by: Katherine Dilworth – a wife, mother and a blogger on caseydilworth.com
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Snoring is not regarded as a disease or a health issue but the indirect effects of snoring to the person or the bed partner are enormous, as it results in disturbed and inadequate sleep.Snoring affects around 40% of the middle-aged generation.
Snoring also affects the working of the person, causes irritability and can cause a lot of health issues. If left untreated, it can lead to sleep apnea.
Snoring has been a butt of jokes in the movies and television industry to showcase the funny side of relationships but the reality is not that funny.
Why does snoring happen? Snoring is caused when the throat muscles relax and the tongue falls back making the throat narrow and floppy which causes the throat muscles to vibrate while breathing.
Snoring is instigated with the substances that affect respiratory passage especially for the people who have a sensitive throat.
Snoring can definitely be eliminated by following some simple tips and changing your living style and eating habits.
What can be done to the eating habits?
- Adopt a healthy lifestyle, maintain right body weight
- Avoid smoking and alcohol
- Stay hydrated which helps in a clear respiratory passage
- People with a sensitive throat should avoid dairy products or caffeine before sleep – as they cause inflammation of the throat
- Herbal tea, green tea mixed with clove, pepper or honey – these are natural decongestants and have anti-inflammatory property, this would help in soothing the throat.
- Lessen the quantity of oil used for cooking, switching to olive oil would also help as it is less greasy
- Switch to red meat instead of fish in moderation
Lack of exercise also leads to fat deposit around throat area which affects normal breathing and leads snoring. Excess body fat around throat area is a problem more identified with men. However, women also tend to snore equally at an older age.
American College of Chest Physicians “CHEST” have done studies on a small group and have come up with exercises that would help reduce eliminate snoring.
- Push the tip of your tongue towards the roof and slide it backward (20 times)
- Suck your tongue upwards against the roof of your mouth (20 times)
- Push the back of your tongue down while keeping the tip touching the inside of your front teeth (20 times)
- Lift your soft palate and uvula (20 times)
- Using your index finger, press your cheek muscle away from your teeth (10 times) on each side
- When you’re eating, bite down, then lift your tongue to the roof of your mouth as you swallow, without tightening your cheek muscles
Apart from these play any of the wind instruments to improve the muscle tone and widen the airways.
Summing it up, snoring is not incurable; it can definitely be cured by changing the small changes to your lifestyle and modifying eating habits.
