Snoring is some annoying buzzing, rattling, snorting,
or wheezing type of noise that some people can make while they are
sleeping. These sounds are normally caused by the vibration of the uvula,
which is a small, conical piece of flesh that points downward from the
middle of the mouth's soft palate. Every breath inhalation will cause the uvula to vibrate.
Over 40 million Americans snore. Men snore more often than women,
however women are not immune. Most people who snore sleep with their mouths open, usually because their throats or nasal passages are partially obstructed. Possible causes of snoring include nasal congestion, deviated
septum, enlarged tonsils, swollen adenoids, nasal polyps, or even loose dentures.
Obesity increases the likelihood of
snoring by a factor of three. Although people who sleep on their sides
sometimes snore, you are much more likely to snore if you sleep on your
back. Sleeping on your back causes your jaw to drop open and your tongue
to fall backward, setting up even more vibration of the uvula and also
partially closing the windpipe.
|
Nutrient /
Supplement |
Importance
( 1 - 10 ) |
Helpful notes |
| Multi-vitamin
& Mineral supplement |
10 |
A
daily supplement contains nutrients needed for good general
health and well being. People who snore may not be getting
enough of their vitamins, minerals, trace minerals, and
enzymes. |
| Magnesium |
10 |
has a calming effect and works
on the nervous system of the body and this
mineral works well with calcium. |
| Calcium |
10 |
works
with the mineral magnesium and both are essential to the central nervous system |
OTHER THINGS TO
TRY:
-
Sleeping on your side may help
-
Sleeping with extra pillow to elevate your head may help
-
Avoid eating within two hours of bedtime
-
Avoid taking antihistamines, tranquilizers, or any other type of medication that depresses the central nervous system.
-
Reduce eating salt and salty foods, especially before bedtime. If sodium levels are high,
potassium levels are relatively low. Low levels of potassium are associated with snoring.
-
Avoid drinking alcohol. If you do drink, limit it to at least two hours away from bedtime. Alcohol causes a snorer to sleep more heavily and snore more
loudly.
-
Take a good multivitamin and mineral supplement
daily
-
Some cases of snoring are associated with poor
digestion and thus doing a colon
and intestinal cleansing may help as well as getting supplements with
enzymes that aid digestion.
Other Changes To Make
-
drink 6-8 glasses of steam distilled or
filtered water a day
-
eat 50% raw fruits and vegetables (organic is best)
-
nuts, seeds, and whole grains are good
-
juice is good (make your
own with a juice machine)
-
do not worry as much about calories as eating the right foods
-
carrot and celery sticks are good to use as a snack
-
a colon cleansing can be very helpful - (do several times each year)
-
do not drink coffee, alcohol, soda pop, other junk food drinks
-
do not eat processed foods white sugar, white flour, etc...
-
use stress relief like going for walks in the park
(or the 10/90 rule - see
Stress)
-
brown rice is good to eat
-
avoid red meat and animal fats
-
reduce dairy products cheese, milk, and others
-
fast a few days a month
-
get at least 8 hours of sleep
-
exercise light to moderate amounts
-
avoid artificial sweeteners like Aspartame and NutraSweet
-
do not smoke and avoid second hand smoke
-
do not skip meals - just eat better and not as much at each meal
-
do not chew gum - it can cause you to feel hungry
-
do not watch too much TV try reading a book or something else
|
