.... AKA SNORING! It can reduce the quality of your sleep as well as anyone within ear shot.
What causes snoring?
As you doze off and progress from a lighter sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. The tissues in your throat can relax enough that they vibrate and may partially obstruct your airway.
The more narrowed your airway, the more forceful the airflow becomes. Tissue vibration increases, and your snoring grows louder. Snoring may be an occasional problem, or it may be habitual.
What contributes to snoring? A variety of factors can lead to snoring, including:
Your anatomy. Having a low, thick soft palate or enlarged tonsils or tissues in the back of your throat (adenoids) can narrow your airway. Likewise, if the triangular piece of tissue hanging from the soft palate (uvula) is elongated, airflow can be obstructed and vibration increased. Being overweight contributes to narrowing of your airway.
Alcohol consumption. Snoring can also be brought on by consuming too much alcohol before bedtime. Alcohol relaxes throat muscles and decreases your natural defenses against airway obstruction.
Nasal problems. Chronic nasal congestion or a crooked partition between your nostrils (deviated nasal septum from a formerly broken nose) may be to blame.
Sleep apnoea. Snoring may also be associated with obstructive sleep apnoea. In this serious condition, your throat tissues obstruct your airway, preventing you from breathing. Sleep apnoea is often characterized by loud snoring followed by periods of silence that can last 10 seconds or more. Sometimes, complete obstruction does not occur, but rather, while still snoring, the airway becomes so small that the airflow is inadequate for your needs. Eventually, the lack of oxygen and an increase in carbon dioxide signal you to wake up, forcing your airway open with a loud snort or gasping sound. This pattern may be repeated many times during the night and results in continual tiredness as you're not getting enough quality sleep.
What To Do?
First stop losing weight, avoiding alcohol close to bedtime and changing sleeping positions (to sleep on your side) may help.
Nasal congestion is a common trigger for snoring. Horseradish, wasabi, garlic and vitamin C may just help ease this.
Sleep apnoea is a serious condition and you should talk to your doctor about testing. A previously broken nose can be corrected with day surgery.
Resource: http://www.mayoclinic.com/health/snoring/DS00297/DSECTION=1
Saturday, May 31, 2008
Sunday, May 18, 2008
Vegetarian Sources of Protein
One of the biggest issues in losing weight and/or changing body shape (muscle toning) is getting enough protein. Most of us don't get close enough - the formula is 1.5gr of pure protein per kilo of body weight eg if you're 65kg you need 95-100gr of pure protein per day.
Pure protein, however, is NOT food weight and 100gr of meat, fish, chicken will give you 20gr of pure protein. One egg = 5gr.
For cholesterol reasons alone, we need to be considerate of how much animal fats we consume and those that select a vegetarian diet need to be thoughtful of how much protein they are ingesting.
Also, don't forget, if you are increasing your protein intake you'll need to drink more water, as protein takes more liquid to be well processed by the body.
If you're a meat-eater, usually two serves per day of 'meat' is okay (preference should be fish then chicken then red meat). Note, a serve is about the size of a pack of cards, but this will only give you 40-50gr of pure protein, so where does the balance come from?
Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another.
Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:
Nuts
Soy foods, such as tofu, tempeh, miso, and soy milk
Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them and eat them 'young'.
Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins
Beans and legumes, especially when eaten raw (avoid peanuts though).
Spirulina and chorella (blue-green algae), which are over 60 percent protein. You can buy this capsule form if you find the powder unpalatable.
Common Sources of Essential Amino Acids
Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.
Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.
Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.
Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.
Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).
Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.
Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.
Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.
Leucine: Avocados, papayas, olives, coconut, sunflower seeds.
Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.
Written by: Thomas Stearns Lee, NMD
Resource: http://www.naturodoc.com/library/nutrition/protein.htm
Pure protein, however, is NOT food weight and 100gr of meat, fish, chicken will give you 20gr of pure protein. One egg = 5gr.
For cholesterol reasons alone, we need to be considerate of how much animal fats we consume and those that select a vegetarian diet need to be thoughtful of how much protein they are ingesting.
Also, don't forget, if you are increasing your protein intake you'll need to drink more water, as protein takes more liquid to be well processed by the body.
If you're a meat-eater, usually two serves per day of 'meat' is okay (preference should be fish then chicken then red meat). Note, a serve is about the size of a pack of cards, but this will only give you 40-50gr of pure protein, so where does the balance come from?
Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another.
Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:
Nuts
Soy foods, such as tofu, tempeh, miso, and soy milk
Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them and eat them 'young'.
Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins
Beans and legumes, especially when eaten raw (avoid peanuts though).
Spirulina and chorella (blue-green algae), which are over 60 percent protein. You can buy this capsule form if you find the powder unpalatable.
Common Sources of Essential Amino Acids
Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.
Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.
Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.
Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.
Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).
Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.
Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.
Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.
Leucine: Avocados, papayas, olives, coconut, sunflower seeds.
Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.
Written by: Thomas Stearns Lee, NMD
Resource: http://www.naturodoc.com/library/nutrition/protein.htm
UK Bed & Breakfast
The Guardian website has just launched a rather excellent interactive guide to B&Bs around England, Wales and Scotland:
http://lifeandhealth.guardian.co.uk/bedandbreakfastdirectory/interactive/0,,2278385,00.html
All tastes & budgets are catered for: quirky, traditional, extravagant and cheap ‘n cheerful..... Will that be kippers or full-English?
http://lifeandhealth.guardian.co.uk/bedandbreakfastdirectory/interactive/0,,2278385,00.html
All tastes & budgets are catered for: quirky, traditional, extravagant and cheap ‘n cheerful..... Will that be kippers or full-English?
Saturday, May 10, 2008
The buck stops with us
Every once in awhile there is a quote that hits home, for example:
'As we think so we become', and 'Our attitude creates reality'
In other words, our reaction to a situation determines the amount of stress we will have. So, what does this mean from a practical standpoint?
If we become upset, angry, or disappointed over an event, a person, or a circumstance, we are giving up our peace of mind and our serenity to that person, to that event, or to that situation. If I am stuck in traffic and I am running late for an appointment and if I am frustrated and angry, I have given up my serenity and my peace of mind to a traffic jam over which I have no control.
If any of us doubt this wisdom, let us repeat tomorrow morning, "I will have a lousy day," five times. Guess what, this will become a self-fulfilling prophecy. On the other hand, if we tell ourselves this will be a day of miracles and something wonderful will happen, the probability is much greater that yes indeed it will be creative and a fulfilling day.
So, I think we are learning from each other that there are no simple solutions, there are no quick fixes, but by reframing the way we view a problem we can better retain our serenity and peace of mind because after all, if our health deteriorates, nothing else really matters.
The buck does stop with us and to a very real extent we need to be proactive and assertive in securing, maintaining, and nurturing our physical, spiritual, and emotional well-being.
Written by Edward T. Creagan, M.D.
March 18, 2008 and published on http://www.mayoclinic.com/health
'As we think so we become', and 'Our attitude creates reality'
In other words, our reaction to a situation determines the amount of stress we will have. So, what does this mean from a practical standpoint?
If we become upset, angry, or disappointed over an event, a person, or a circumstance, we are giving up our peace of mind and our serenity to that person, to that event, or to that situation. If I am stuck in traffic and I am running late for an appointment and if I am frustrated and angry, I have given up my serenity and my peace of mind to a traffic jam over which I have no control.
If any of us doubt this wisdom, let us repeat tomorrow morning, "I will have a lousy day," five times. Guess what, this will become a self-fulfilling prophecy. On the other hand, if we tell ourselves this will be a day of miracles and something wonderful will happen, the probability is much greater that yes indeed it will be creative and a fulfilling day.
So, I think we are learning from each other that there are no simple solutions, there are no quick fixes, but by reframing the way we view a problem we can better retain our serenity and peace of mind because after all, if our health deteriorates, nothing else really matters.
The buck does stop with us and to a very real extent we need to be proactive and assertive in securing, maintaining, and nurturing our physical, spiritual, and emotional well-being.
Written by Edward T. Creagan, M.D.
March 18, 2008 and published on http://www.mayoclinic.com/health
Wednesday, May 7, 2008
Keep It Local
Firstly, I need to state I'm a swinging voter and would generally refer to myself as a watermelon (green on the outside, red on the inside), but I'm rather peeved at the current State (Labor) government in NSW.
They've in in government for a mighty long time and have stuffed up health, education and transport. Currently they've got their sights on selling the electricity infrastructures and keeping their mitts on monies paid by developers as part of their project fees: this money, in the main, currently goes to local services as supplied by the local governments.
There's a statewide campaign running, called Keep It Local.
I urge you to make your voice heard: it might be your last chance-
http://www.keepitlocal.org.au/index.php
They've in in government for a mighty long time and have stuffed up health, education and transport. Currently they've got their sights on selling the electricity infrastructures and keeping their mitts on monies paid by developers as part of their project fees: this money, in the main, currently goes to local services as supplied by the local governments.
There's a statewide campaign running, called Keep It Local.
I urge you to make your voice heard: it might be your last chance-
http://www.keepitlocal.org.au/index.php
Monday, May 5, 2008
bright ideas for staying alert and active in the afternoon.
Jump the slump with these bright ideas for staying alert and active in the afternoon:
Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.
Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.
Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).
After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.
Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.
Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.
At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.
Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.
Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.
If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.
Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.
Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.
Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.
Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.
Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).
After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.
Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.
Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.
At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.
Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.
Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.
If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.
Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.
Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.
Sunday, May 4, 2008
Make Colds Less Common
Winter, in the Southern Hemisphere, is on the door-step and Sydney has had a cold and damp Autumn to date, so here are a few tips on avoiding or managing the "common cold" - common because lots of people get them, particularly in Winter when we live indoors and closer together.
Colds spread by touching hands or solid objects that are contaminated by one of more than 200 viruses, or by breathing in droplets from sneezes or coughs. A cold is an infection of the repiratory tract and usually gets better on its own in 5-7 days. Symptoms include sneezing, coughing, sore throat and blocked or runny nose: the cough is often the last symptom to resolve and may take 2 weeks or longer. Antibiotics do not help colds as they don't work on viruses and the best treatments are rest, staying warm and drinking lots of fluids.
If you got a gold, good manners for keeping germs to yourself are:
* cover your mouth when sneezing or coughing
* use tissues, rather than hankerchiefs, to blow your nose and dispose of the tissue appropriately after use
* wash your hands with soap regularly, especially after blowing your nose or before preparing / eating food
* avoid sharing cups, glasses, cutlery
* keep your hands away from your eyes, nose and mouth (the hand transfers the contaminant).
Often the common cold is mistaken for flu (influenza). Flu however has a very sudden onset with a high fever and symptoms include body aches, shivering, sweating and throat and lung irritation. General vaccines are available to help ward off the flu and now is the time to get a shot, particularly if you are elderly, have chronic illnesses or closely with the public (health workers, teachers, bus drivers etc).
Resource: Frank Bazik, Royal North Shore Hospital, story in Mosman Daily 1/5/08
Colds spread by touching hands or solid objects that are contaminated by one of more than 200 viruses, or by breathing in droplets from sneezes or coughs. A cold is an infection of the repiratory tract and usually gets better on its own in 5-7 days. Symptoms include sneezing, coughing, sore throat and blocked or runny nose: the cough is often the last symptom to resolve and may take 2 weeks or longer. Antibiotics do not help colds as they don't work on viruses and the best treatments are rest, staying warm and drinking lots of fluids.
If you got a gold, good manners for keeping germs to yourself are:
* cover your mouth when sneezing or coughing
* use tissues, rather than hankerchiefs, to blow your nose and dispose of the tissue appropriately after use
* wash your hands with soap regularly, especially after blowing your nose or before preparing / eating food
* avoid sharing cups, glasses, cutlery
* keep your hands away from your eyes, nose and mouth (the hand transfers the contaminant).
Often the common cold is mistaken for flu (influenza). Flu however has a very sudden onset with a high fever and symptoms include body aches, shivering, sweating and throat and lung irritation. General vaccines are available to help ward off the flu and now is the time to get a shot, particularly if you are elderly, have chronic illnesses or closely with the public (health workers, teachers, bus drivers etc).
Resource: Frank Bazik, Royal North Shore Hospital, story in Mosman Daily 1/5/08
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