How to stop snoring

Research has revealed that people who snore have obstructive sleep apnea, which could increase the risk of developing heart disease. Snoring can be minimized or stopped in different ways. Sleeping on  side stops the base of  tongue and soft palate from collapsing to the back wall of throat that usually happens when sleeping on the back. This usually results in a vibrating sound when a person is asleep.

If sleeping on the side is difficult, a body pillow or taping tennis balls to the back of pyjamas can be a solution. Losing weight can help people who have recently gained weight and have started to snore as a result. Thin people do snore, but weight gain can occasionally squeeze the diameter of the throat, again causing it to collapse during sleep.

Drinking alcohol four or five hours before sleeping can make snoring worse and louder as it can reduce the resting tone of the muscle in the back of the throat. Some people who do not usually snore can sometimes snore after drinking. Lack of sleep can also play a significant part in the increase of snoring as, when a tired person goes into a deep sleep, muscles become floppier.

Opening nasal passages can minimize snoring if you have  cold or if your nose is blocked. A hot shower, a neti pot or nasal strips can help clear passages before bed. Replacing pillows can reduce allergens and dust mites that are present in the bedroom that may be contributing to snoring.

Sleep apnea, or obstructive sleep apnea OSA is a long-term condition and may require lifelong treatment for people who suffer from it. In most cases, this would mean losing weight, stopping smoking, limiting alcohol consumption and avoiding sedation and sleeping tablets, as well as sleeping on side instead of back.

People with moderate to severe OSA may have to use a continuous positive airway pressure CPAP device, which is a small pump that provides a continuous supply of compressed air through a mask that covers the nose and the mouth. Another treatment method is the mandibular advancement device MAD which is a dental appliance similar to a gum shield. It is worn over the teeth when you are asleep and aims to hold the jaw and tongue forward to increase the space at the back of the throat.
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Effects of DNA on dieting

Research in animal models with different genetics shows that one diet really doesn't fit all, and what works for some may not be best for others. The researchers used four different groups of animal models to look at how five diets affect health over a six-month period. The genetic differences within each group were almost non-existent, while the genetics between any two of the groups would translate to roughly the same as those of two unrelated people.

The researchers chose the test diets to mirror those eaten by humans-an American-style diet (higher in fat and refined carbohydrates, especially corn) and three that have gotten publicity as being 'healthier': Mediterranean (with wheat and red wine extract), Japanese (with rice and green tea extract) and ketogenic, or Atkins-like (high in fat and protein with very few carbs).

The fifth diet was the control group who ate standard commercial chow.
Although some so-called healthy diets did work well for most individuals, one of the four genetic types did very poorly when eating the Japanese-like diet, for example. The fourth strain, which performed just fine on all of the other diets, did terrible on this diet, with increased fat in the liver and markings of liver damage.

They measured physical signs, especially evidence of metabolic syndrome, which is a collection of signs of obesity-related problems, including high blood pressure and cholesterol, fatty liver and levels of blood sugar. They also studied any behavioral differences, from how much they moved around to how much they ate.

Perhaps as could be expected, both in earlier research and in anecdotal evidence in humans, the animal models tended not to do great on the American-style diet. A couple of the strains became very obese and had signs of metabolic syndrome. Other strains showed fewer negative effects, with one showing few changes except for having somewhat more fat in the liver.

With the Mediterranean diet, there was a mix of effects. Some groups were healthy, while others experienced weight gain, although it was less severe than in the American diet. The results demonstrated that a diet that makes one individual lean and healthy might have the complete opposite effect on another. It depends very much on the genetics of the individual and there isn't one diet that is best for everyone.
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Energy dense foods increase the risk of cancer

Nutritional modifications can reduce risk of developing cancer, there is a proven link between obesity and some types of cancer. Dietary energy density DED contributes to cancer risk. DED is a measure of food quality and the relationship of calories to nutrients. The more calories per gram of weight a food has, the higher its DED.

Whole foods like vegetables, nuts, seeds, fruits, lean protein, and beans are considered low-DED foods because they provide a lot of nutrients using very few calories. Processed foods like cake, burger and pizza are considered high-DED foods because you need to eat larger amount to get necessary nutrients. Regular consumption of foods high in DED contributes to weight gain in adults.

Women who consumed a diet higher in DED were ten percent more likely to develop an obesity-related cancer, independent of their body mass index.
Obese people may develop different kinds of cancer like oesophagus, kidney, bowel, breast and pancreas cancer.

Weight management alone may not be effective in preventing obesity-related cancers if a women eats diets high in energy density regularly. Higher DED in normal-weight women may cause metabolic dysregulation that is independent of body weight, which increase the cancer risk.
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Dangers of eating late

Eating late increases the risk of weight gain, diabetes and heart disease.  Researchers discovered that eating late raises glucose and insulin levels.
Late-night meals also raise cholesterol and triglycerides, increase risk of heart disease.

Researchers instructed nine adults of healthy weights to spend eight weeks to eat during the daytime, which involved consuming three meals and two snacks between 8am and 7pm.

Then the group followed a delayed eating routine, having three meals and two snacks eating from noon to 11 pm for eight weeks.

 The researchers measured changes in weight, metabolism and energy used, they discovered that when participants ate later, compared to when they ate during the daytime, their weight increased.

They found late-night meals caused people to gain weight by reducing their body's fat metabolism. Test showed
that eating later led the participants to metabolize fewer fats and store carbohydrates which can raise blood sugar levels.

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Sleeping hours and your health

According to the National Sleep Foundation, newborns under three months old need between 14 and 17 hours of sleep a day.

Toddlers need 11-14 hours a day,
pre-school age need 10-13 hours.
Teenagers and students in high school need 8-10 hours of sleep on average.
It's better to sleep earlier than study late into the evening for students.

The ages of 26-60 should be getting around 7-9 hours of sleep a night, 60 and above need 7-8 hours of sleep. If
you don't get enough sleep you will have poor performance during the day.

Poor sleep can leads to weight gain, depression and risk of sudden death from cardiovascular diseases.





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