HealthyLife Articles

Tag: breathing

  • Snoring And Your Health

    SELF-CARE CORNER

    Women sleeping while wearing a CPAP machine.

    Occasional snoring is often harmless. It may happen when a person has a stuffy nose or is lying on their back. But if you snore every night, talk with a doctor. Long-term snoring can lead to health problems.

    Sleep suffers

    Snoring can make you wake up many times during the night. You probably won’t remember these awakenings. They interfere with your body’s ability to get good, sound sleep.

    Without quality sleep, you may feel tired nearly every day. This can lead to problems at work, school or home. In severe cases, it can lead to dangers like car collisions if you fall asleep at the wheel.

    Obstructive sleep apnea

    Sometimes snoring is a sign of a health problem called obstructive sleep apnea (OSA). Signs of OSA include:

    *  Loud snoring that happens nearly every night

    *  Pauses in breathing during sleep (this can happen hundreds of times per night)

    *  Choking or gasping for air during the night

    *  Feeling very tired even after a full night’s sleep

    *  Trouble concentrating or being irritable

    *  Waking up with a headache

    OSA can also cause heart problems because it can increase a person’s risk of high blood pressure, stroke or heart disease. It can also cause an irregular heartbeat, known as an arrhythmia.

    How to fix snoring

    There are many ways to reduce or eliminate snoring. First, see a doctor to get checked for any health problems. Your doctor may recommend:

    *  If you smoke, quit. Smoking can make snoring worse and leads to other serious health problems.

    *  Limit or avoid alcohol. Don’t drink alcohol close to bedtime. Alcohol relaxes throat muscles and can cause more snoring and pauses in breathing.

    *  Work toward a healthy weight if you are overweight. Being overweight often makes snoring worse.

    If these measures don’t help, ask your doctor about other options. Certain devices and surgery can help some people quit snoring.

    Relationship problems

    Snoring can cause social problems too. Some people find that their marriage or domestic partnership suffers. Partners may not be able to sleep in the same room because of the noise.

    Sources: American Academy of Otolaryngology – Head and Neck Surgery

    © American Institute for Preventive Medicine

  • Cold Weather Exercise

    BE FIT

    Cold weather can put a damper on outdoor exercise. But, continuing to exercise during the winter months has many benefits. Exercise combats seasonal depression, increases energy, and boosts immunity against illness.

    Here’s how to stay comfortable while you exercise in the cold:

    *  Wear layers so you can adjust your temperature as needed.

    *  Protect your hands and feet with warm gloves and socks.

    *  Wear sunglasses to protect your eyes from snow or ice glare.

    *  Stay hydrated. You may feel less thirsty in the cold but still need plenty of fluids.

    *  Stay indoors if the temperature is 0ºF or below or the wind chill is below zero.

    *  Choose the proper footwear for snowy or icy conditions.

    *  Cover your mouth with a breathable wrap to warm the air you breathe.

    *  Start slow. Your body will adapt to cold conditions but progress gradually.

    *  Check with your doctor to make sure cold-weather exercise is right for you.

    © American Institute for Preventive Medicine

  • Practice Relaxation Techniques 2

    Healthylife® QuitWell™

    Part 4

    Image of man relaxing while reading a book.

    Use relaxation techniques to manage daily stressors.

    Plan Relaxation Time

    Plan time during the day to relax. You can also do relaxation exercises as needed during the day. Practice these techniques before, during, or after trigger activities (like eating or talking on the phone).

    Relaxation techniques can help reduce stress-related health problems, such as high blood pressure, headaches, and pain. These tools also help you to have greater physical and mental control. This helps you get through times when you may have had a cigarette or other form of tobacco/nicotine in the past.

    How the mind can control the body:

    *  It can slow brain wave patterns.

    *  It can reduce heart and breathing rates.

    *  It can increase blood flow to the limbs.

    *  It can relax muscles.

    Think about the rest of today. When can you spend 10 minutes relaxing? Here are a few ideas of times you can practice relaxation:

    *  Break times when you would usually be on your phone, checking apps or scrolling mindlessly

    *  While drinking your morning coffee

    *  Winding down for bed in the evening

    *  Walking the dog or playing with your pet

    © American Institute for Preventive Medicine

  • Practice Relaxation Techniques 3

    SleepWell® Program

    Week 4

    Image of man deep breathing.

    Learn These Three Skills to Relax

    1.  Relaxation Reflex: Get rid of muscle tension.

    2.  Mental Imagery: Think of calm, restful places.

    3.  Deep Natural Breathing: Feel relaxed by breathing in more oxygen.

    Plan Relaxation Time

    If possible, use the hour before you sleep to wind down and prepare your body and mind for sleep. You can also do relaxation exercises as needed throughout the day. Relaxation techniques can help reduce stress-related health problems, such as high blood pressure, headaches, and pain. These tools also help you to exercise greater mental and physical control and reduce negative emotions.

    How the mind can control the body:

    *  It can slow brain wave patterns.

    *  It can reduce heart and breathing rates.

    *  It can increase blood flow to your limbs.

    *  It can relax muscles.

    Prepare for Relaxation

    Remove external factors that could be causing your body and mind to be overly alert. Watching TV is ok, but avoid loud, violent, or exciting programs. Mindless programs are better. Dim the lights. Play a quiet game (though not on your phone or computer), read a book, or organize your sock drawer or the clothes in your closet.

    A bath taken two hours before bedtime allows your body temperature to drop to a sleep-inducing level.

    Relaxation Reflex

    This skill relaxes four basic muscle groups. Tightening and relaxing these muscles produces a soothing effect which helps you relax. Take slow deep breaths, drop your head, and place your shoulders forward to add to the effect.

    Practice this every day for about five to 10 minutes. Divide the body into four muscle groups. Tense each group for five seconds, then release.

    1. Arms and Hands – Lift your arms, bend them at your wrists and elbows, make fists, and tighten your upper arms.

    2. Face and Neck – Squinch your eyes, nose, cheeks and brow. Stretch your mouth and grit your teeth. Point your chin down toward your chest.

    3. Middle Torso – Push your shoulders back, tighten your stomach and the middle of your back.

    4. Legs and Feet – Lift your legs off the floor and hold them straight out. Point your toes towards your face. Tighten your thighs.

    Mental Imagery

    Choose a peaceful scene like a beach, forest, or sunrise. You can even choose a place of fantasy. Then take an imaginary visit there and relax in the process. Imagine this place using the following 10 steps:

    1. Find a comfortable sitting or reclining position.

    2. Gently close your eyes.

    3. Notice nothing but your own gentle breathing pattern.

    4. Begin to think about your peaceful scene. Picture where you are and what you do when your mind and body are very, very relaxed. Pause to create and capture the image of your soothing place.

    5. Pretend that you are really there in your special relaxing environment. Picture all the colors… Hear the sounds… Smell the aromas… Taste… Touch your surroundings as if you are really there… Enjoy… Relax…

    6. Find the calm and peace. Allow yourself to feel good… Let your whole body relax and enjoy the moment.

    7. Pause for five to 10 minutes and become filled with relaxation.

    8. Allow the relaxation to re-energize your body and mind.

    9. As you feel comfortable, slowly open your eyes, feeling totally refreshed.

    10. Escape to your special place anytime you wish to relax, if even for a moment.

    Deep Natural Breathing

    An increased amount of oxygen allows your heart rate to slow down. This produces a calming effect.

    1. Sit in a chair, arms at your sides, with your legs uncrossed.

    2. Note any tension in your muscles.

    3. Put one hand on your chest and the other hand on your abdomen.

    4. Take in a breath slowly and deeply through your nose allowing your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand, pushing up your other hand. This is one long steady breath.

    5. Hold the air in for three seconds.

    6. Purse your lips and exhale through your mouth making a relaxing, whooshing sound.

    7. Continue to take long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

    8. Focus on the sound and feeling of deep breathing. Continue for three to five minutes.

    9. Your chest should feel less constricted. You should feel less stress and tension physically and mentally.

    © American Institute for Preventive Medicine

  • Sleep Apnea

    Sleep Well

    Man wearing a CPAP machine while sleeping.

    Persons with this sleep disorder may not fully wake up and remain unaware that their nighttime breathing is abnormal.

    The most common type of sleep apnea is obstructive sleep apnea. With this, the airway narrows or gets blocked during sleep. This causes loud snoring, harsh breathing, and snorting sounds. Breathing may stop for 10 or more seconds at a time. Daytime sleepiness is another common symptom.

    See your doctor if you have these signs, including if your sleep partner notices them but you do not. If left untreated, sleep apnea can lead to heart disease, high blood pressure, and other problems.

    Learn more about sleep apnea from the National Sleep Foundation atsleepfoundation.organd the National Center on Sleep Disorders Research atnhlbi.nih.gov/health/sleep-apnea.

    © American Institute for Preventive Medicine

  • Keeping Asthma Under Control

    SELF-CARE CORNER

    Image on women holding an inhaler.

    According to the CDC, 25 million Americans have asthma today, including 10 percent of all children. Although it’s common, it should not be taken lightly. Asthma can severely affect quality of life, and can be deadly.

    Asthma attacks occur when a person with asthma comes into contact with an asthma “trigger.” A trigger causes inflammation and narrowing of your lungs’ airways. This can lead to coughing, wheezing and can limit or even prevent breathing. Asthma attacks require rescue medicines and can be a medical emergency.

    If you or your child has asthma, the most important thing you can do is keep it under control to avoid attacks. The keys to good asthma control are to:

    Have regular asthma checkups with your doctor.

    Working with your doctor to develop an asthma action plan plays a key role in good asthma control. Keep a diary of your asthma triggers and symptoms such as wheezing, coughing and shortness of breath. Discuss these with your doctor to find better ways to control your asthma. The goal is to minimize asthma attacks and take medicines, as needed.

    Use your asthma control medicines as prescribed.

    Control medicines are taken regularly, usually every day. These medicines help you avoid an asthma attack by minimizing inflammation. They do not help during an asthma attack.

    Know your asthma triggers and avoid them.

    Each person’s asthma triggers are different. They may include irritants, like cigarette smoke or chemical fumes, or they may be allergens such as dust, mold or pollen. You and your doctor should discuss your asthma triggers and how they can be avoided.

    © American Institute for Preventive Medicine