Apnea and snoring

Are you a potent snorer?

Does your spouse complain about the noise she makes and her friends refuse to share a contiguous sleeping space? Then pay attention, because those snoring lend themselves to jokes and allusions may have a greater background.

Obstructive sleep apnea is a disorder whose first phase was characterized by habitual, incredibly high snoring. This is the first indication that the person who snores is at vital risk. Apnea in Greek means “need for air.”

Thus, loud snoring may be a sign that something serious happens to your breathing apparatus during sleep. Simply put, your snoring is the signal that your airways are clogged, and the noise produced by the effort made to circulate air through a deficit airway.

An estimated 10 to 30 percent of adults snore. In most of this group, snoring presents no serious medical risks. However, is estimated that in 5 out of every 100 people (males, overweight and middle-aged), very intense nighttime snoring is the first indication of obstructive sleep apnea, an alteration that puts their lives at risk.

Characteristics

Patients with this apnea do not breathe properly during sleep and among the consequences is lack of sufficient oxygen and reduced quality of life.

People may have severe and excessive daytime sleepiness, and they may also trigger diseases such as high blood pressure, heart attacks, and strokes.

Thus, if you snore intensely every night, and in all positions (side, back, etc.) it is advisable to consult a doctor or go to a medical center specializing in sleep disorders.

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Symptoms and warning

Adults should pay attention when the snoring is intense to such an extent that in other rooms, and even in other neighboring houses, they heard and when they have a particular pattern. That is to say, and they are interrupted by pauses with pins, indicating that the breathing has stopped.

Some patients stop breathing even for a quarter of the total time of their sleep period.

Having many nights with an altered sleep will have an impact on the patient’s quality of life: he will experience intense daytime sleepiness that will often prevent good work and personal performance.

Some patients with sleep apnea fall asleep in risky situations. For example, during work, while operating an industrial machine or when driving a vehicle.

Several studies show that individuals with sleep apnea show a frequency of auto accidents 2 to 5 times greater than that observed in the general population.

Other patients with apnea show concentration problems and memory failures. They have an irritable, anxious or depressive character.

Look at When to seek a doctor for help for snoring

These symptoms can arise from moment to moment or emerge gradually over the years.

In some cases, the patient does not notice these changes and does not give them importance, but they do their environment; In others, they become aware of their disorder and seek professional help. They realize that they wake up several times at night and that they do startle and drowned. In many cases, they suffer from morning headaches, loss of sexual interest and even erectile dysfunctions.

Are Essential Oils Safer Than Conventional Medicine

It seems like there are always new alternatives to mainstream medicine popping up from time to time. Some these are obvious scams, while others are little harder to figure out. People have become skeptical of how safe alternative or natural medicine is, and essential oils have undergone the same scrutiny.

Essential oils are anta natural treatment method that has been extensively researched and tested. They have been used for centuries to treat a variety of health issues, and they are often recommended by medical professionals. These oils are made from extracts of natural products, which means they are incredibly potent and yet do not contain many of the disadvantages of a synthetic products.

That eliminates the potential for many side effects that are common with conventional treatments. Synthetic medications, made from a variety of chemicals and man made substances, are often riddled with potential side effects, but natural essential oils don’t really have that problem. There is still the potential for an allergic reaction or an interaction with some other medication or medical condition, but it is much easier to anticipate such interactions and avoid them.

Simply using the essential oils for their intended purpose can avoid a lot of problems, and using essential oils instead of pharmaceuticals can provide a similar medicinal effect without some of the side effects. This information is covered in just about any essential oils guide, such as the one found at Essential Oils Guide. Resources such as these help consumers to be informed and show them the advantages of using essential oils over more conventional treatment methods.

Using essential oils as a treatment for a number of health issues is not a new practice and it doesn’t throw science and common sense out the window. In many cases, oils like lavender, lemongrass, thyme and more have been extensively used within the medical community and are often seen a reasonable substitutes or alternatives to the more commonly prescribed medications.

It unlikely that essential oils will ever dethrone pharmaceuticals in most doctor’s opinions, but for people who suffer from serious health issues that medications can complicate and for those with sensitive bodies, essential oils can be a great alternative. Following a well-researched essential oils guide will ensure that people who want to try oils for themselves as a treatment method can do so safely and to great result.

Eating Your Macros Without Gaining Weight

The morning after I announced my grand plans to run a 10k, I awoke to a raging case of STREP THROAT. Positive Health Wellness I rushed over to the hospital for a timely strep test and began the 10-day course of penicillin. By the last couple of days, I actually felt well enough to start jogging slowly on the treadmill.

The idea of a race sounds so much better than the actual training process. I didn’t really think that training would be a sacrifice, but even last night (on a Friday!) I had to rush home after work to get some running in. I guess I underestimated how far behind I’d be after such a lazy winter. Good thing I love a challenge.

Being partial to my profession, my first course of action was putting together a training diet. At UConn, I had the very cool opportunity to work with Dr. Nancy Rodriguez (dietitian for the UConn athletes). During those few weeks I got a glimpse into the world of sports nutrition and what’s really required for training– specifically, the function of carbs for endurance & protein for recovery.

There are three essential macronutrients: carbohydrates, protein and fat. Using myself as an example (5’8”, 140 lbs), the baseline for maintaining my weight without exercise = 1800 calories/day. A standard “balanced diet” breakdown = 60% of calories from carbs, 15% from protein and 25% from fat. I assumed my current running routine was in the “light to moderate” training category. The duration of my “run” is no more than 30 minutes and a portion of that is spent jogging/walking. Not exactly 10k yet…but I’ll get there.

According to The Academy of Nutrition and Dietetics, the macronutrient guidelines for “light to moderate” running are as follows:

Carbohydrate Needs: 2.3 – 3.2 grams per pound of body weight. I averaged this to 2.75 grams x 140 lbs = 378 grams of carbohydrates per day. Because carbs have 4 calories per gram, this = 1512 calories from carbs. Stay with me now…

Protein Needs: 0.55 – 0.8 grams per pound of body weight. I averaged this to 0.68 grams x 140 lbs = 95.2 grams of protein per day. Because protein also has 4 calories per gram, this = 380.8 calories from protein.

Hmmm, this means 1512 carb calories + 380 protein calories= 1893 from carbs and protein alone. Based on the numbers, I’m already over my calorie budget without taking into account dietary fat. Fat has 9 calories per gram and is not a negotiable nutrient (unless you live off SnackWell’s fat-free cookies). Since I’m running, I should be able to afford some extra calories for fat. But how many?

According to Runner’s World, if I run 3 miles in 35 minutes (jogging/running/walking an average 11:40 min/mile) I’ll burn 318 calories. Gotta admit, I was a little disappointed by this number considering all the wheezing and sweating that’s involved. Guess the saying holds true, “You can’t outrun your fork.”

Therefore, I should have (1800 + 318) 2118 calories/day when I exercise. This equals out to only 10% of my total calories for fat based on my first carb/protein calculation. What’s a dietitian to do?

I played with numbers a little more and found that the lower end of the carb & protein guideline works out much better for me. Perhaps my workouts are not as “moderate” as I thought. At 2.3 grams of carb/pound of body weight + 0.55 grams of protein/pound of body weight, I totaled out to 1596 calories from carbs + protein. This left me 552 calories for fat, exactly 25% of my total!

The reason I dragged you through this mathematical journey was to explain the risks of taking macronutrient guidelines at face value. Guidelines from REPUTABLE sources are a great starting point. Exercise is really hard, especially for beginners. Its so easy to overestimate how much nutritional cushion you actually need.

If I blindly followed my initial protein calculation, I would have either:

1. Gradually gained weight from excess calories or

2. Had to compensate by under-eating carbs or fat– both of which play very important roles in training.

Always use guidelines within the context of your total intake. Most foods are a mixture of carbs/protein/fat so the grams accumulate more quickly than we sometimes realize. When in doubt, call a registered dietitian to do the math for you!

To keep track of my intake, I set-up a new account on MyFitnessPal. I’ve always been a fan of MyFitnessPal because its a (free) and easy way to get a clear picture of your diet. Feel free to add me (anastasiadietitian) and check out how these calculations translate to my everyday food diary. Its actually not as complicated once you start living it.