressed we are as a nation. “It is important we try and wind down after a long day and get a good night’s rest so we wake up refreshed and ready to tackle the day ahead.”
sources : cascade news
Mungkin anda mempunyai masalah untuk mengawal kadar pengambilan makanan. Tambahan lagi sekiranya makanan yang dihidang amat menyelerakan. Jadi, apakah cara tipu muslihat terbaik untuk anda berjaya mengurangkan berat badan?
1.Menghidu makanan
-Mungkin anda merasakan bahawa cara ini tidak masuk akal sama sekali. Tetapi berdasarkan kajian yang telah dilakukan oleh Dr Alan R. Hirsch ( Smell & Taste Treatment and Research Foundation in Chicago ) terhadap 3000 sukarelawan mendapati bahawa seseorang yang gemar menghidu makanan biasanya lebih kurus berbanding mereka yang tidak gemar menghidu.
2.Letakkan cermin bertentangan dengan tempat makan anda
-Satu kajian mendapati bahawa seseorang yang makan dihadapan cermin akan mengurangkan 1/3 jumlah pengambilan makanan berbanding mereka yang tidak makan dihadapan cermin. Ini berlaku mungkin disebabkan apabila anda melihat diri anda sendiri, ia akan mengingatkan mengenai matlamat yang ingin dicapai.
3.Kelilingi tempat makan anda dengan warna biru
-Adakah anda perasan mengapa kebanyakan restoran makanan segera tidak menggunakan warna biru sebagai tema restoran mereka? Ini adalah disebabkan kajian psikologi yang telah dilakukan bahawa penggunaan warna biru akan menahan selera makan seseorang. Elakkan warna seperti oren, kuning, dan merah ditempat makan kerana ia akan meningkatkan lagi selera makan anda.
4.Tangkap gambar makanan yang anda ambil
-Setiap kali anda melihat gambar makanan yang telah diambil, pasti ia akan mengingatkan anda untuk melakukan perancangan tentang bagaimana cara untuk anda berjaya mengurangkan berat bandan.
5.Ikat seutas benang pada bahagian perut (ni mcm mustahil sikit nk buat)..hahaha
-Apabila anda sudah merasakan benang yang diikat pada perut semakin menegang, ia bermakna anda seharusnya sudah perlu berhenti daripada mengambil makanan lagi.
sumber : i love Islami.com
1. ‘Kata-kata perangsang’ dari teman dan keluarga Kata-kata perangsang bukan sahaja bermaksud ‘selamat berjaya’, ‘anda boleh’, atau ‘tiada perkara yang mustahil’, tetapi ia termasuklah juga ayat-ayat yang menggunakan kata-kata perli seperti ‘bila kau nak kurus wahai si gemuk’, ‘boroi’, ‘tulang bergerak’ atau ‘cicak kobeng’. Kata-kata perangsang juga boleh jadi hadir daripada doktor yang merawat atau memantau pencapaian kesihatan anda.
2. Pelaburan untuk kesihatan (gym) Adakalanya wang itu amat berharga. Memandangkan minda anda sudah berfikir demikian, maka apa kata jika anda laburkan sahaja beberapa ratus ringgit (atau ribuan ringgit) untuk membayar yuran gym sepanjang 12 bulan ke hadapan? Rugi? Tidak rugi pun, melainkan jika anda mengelat dan tidak pergi ke gym langsung sepanjang minggu itu, maka itu baru boleh dikatakan rugi.
3. Secret admirer ( feveret point..kehkehkeh) Punya teman-teman wanita? Buat si perempuan pula, ada tak lelaki yang anda suka? Jadikan mereka sebagai pembakar semangat anda yang nombor satu. Anggap saja anda akan mampu ‘menawan’ hati mereka setelah anda memiliki bentuk badan yang mantap (meskipun anda tahu yang lamaran anda kelak akan ditolak mentah-mentah, terutamanya jika wanita pembakar semangat anda adalah artis seperti Lisa Surihani).
4. Baju-baju idaman (mmg TER-kena ngn aku) Siapa cakap baju-baju zaman ‘muda’ itu hanya tinggal sejarah? Inilah masanya untuk anda menghidupkan kembali era kegemilangan anda dengan mengenakan pakaian-pakaian tersebut. Selain itu, jika anda berhajat untuk membeli baju baru, belilah baju yang ‘menggambarkan’ diri anda selepas tercapainya matlamat. Sebagai contoh, jika anda sedang dalam usaha untuk menurunkan berat badan, belilah baju yang bersaiz M, meskipun anda tahu saiz semasa korang adalah XXXL.
5. Model-model Buat lelaki, sila tampal poster John Cenna atau Christiano Ronaldo yang tidak berbaju pada dinding bilik. Buat yang perempuan pula, boleh tampal poster pin-up Miranda Kerr atau Diana Danielle yang diambil dari majalah. Tataplah poster model-model ni setiap hari tanpa rasa jemu!
6. Kawan baru Tidak dinafikan, pergaulan bersama mereka yang mempunyai gaya hidup berorientasikan gaya hidup sihat amat membantu dalam mengekalkan motivasi anda sepanjang menjalani program diet yang berkenaan. Mereka yang tergolong dalam komuniti ini pasti ada sahaja perkara atau aktiviti ‘outdoor’ baru yang akan dibuat pada setiap hujung minggu. Dengan menyertai gym, peluang anda untuk bertemu kawan baru dan masuk ke dalam komuniti seperti ini akan menjadi semakin cerah.
7. Pencapaian anda sendiri Tiada apa yang mampu mengembirakan anda melainkan apabila bacaan jarum penimbang itu berubah dari kedudukan asal dan menghampiri ke angka berat yang diingini. Ini pasti akan membuatkan diri anda lebih bersemangat untuk meneruskan program diet.
8. Bayangan masa hadapan Lihat diri anda di hadapan cermin, dan ambil gambar seminggu sekali. Setelah beberapa minggu, bandingkan diri anda dari minggu pertama hingga minggu yang terkini. Ada perubahan? lebih bersemangat? dapat lebih motivasi? Kemudian, dengan imaginasi yang tak seberapa, buatlah bayangan rupa anda setelah matlamat anda akan tercapai kelak. Ada seperti Hrithik Roshan atau Salman Khan tak?
9. ‘Self-Reward Day’ atau ‘Cheat day’ Tak salah kalau dalam tempoh 2 minggu, anda sediakan SATU HARI yang dikenali sebagai ‘self-reward day’ atau ‘cheating day’ – yakni anda boleh makan apa sahaja yang anda nak, dengan syarat jangan menyeksa diri sehingga rasa kenyang yang melampau. Nikmat makan aiskrim, KFC, pizza, char kuey teow, buntut ayam panggang, dan segala jenis makanan yang berkalori tinggi, 2 minggu sekali, adalah sangat LUAR BIASA berbanding dimakan hari-hari.
10. Berasa semakin sihat Pasti terdapat banyak perbezaan setelah berat badan anda berada di tahap idle/normal, berbanding ketika anda memiliki berat badan sebelumnya, terutama dari segi kepantasan pergerakan, kelincahan dan stamina. Berada pada tahap normal bererti badan anda akan lebih dinamik ketika bergerak, tanpa sebarang halangan dalaman seperti semput atau mengah. Ini lah yang dimaksudkan dengan sihat.
You should see a dentist, but if that isn't possible, read below
Rinse with warm salt water. Hot or cold water will only aggravate an already sensitive tooth, but swishing some warm salt water will relieve a lot of the pain, says William P. Maher, D.D.S., assistant professor of endodontics at the University of Detroit Mercy School of Dentistry.
Just mix two to three teaspoons of salt in a glass of water. The salt draws out some of the fluids causing the swelling and has a general soothing effect. The saltwater rinse also cleans the areas around the infected tooth. Even unsalted lukewarm water (about body temperature) can flush out an irritating piece of rotting food and provide some relief.
Take an analgesic. "Anything you would take for a headache you can take for a toothache," says Dr. Burrell. That old standby, aspirin, works wonders to tame toothache pain and inflammation. If you have adverse reactions to aspirin, try ibuprofen (Advil or Nuprin). lbuprofen has even more anti-inflammatory power, and it's gentler to the stomach than aspirin.
If you do use aspirin, never put it directly on a tooth or gum, warns Dr. Burrell. It will only produce a painful acid burn. Also, don't give aspirin to children because of the risk of Reye's syndrome.
Find relief in the freezer. "Ice will shut down some of the superficial nerves," says Thomas Lundeen, D.M.D., co-director of the Clinical Pain Program at the University of North Carolina in Chapel Hill. It is particularly helpful with bruises or other traumatic injuries to the tooth or mouth, since ice can greatly reduce swelling. But don't apply ice directly to a tooth: Use an ice pack wrapped in a towel outside the mouth.
Try some oil of cloves. Eugenol (oil of cloves) is available over the counter and provides exceptional temporary relief, especially for toothaches that are temperature-sensitive. Such pain is usually due to problems of the pulp, the tooth center, says Martin Trope, D.M.D., chairman of the Department of Endodontology at Temple University School of Dentistry in Philadelphia. Most drugstores sell eugenol toothache kits. You can even mix liquid eugenol with zinc oxide to create your own temporary fillings for painful cavities. A few drops on the tooth surface or in a cavity or crack should do the job until you can get to the dentist.
Numb it with benzocaine. "Benzocaine is a local, over-the-counter anesthetic that works well if there is a large cavity or damage to the tooth surface," says Dr. Maher. "It numbs things. The closer you can get it to the pulp, the better it works."
Several easy-to-apply, brand-name oral gels and ointments contain this numbing agent. Dab the gel on the entire tooth surface and surrounding gum with your finger or a cotton swab. If you have a visible cavity, try to get the gel inside the cavity area.
Don't get all heated up. Keep heat away from your teeth, warns Dr. Trope. In fact, avoid both temperature extremes. Very cold or hot drinks may increase the pain when they hit your nerve endings. Extremely salty or sugary foods and drinks can have the same effect, he adds.
Use some more ice on your hand. Here's a neat trick developed by pain researcher Ronald Melzack, Ph.D., of McGill University in Montreal, Quebec. Rub a piece of ice on the V-shaped area between your thumb and forefinger for five to seven minutes, until that area goes numb. This treatment significantly eases tooth pain by sending impulses along the same pathways that toothache pain travels. The impulses close the gate on incoming pain messages--in effect, shutting off the ache.
You may want to exercise ... or not. "Most people with a throbbing toothache just want to sit still--and that is probably best," says Dr. Lundeen. "On the other hand, physical activity, especially of the aerobic type, may produce enough endorphins (the body's natural pain relievers) that the pain will be greatly reduced." If you can, try a brisk walk or jog. But don't force yourself to keep going if the pain gets worse.
Breathe deeply--and listen up. "Soothing music and deep breathing bring about a relaxed state, which can help alleviate some toothache pain," says Dr. Lundeen. Researchers at the University of Washington in Seattle have discovered that slow rhythmic music effectively reduces your awareness of much acute pain, including dental pain, by distracting your attention and generating pleasant moods and images. So sit back, turn on the stereo, and let the dulcet tones of your favorite crooner chase away your toothache blues.
Put out that cigarette. "Tobacco is associated with a great number of dental and oral problems and can really irritate sensitive gums," says Dr. Lundeen. "Snuff and chewing tobacco are especially damaging." Tobacco stimulates adrenaline, which sensitizes us to pain. And the nicotine in tobacco blocks endorphins. |
| Sources: http://www.mothernature.com/Library/Bookshelf/Books/48/211.cfm |
Posted by
Nabielah Suki
00:06
The sleep-diet connection is regular fodder for diet books and magazine articles. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your ZZZs.
And it’s true, sort of.
“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD, author of Beauty Sleepand the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz.
On average, we need about 7.5 hours of quality sleep per night, he says. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”
Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones, explains Breus.
The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”
More ghrelin plus less leptin equals weight gain.
“You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.
1. The Elusive Metabolism BoostBoosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to get a boost. Read on for 10 ways to rev up.
2. Build MuscleOur bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.
3. Fuel Up with Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.
4. Have Your Drinks on the Rocks
Ice-cold beverages prompt the body to burn more calories during digestion. Research suggests five or six glasses of water on the rocks can use up an extra 10 calories a day. That might not sound like much, but it adds up to a pound of weight loss per year -- without dieting. You can get the same benefit by drinking iced tea or coffee, as long as you forego the cream and sugar.
5. Sinless Snacking
Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.
7. Spice Up Your Meals
Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.
8. Recharge with Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal for a short period of time.
9. Power Up with Protein
The body burns many more calories digesting protein as it uses for fat or carbohydrates. Protein may require almost 25% more energy to digest compared to fat. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can jump-start the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
10. Booster Shot: Black Coffee
If you're a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Taken in moderation, one of coffee's benefits may be a short-term increase in your metabolic rate.
source : webmd
