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No More Snoring!

When sleeping, the muscles in the throat relax, and the tongue retracts into the mouth. Snoring occurs when something prevents the air from flowing freely through the mouth and nose. As you breathe, the walls of the throat vibrate, causing the snoring sound.

As mentioned earlier, snoring (nasal) is often a symptom of something affecting us, with the most common causes being: overweight (the extra tissue in the neck puts pressure on the airways), a deviated or bent nasal septum (which is the bone and cartilage wall separating the nostrils), nasal polyps (soft, sack-like masses in the lining of the nose), inflammation in the adenoids and tonsils (which block the airways), or sleep apnea (which occurs when breathing stops while sleeping. This happens because the airways have narrowed or partially blocked, which is repetitive and disrupts deep sleep).

There are some very effective methods to help eliminate snoring, including nasal strips and medications, as well as some tricks that can be an efficient and lasting solution for certain people. But it’s important to know that there are simple foods that help control and eliminate these annoying snoring sounds.

- Honey

This is a very delicious way to stop annoying snoring, as it can be added to any drinks consumed throughout the day. Honey has anti-inflammatory properties that can help clear the airways, making it easier to fall into a peaceful sleep.

- Mint tea

Mint tea is very effective for helping to clear the throat and, in general, all airways, as it eliminates mucus.

- Fish

Eating fish is very healthy, so it should be included in the daily diet. Eating fish more frequently (and generally white meats) instead of red meats can greatly help stop snoring. This is because red meats and saturated fats can cause spasms that lead to inflammation in the nostrils. This way, not only will the quality of sleep improve, but overall health will also be enhanced.

- Olive oil

This is the best oil for consumption because its saturated fat content is minimal. It is a natural anti-inflammatory, improving sleep quality by preventing snoring.

- Soy milk

It is recommended to replace regular cow's milk with soy milk, as cow's milk increases mucus production in the throat area, which amplifies snoring.

Remember...

If you can include these foods in your daily diet, you will likely experience a better quality of life, enjoying peaceful sleep. Additionally, those around you will benefit, as this problem often affects partners who have to endure the loud snoring.

Sleep Apnea

Obstructive sleep apnea (OSA) is the most chronic and common type of sleep disorder affecting breathing due to the relaxation of muscles in the back of the throat. There are several signs and symptoms of OSA. People who suffer from this sleep disorder may produce snoring, gasping, or choking sounds during sleep. These sounds can occur repeatedly 5 to 30 times or more per hour during the night. The most important symptom is loud snoring, according to the Mayo Clinic. Snoring is a noisy breath during sleep, which bed partners may find intolerable. It is the most common symptom of sleep apnea, although not everyone who snores has this sleep disorder. Snoring occurs when the muscles in the throat relax, the tongue falls back, and the throat narrows. The walls of the throat vibrate as air is breathed in. This mainly happens when inhaling, but can also happen to a lesser degree when exhaling. The sleeper is partially aroused by the brain to resume breathing, causing poor sleep.

Risk factors for OSA

Although OSA can affect people of all ages, certain factors may increase the risks:

- Age: People aged 40 or older are at greater risk.

- Overweight: Fat deposits around the upper airways can cause breathing obstructions.

- Gender: OSA is more likely to occur in men than in women.

- Family history: The risk of developing sleep apnea is higher for people with relatives who have the condition.

- Alcohol use: This type of beverage relaxes the muscles of the throat.

- Smoking: Smoking can cause inflammation and fluid retention in the airways.

- Neck circumference: A thicker neck can narrow the airway.

- Narrow airways: Enlarged adenoids or tonsils, or naturally narrow throats.

- Nasal congestion: If you have trouble breathing through your nose, your chances of developing OSA are higher.

Treatment options

- Positional therapy: Avoid lying on your back while sleeping. A body positioned on its side helps reduce or eliminate airway blockage.

- Weight loss: Losing weight can reduce or lessen snoring.

- Nasal decongestants: These are more effective in mild sleep apnea or snoring. However, in some cases, improving airflow is more effectively achieved through surgery.

- Surgery (children): Surgical removal of tissues in the throat, such as adenoids or enlarged tonsils.

- Surgery (adults): Surgery is less effective in treating OSA, but is effective in treating snoring. Uvulopalatopharyngoplasty, or UPPP, is the most common surgery for snoring.

- Oral devices: Some oral devices resemble mouthguards worn by football players. These devices are worn during sleep. The lower jaw is slightly positioned forward in the usual resting position, allowing the airway to remain open.

- Positive airway pressure devices: These devices use various masks to aid breathing. The breathing masks are safely worn over the sleeper's nose or both the mouth and nose. Pressurized air flows continuously into the sleeper’s throat, preventing the airways from collapsing. A flexible tube allows pressurized air to flow from one of several types of devices, including CPAP (Continuous Positive Airway Pressure), BiPAP (Bilevel Positive Airway Pressure), and VPAP (Variable Positive Airway Pressure).

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