SNORING: Causes and Treatments

Couples enjoy sleeping in serene and cozy atmosphere, snoring is an irritant that has caused so much damages to relationships and health. A lot of people didn't start snoring when they were younger, or at early years of marital life. Social lifestyles that causes snoring are 75% as against medical factors.

Snoring causes a person to make snorting and other noises in their sleep. Snoring is very common, with around 40% of us snoring. It isn’t usually a cause for concern, unless the sleep of a person or their partner is disturbed.

However snoring can be a sign of a serious medical condition, such as obstructive sleep apnoea, which makes the snorer stop breathing for several seconds to up to two minutes. This results in decreased oxygen in the blood, which can lead to headaches and fatigue the following day.
Sleep apnoea is associated with a variety of other chronic medical conditions including high blood pressure,obesity,heart disease, and stroke. It also increases the risk of accidents. Research has linked snoring to diabetes.

What causes snoring?
Snoring is caused by vibration of the soft palate (the soft part of the roof of the mouth) as the lungs strain to inhale oxygen through obstructed airways. Typically, this occurs when the muscles that keep the airways open become too relaxed or excess tissue accumulates nearby and obstructs air flow. Any condition or substance that promotes muscle relaxation or a build-up of fatty tissue can have this effect.
These include:

* Drinking alcohol.

* Taking sedating medications such as sleeping pills, cold medicines, or anti histamines.

* Sleeping on an overly soft or large pillow, or sleeping on your back.

* Being overweight.

* Smoking, which irritates the airways, can also make snoring worse.

* Obstruction of the airways can also be caused by throat or nasal deformities, such as an excessively long soft palate or uvula (the pendant-shaped tissue in the back of the throat), or a deviated nasal septum.

In children, enlarged tonsils often cause snoring. Any ailment that makes bronchial airways constrict, such as asthma, can lead to obstruction and snoring.

What are the treatments for snoring?
There are numerous products that claim to treat snoring. However, in most cases, simple lifestyle changes can stop snoring.
They include:

* Don't drink alcohol within three hours of bedtime.

* Avoid sedatives and antihistamines, especially at bedtime.

* If you're overweight, take regular exercise to lose some weight and also reduce your calorie intake.

* If you have allergies, try to eliminate allergens in the bedroom, such as removing pets from the bedroom, and regularly washing your bed linen in hot water to remove house dust mites and any mould spores.

* Sleep on your side.

* Use a humidifier if the air in your home is too dry.

There are also products designed to widen the nasal passages, such as nasal strips or nasal support devices, which may work in some people with congestion or nasal abnormali.


                                       Related Health Articles

Read Also: How to Live A Stress Free Life https://t.co/Cf2XVcUBnt

Read Also: How best to burn the BELLY FATS https://t.co/8HgDFysGf3 https://t.co/01bkBKnnt2

Read Also: Beauty and the Breast:  Practical ways to keep your breast firm and perky.. https://t.co/PYyELGsBmZ

Solomon Goje: How to Live A Stress Free Life

I have a believe that the worst of diseases is the stress of living the life. The word 'dis-ease' with the hyphen in between shows that the body is not at 'ease.' stress brings discomfort to the body system. Stress comes as a result of the pressures around you for instance family, finance, economic and political are all forms of pressures of life. These pressures are as a result of the challenges we encounter on a daily basis.

I have been using a scenario in my lectures whereby a chair is designed to cope with your weight but if the same chair is allowed to carry a whole drum of water. You can be rest assured that the pressure of the weight will crush the chair likewise when applied to the stress of life.

We have gotten a thousand diagnosis and diseases out there in the world. They are just the weaker link that is due to one thing  which is the stress of life. When you put enough stress on the chain you put enough stress on the system. It will make one of the links to break down to the pressures of life.

Stress suppresses your immune system precipitating the eruption of a feverish feeling. A moderate workout will definitely boost the immune system relieving stress  for a healthier lifestyle. Exercise is a de-stressor but at the same time exercise can become a stressor depending on us. Your perception about exercise can also lead to stress if you consider it as a form of punishment to the body.

As long as you are among the living challenges are inevitable from childhood growing into adulthood. The only place you do not encounter challenges which are suppose to make you strong is at the cemetery.  Your ability to confront the challenges indicate that you are fit to be among the living in the survival of the fittest but your inability  can lead to the stress of life. Although there are exceptional cases for instance the lost of a loved one in which you have to accept the defeat to the challenge of life.

When you find yourself in a wrestling match whereby you can confront the challenger face to face. It is better to fight the challenge in order not to encounter it another day. A student can fail an exam which poses a challenge but the student can take a resit to pass it. But there is nothing you can do when a vehicle is speeding to crash you so the best choice is to   a flight to escape the accident to be safe.

In fitness we refer to a problem to be a challenge which is confrontational. Anytime you encounter a challenge you have to find the root cause of it. Then analyse the challenge in order to decide on what to do about it. The universe like speed you have to avoid procrastination and take immediate action to solve the problem. I believe that we are born to become a solution to the whole wide world (www).

When you are under stress you experience what is called shallow breathing but it can be counteracted with deep breathing known as diaphragmatic breathing technique. An aerobic exercise session is all about concentrating on your breathing which makes you to gasp for air for instance brisk walking or jogging.

A moderate aerobic exercise can relieve you of the stress of life but when you over work the body you will end up with the stress of living the life. Moderation is the key to fitness which goes with the adage which says that too much of anything is bad for you which can be applied in a fitness exercise program. Safety is our watch word!

For personal counseling and Seminar bookings on Fitness/Stress Management:

Solomon Goje,
Fitness Instructor,
Skigo Fitnezz Consultancy,
+234703 217 4254
skigofitnezz@yahoo.com

Follow us on Twitter: @eUpdateNG

Meet Solomon Goje, Fitness/Stress Management consultant

I have been a fitness instructor for a decade which has given me the opportunity of meeting different people. The question that my clients frequently ask is that for how long do they need to exercise and since Nigerians are good in answering question with question. So I always ask them how long do they need to stay healthy?

I have observed that the perception of majority of my clients who mostly believe that fitness exercise is limited to weight loss. But I always make them to understand that there are other benefits such as gaining strength, flexibility, endurance, managing stress levels and boosting the immune system.

I have always advised my clients to focus on improving their health as an aim in their fitness program. We have people who join an aerobic class with the aim of losing weight but the problem arise when they find it difficult to achieve the goal as a result it discourages them. While if a client achieves his aim the interest to continue vanishes but if you are someone like me who exercise to achieve a healthy lifestyle then you will like to be fit for life.

Solomon Goje is our feature writer on fitness and stress management. More of his articles on fitness and stress management will be posted weekly on this blog.

For counseling and seminar bookings on aerobics/fitness/gym installations/stress management

Coach Solomon Goje,
Skigo Fitnezz Consultancy
+23407032174254
email: skigofitnezz@yahoo.com


Follow us on twitter: @eUpdateNG

Waist: How best to burn the BELLY FATS

The waistline is the region of the body between the ribs and the hip, in Africa, its popularly  called 'the Stomach'.
Belly fat is one of the most common women 'nightmares' and fashion enemies. A little of conscious efforts would have saved 85% of women/men who detest the sight of their waist line, but ignorance and or lack of eating discipline has caused the dis-shaped figure.

Here are some causes of belly fats:
1. Drinking Carbonated Drinks Regularly
2. Using a Larger Plate Each Time You Eat
3. Dining Late at Night
4. Consuming Low-Fat Foods More Often
5. Depriving Yourself of Sleep
6. Not Getting Enough Protein in Your Regular Diet
Other factors (which are natural but can be managed) are:
7. Hereditary
8. Child bearing ( most especially C&S)

Some family planning types can cause belly button, most women are often left to chose between fashion and health!
The key word to maintaining or having a perfect waist is 'Discipline'. As the saying goes " you can't eat your cake and have it", so is belly fat burning. You need to consume fewer calories than you burn. This is done by controlling your diet. In my previous article on 'Dieting', I explained the factors for best dieting.

Read: DIETING:Tips to Maintaining/improving body shape https://t.co/nPsdUIE9CQ

Eating time and eating habit determines how best a well toned waist is achieved and maintained. A lot of folks concentrate on exercise as the best means of belly fat burning, exercise is good, but the best way to keep a flat tommy is how well you regulate your intakes.
Try this tips for 3 months and it will amaze you how fast your belly fats are burned :
1. Don't eat any carbohydrate meal as supper
2. stop taking carbonated drinks
3. Take at least a glass cup of water as early as 6:30-7:00am
4. Eat fruits/vegetables and a glass cup of milk as your last meal
5. Do your exercises daily

Five Exercises That You Should Avoid
There are some exercises you should avoid.  These exercises will either waste your time or actually make your waist thicker.

5. Sit Ups- These are primarily hip exercises and are now somewhat considered a relic from a forgotten era of fitness training. Sit ups are notorious for causing back pain and do not really hits the midsection. The short story is: Sit Ups are a waste of time.

4. Crunches-The reason behind avoiding crunches is similar to Sit Ups. Many people avoid Crunches because they get lower back pain.  However, you can overcome this by using Swiss balls and stability balls. The crunch is an over-hyped exercise that provides sub-par abdominal activation. If you must crunch, the Bicycle Crunch will give you a better result.

3. Heavy Squats- You might want to do some form of squatting exercise, but what you would want to avoid is heavy powerlifting-style squats.  This is because heavy powerlifting-style squats can throw size on your hips and waist.

2. Sidebends- Sidebends really give the obliques a solid workout. However, because they involve using the abs and obliques to move a weight, they can add muscle down your sides. This will kill your hourglass shape and you should therefore avoid this exercise. Side Planks are a much better options for toning your obliques without bloating them.

1. Russian Twists -Besides being a bad exercise for ab training, they can be harmful. They involve both spinal flexing and rotation, which puts the spine in a compromised position. There isn’t one reason why you should be doing Russian Twists but if someone has recommended that to you, politely ignore the advice.

The following are Most Effective Waist Slimming Exercises:

Jump Rope Skipping

Hip Thrusts

Burpees

Bicycle Crunches

. Vertical Hip Lifts

Side Planks

Planks

Swiss Ball Rollouts

There are waist trimmers that are very effective in sharpening the waistline. You shouldn't try those waist trimmers if you are on family planning like 'In plants'.

Note:
i- Do not take cold water after your workouts. Its best you take a glass cup of warm lemonade.

ii- Be careful not to use lime as your belly fat burning recipe except if you have stopped child bearing.

iii- Drink lots of fluids ( Water do not causes big tommy)

iv- control your appetite for late night meals

v- When starting your waist trimming programme, take a measurement of your waist at Day-One.

vi- Do not deprive yourself of proper eating, this might result in ulcer.

For seminar bookings and personal discussions:

Okanlawon Tijjani
Email: eupdateonline@gmail.com

Follow on twitter: @eupdateng

Your Best Home made recipes for Exfoliation & Skin Waxing:

Irrespective of colour, the nature of your skin tells a lot about you. A lot of people care less about skin care, as long as they are taking their bath regularly. No mater your status in life, your skin is the first part of your body that shows how gorgeous, healthy, fashionable and hygienic you are.
A skin that is well taken care of is a pride to the individual and attracts respects from people. We are going to discuss how best to take care of the skin with natural herbs, fruits and vegetables.
In my years of counseling models, and other clients, one major difficulty people have is a continuum of body care. Most people start off body care and relax after a few months. Most especially those who are undergoing special dieting for weight lost. The art and act of body care should be traditionally cultured into an habit. After reading this tips of how to wax and exfoliate the skin, make it a routine to continue for at least a year, it will thus become an habit.

Also read:   DIETING:Tips to Maintaining/improving body shape https://t.co/nPsdUIE9CQ

In most of my lectures or seminars, I have always emphasize this:

* For your health sake do not over rely on drugs and creams for dieting, skin care and breast, hips and waist enlargement/reduction.
We live in a world today that root causes of so many sickness and diseases are yet to have a definite scientific conclusions. However, natural herbs, fruits and vegetables have less or zero potentials to the body system side effects except if used wrongfully, for example, its not advisable for a young lady/man who has not started or stop child bearing to drink  too much of lime.

EXFOLIATION

skin exfoliation is the process of cleansing the top layer of the skin off sweats, cream, and or other cosmetics residues on the skin. Its advisable to start off skin exfoliation weekly, this can gradually be done twice monthly.
We shall be discussing on how to eliminate bad odours from some of the human body parts on this blog  in our subsequent articles.



Recipes for exfoliation:

* Lime- This is one major ingredients for skin cleansing.
Lime skin care recipe works perfectly along with a nice steamy shower, in fact it might get a bit messy if you try it elsewhere. When you are in the shower simply cut a lime in half and scrub each half all over your body. Let the lime juice sit on your skin awhile as you enjoy the nice hot steam. This works great as an exfoliation because lime contain citric acid and enzymes that help remove dead skin. Removing dead skin prevents clogged pores which can lead to acne.
If you aren't the do it yourself type look for natural organic lime skin care products to get many of the same healing effects.

* Tomatoes- it helps to open the skin pores. Best applied and wash off before other applications.

SKIN FACIALS AND SCRUBS ( recipes: Uses)

* Honey- skin toning/waxing - it however darkens the skin if not used with either lime/rose water or yoghurts
* Egg (White)- for oily skins- its a moisturizer, Egg whites are rich in protein and albumin  that have skin toning properties and promote wrinkle free skin. They are especially good for oily skin.
* Egg ( yolk) - for dry skins - a moisturizer, rich in vitamin E
* Aloe Vera -  used for facials, however, some skin types reacts to aloe.
* yoghurt- skin facial and toning. It brightens the skin
* Glycerine- body waxing.
* Flour- Facial mask-
* Shea butter- one of the age long ingredient for beauty care. Good for waxing
* Sugar- used for body waxing
* Olive oil- mixed with other ingredients for facials/ wax
* milk- moisturizer- rich in vitamin E. Best used during bath
* Rose water- skin toning
* lime- cleansing and facials
* carrot- rich in vit E- helps in hydrating d skin
* cucumber- facial
* fish oil- rich in vit E

Facial MASK/Body home made beauty recipe

* mix a table teaspoon of honey, cucumber, egg white, a lime, a table spoon of glycerin and flour. Apply to the face and neck bottoms around the shoulder for 45 minutes. Rinse with warm water.
Note: do not make a large quantity and keep unrefrigerated

* Lime Juice Formula
Squeeze a lime into a bowl. Add a glass of boiled whole milk and a teaspoon of glycerin. Stir well and let it sit for half an hour. Apply this mixture on the face, hands and feet before going to bed at night. This treatment every night will help you look even younger and more beautiful than you already are. It is also a great natural cure for acne.

* To improve a dull and greasy complexion
Mix half teaspoon of lime juice with one teaspoon of cucumber juice and a few drops of rose water. Apply on the face and neck and leave on for 15 minutes. Rinse with water. This works because lime is a natural antibiotic. Acne occurs when dirt, oils and dead skin cells clog your pores - thus the dull greasy complexion. All this junk gets trapped in the pores along with bacteria that causes inflammation. Since lime is good at fighting bacteria it is a natural defense against acne and facial blemishes.

* For very oily skin
Squeeze lime juice in a bowl of ice water. Splash this over the face, massage for five minutes and then rinse with water. This works because lime is a natural astringent which causes a temporary tightening of the pores and reduces oil production. This in combination with the cold water which also tightens pores is an excellent treatment for oily skin.

* To improve dry rough skin
Take an egg yolk and mix in a few drops of lime and olive oil. Spread on the face and leave it until the skin feels dry. Wash off with water and splash on cold water to help tone the skin. The egg is a great source of protein which enriches the skin and the olive oil helps moisturize. You can also use coconut oil which has many healing properties as well.

* To relieve tired eyes
Take four tablespoons each of lime juice and ice water. Soak cotton balls in this water and place over your closed eyelids for 10 minutes. A quick pick me up and eye rejuvenation, you'll feel a burst of energy to recover from a long day. Cut cucumber into round sliced piece and place on the eye lid for 30-45 minutes daily

* To remove freckles
Surprisingly enough lime can actually lighten your skin and potentially remove freckles or mild pigmentation. It isn't an immediate removal but if you have dark patches you'd like to lighten try this simple lime skin care recipe. Blanch and grind two almonds, mix it with egg white and a half teaspoon of lime juice. Spread on the face and leave it on until the skin feels dry. Then, wash off first with warm water and then with cold water. Even if you don't use this recipe to remove freckles it makes a nice spa-like facial masque.

WAXING

* mix a table tea spoon of honey, aloe vera, rose water, olive oil/glycerine, lime and yoghurt. Mix well and apply to all part of the body for 1- 2 hour. Wash off with warm water
* mix sugar and olive/glycerine and apply on d body thoroughly for 45 minutes
* mix Shea butter with honey and lime and apply around the body for 45 minutes.
* Mix palm oil with glycerine, lime and honey on all parts of the body for an hour

General instructions for beauty care:
1. When using a mixture or cream for the first time, be careful to observe reactions. Most applications reacts 3 days after application.
2. Know your skin type
3. If you are dark in complexion always mix lime or yoghurts to your mixtures
4. Scrub and massage well when applying home made recipes.
5. Scrub well into your finger skin joints and elbow
6. If you react to aloe vera, replace it with cucumber or carrots
7. If egg is one of your recipes, keep unused mixtures in freezers.
8. Lime and honey should be handy. You can make a quick home made of the two at any time. They double for skin glow and exfoliation
9. For natural moisturized skin, take your bath by bathing with milk or apply on your body before taking your bath.
10. If using milk to bath, pour into your water during soap scrubbing, then rinse off with a clean water.


You can also read:  Beauty and the Breast:  Practical ways to keep your Breast firm and perky... https://t.co/PYyELGaZYp

For personal discussion, counseling or seminar bookings contact:

Okanlawon Tijjani
Email: eupdateonline@gmail.com
           okanlawontijjani@gmail.com

Beauty and the Breast: Practical ways to keep your Breast Firm and Pirky

The breast is essentially one of the most treasured part of a woman, aside the facial looks and beauty, the pride of every woman is to have a firm and well toned breast forever. Having a pirky and firm breast for as long asforever depends on the following factors:

* Age
* Pregnancy
* Sickness
* Hormone
* Breast Feeding
* Diet type

The breast has no muscles but tissues and glands and this factor limits how long a breast will maintain its early formation shape. Breast easily fall to gravity with age irrespective of the other factors of sagging.

TEENS
In Africa most teen are not taught how well to manage their breast from sagging and as such a teenager's breast sags from early 20s.
The followings are DOs and DON'Ts for teenage girls who wants to keep and maintain a firm breast:

* Do not do your house chores without a firm bra ( most especially sweeping)
* Do not tie wrapper around your chest while at home
* Do not always sleep face down for too long
* Do always eat fruits and vegetables
* Do not eat late night food
* Do exercise often
* Do not rely on pills and Creams for your health sake

YOUTHS
For grown up ladies within the age 20-35, maintaining a firm breast lies in a woman's conscious  and deliberate efforts. The DOs and DONTs for teens applies to grown ups.. Note must be taken that massaging enlarges breast and its not a cause for sagging. Beware that surgical and medical solutions should only be considered when non-invasive options do not work. They involve a risk of infection and they may require further treatments in the future.

Replace your bras when the supportive bands stretch. If the last clasps on the bra no longer provide a tight, supportive fit, it is time to replace them. Breast size can change with hormones, weight fluctuations and pregnancy, so get sized for a new bra if your current bra is uncomfortable or too loose.
Maintain the life of your bras by clasping them before you wash them. If you can’t hand wash them, use the gentle cycle and place them in a mesh laundry bag to avoid stretching them.
Wear supportive sports bras while you exercise. The breasts bounce and stretch with each jump or step. Women with large breasts should look for underwear sports bras with thick straps.

PREGNANT AND LACTATING WOMEN
Pregnancy, hormone fluctuations and aging can cause breasts to sag. Although aging of the breast tissue and skin is natural, there are some exercises and practices you can use to firm your breasts. However, the following instructions will help during pregnancy and breast feeding periods.

* Sleep with firm bras but avoid the metallic supportive bras.
* Avoid sleeping chest down
* Get as many bras as u can
* when breast feeding do not allow milk to stay too long in the breast , it cause heaviness which can result to sagging.
* Drain out milk from breast if baby isn't going to be fed
* Keep an healthy lifestyle ( Wash frequently )
* Breast feeding shouldn't take more than 6 months, the peak of nutrient in breast milk for babies is 3 months.
* Wean your child early and not the traditional 1year breast feeding period.
* Never allow your breast to be over weight by milk. Always support with firm bras.

HOME MADE RECIPE FOR BREAST FIRMING
NOTE: desperate bras some bras to put on when applying home made mask/cream. Wash them after every usage and dry under the sun or dry clean with hot pressing iron.

* Breast Mask: Some people also choose to use a breast mask once a week. To prepare the mask, grind a cucumber and add an egg yolk, then add some butter or natural cream into the mixture. Blend the ingredients into a paste and apply it to your breasts, allowing it to sit for around 45minites. Then, wash it off. This technique will help strengthen the tissues of the breast and add firmness to them.

* Ice Massaging: Ice massaging can be another effective form to regain firmness in sagging breasts and uplifting them. Take two cubes of ice and massage it in a circle around your breast for at least a minute. Don’t do it for too long, as the skin of the breast is very sensitive.  This will help tighten and tone the skin of your breasts. Cold temperatures naturally tighten up skin and slow cellular movement. This is a good technique when combined with immediately putting on a properly fitting bra and then staying in some sort of reclined position to allow the effects of the cold to sink in, thereby increasing the effects.

* Vegetable Oil: You can also use vegetable oils like almond oil or grape seed oil to massage onto your breasts. It will help the nourishment of the skin, toning the structure and giving extra zeal. One can add essential oils along with vegetable oils, if you think it is required. Olive oil has long been suggested as one of the best oils to use.

* Make a paste consisting of yogurt, vitamin E and egg (in the ratio 1 tbsp: 1 tbsp: 1 egg). Apply this paste over your breast and rub it in nicely. Let the mask settle for about half an hour. Rinse it off with cold water afterwards.

* Grind a cucumber and add some butter, natural cream and a egg yolk to the mixture. Keep it overnight in the refrigerator and apply it on the breasts.Leave it on for about half an hour and wash it off with cold water afterwards. This would effectively firm and tone the breast skin and muscles, thereby lifting your breasts naturally and getting rid of that saggy appearance in a short span of time.

Final Note: The use of pills and cream for breast firming/toning/enlargement is not advisable as medical reasons to breast cancer is not definite. When you have a small breast, massaging is the best natural option. Not allowing your spouse caress your breast is not the solution to breast firming.

For more personal advise write:
Okanlawon Tijjani
eupdateonline@gmail.com