Snoring is the harsh or hoarse sound that occurs when air passes through the relaxed throat tissues   this causes vibration in the tissues as you breathe. Almost everyone snores now and then, but it can be a chronic problem for some people. Sometimes, snoring could also indicate an underlying health condition. 

Causes

Several factors, such as the anatomy of your mouth and sinuses, a cold, and certain allergies, can cause snoring. When you fall in a deep sleep, the muscles in the roof of your tongue, throat, and mouth relax just enough to block your airways partially, causing them to vibrate. The narrower the airways, the more forceful the airflow. This increases vibration in the tissues and prompts you to snore louder.

Besides, there are certain risk factors that increase your chances of snoring. These include  

Gender   men rather than women are more likely to snore

Being overweight   people with excessive body weight are susceptible to obstructive sleep apnoea, which is characterized by snoring

Drinking alcohol   as it relaxes the throat muscles and increases your chances of snoring

Nasal problems   a structural defect in the airways, like deviated septum puts you at a higher risk of snoring

Symptoms 

Snoring is linked to Obstructive Sleep Apnoea, a common sleep disorder. However, not everyone who snores has OSA. If snoring is accompanied by the following symptoms, you may be at risk of OSA. So watch out for these signs  

Breathing pauses while asleep

Feeling sleepy during the day

Morning headaches

Difficulty concentrating

Restless sleep

Waking up with a sore throat

Choking or gasping at night

Chest pain at night

A rise in the blood pressure

Make an appointment with your doctor if you encounter the above symptoms, as they may suggest that your snoring is associated with OSA. In the case of children, talk to a specialist about throat and nose problems   these can cause your child to develop obstructive sleep apnoea. 

Diagnosis 

The first step of diagnosis involves the doctor going through your medical history and reviewing the signs. He/she may also perform a physical examination. 

Next, your doctor may suggest an imaging test, like CT scan, MRI, or X-ray to check the structure of your airways.

Depending on the seriousness of snoring and the related symptoms, you might be advised for a sleep study. A sleep study involves performing an in-depth analysis of breathing while you are asleep. You will be connected to multiple sensors and kept under observation overnight. 

A sleep study records the following information  

Oxygen level in the blood

Brain waves

Heart rate

Breathing rate

Leg and eye movements

Sleep stages

Treatment 

Your doctor will most likely recommend lifestyle changes to treat snoring.

Lose weight

Avoid drinking alcohol before going to bed

Treat nasal congestion

Avoid sleep deprivation

Avoid sleeping on your back

If snoring is caused due to obstructive sleep apnoea, you may be suggested the following  

Oral Appliances - These help advance the position of your tongue, jaw and the soft palate to open up your air passage.

Continuous Positive Airway Pressure   This involves putting up a mask over the mouth or nose while sleeping. The mask releases pressurized air from a tiny pump to the airways to keep it open when you are asleep.

Upper Airway Surgery   This refers to a number of procedures, like Maxillomandibular Advancement, Uvulopalatopharyngoplasty, and Hypoglossal Nerve Stimulation that work to open the upper airways and prevent its narrowing using a variety of techniques. 

Snoring can be a problem for those who experience it, and a nuisance to others around them. Make sure you get yourself checked by an ENT and seek treatment for the same before it leads to a severe health complication.

All You Must Know About Snoring & Its Complications!

Fatigue is a common complaint amongst middle aged people. It is mostly seen in people who have refrained from physical activity or working out for long. This being said, there are a host of other diseases where fatigue acts as the most prominent symptom. Some major diseases where fatigue is involved are anemia, heart diseases, thyroid and diabetes. If you are feeling exhausted or worn out even after a good night s sleep, it is time to consult your doctor. Here are a few tips that can help you in managing fatigue in the early stage:
Review your existing medication: Get your doctor to check your medication to ensure that the fatigue is not a result of your existing medicine. Doctors often change the medication for any side effects such as this. It is also advised not to take additional medicine to counter fatigue.
Start moving: Studies show that physical activity greatly boosts the level of energy in an individual. Daily exercise not only reduces fatigue but makes the heart and lung function more efficiently. It increases vigor and the overall quality of life. According to a study conducted by the Johns Hopkins University School of Medicine, it was seen that people who are more active have more self-confidence.
Drink water: Dehydration often causes day time fatigue. It not only impairs the physical performance of an individual but also contribute to lack of alertness and motivation. A good indicator of the body s hydration is the color of the urine. Ideally it should be yellow, pale or straw colored. Any coloration other than this signifies that the body needs more water.
Hit the bed early: Lack of sleep is one of the biggest factors of fatigue. A study conducted by the Stanford University in 2004 showed that people with good sleeping habits suffers from less fatigue. An afternoon nap followed by a coffee further reduces fatigue and energizes a person. 8 hours of sleep is considered to be healthy and keeps fatigue at bay.
Frequent eating: It is observed that people who eat small meals several times a day are less prone to this condition than others who eat twice or thrice a day but eat bigger meals. Frequent eating maintains a steady blood sugar level and helps a person concentrate harder. This being said, it has to be ensured that food is consumed in smaller quantities to refrain from putting on weight.
Try Yoga: While any kind of exercise is helpful in countering fatigue, yoga is particularly helpful in boosting energy. A British study conducted among young adults showed that those who attended 6 weeks of yoga classes are found to be more energetic and mindful. Yoga should be practiced under strict supervision of an instructor to avoid any possible complications of the body.  


How to Manage and Treat Fatigue?

The most common dietary problem that every vegetarian comes across is protein deficiency. It was a widely acknowledged fact that animal products are the best protein sources. However, it is no longer so, and vegetarians everywhere can now rejoice!

Here are the 13 best sources of protein for vegetarians:

Green peas: Green peas are legumes, which are a very good protein source. They contain 7.9 grams of protein per serving.

Quinoa: Grains usually contain very little protein, but quinoa is unique. It contains 8 grams of protein per serving, and contains all nine important amino acids that your body needs for repair and growth.

Nuts and nut butter: Nuts are a good source of proteins and healthy fats. However, eat them with caution, as they do contain 160 calories per serving. Butter made from nuts like peanut butter and almond butter is also a good source of protein.

Beans: Beans are available in a variety of colours and shapes, but all of them have one thing in common that is the high level of protein.

Chickpeas: Chickpeas are also from the legume family, so they also contain high amounts of protein; 7.3 grams of protein in only half of a serving.

Tofu and tempeh: Tempeh and tofu are both soy products and they have the highest amount of vegetarian proteins, about 15-20 grams per serving.

Edamame or soybean: Edamame or soybean is excellent for snacking. They contain 8.4 grams of protein in just half a cup.

Leafy greens: Vegetables usually do not contain much protein, but eating green vegetables will significantly add to your protein consumption. For example, you can eat one cup of cooked broccoli as that contains 8.1 grams of protein.

Hemp: Blend hemp seeds in smoothies or baked goods to get your daily dose of protein. Hemp contains 10 grams of protein per tablespoon.

Chia seeds: Chia seeds contain 4.7 grams of protein per two tablespoons, making them excellent sources of protein.

Seitan: This is a meat substitute made from wheat gluten and it contains 36 grams of protein per serving (about half a cup).

Non-dairy milk: Milk made from soy (best non-dairy protein source), almond, rice and hemp are good dairy substitutes.

Unsweetened cocoa powder: This will surprise you, but bitter cocoa contains nearly 1 gram of protein per serving (1 tablespoon)! 
All the above-mentioned food items are the best source of proteins for vegetarians. So, enjoy them with no worry.

Know Excellent Sources Of Protein For Vegetarians!

With the change of season, we all have to be geared up for the increase in the number of mosquitoes in and around our homes, and among these is one such mosquito, which can be fatal for your life. The bite of the  Aedes aegypti  mosquito causes Dengue. This mosquito survives and breeds in tropical and sub-tropical areas. It is a waterborne disease and causes extreme pain, discomfort and in some cases even death. Each year 390 million people are inflicted with dengue out of which 96 million develop serious illnesses and are required to be hospitalized.

Causes:
1. As mentioned above it is caused by the bite of the  Aedes aegypti  mosquito.
2. When a mosquito bites a person who already has dengue, it becomes infected and it can be transmitted to any healthy person this mosquito bites next.
3. If you already have dengue and are infected again then you have a higher chance of developing dengue hemorrhagic fever or a dengue shock which can even cause death.
4. Living near a stagnant water body, or accumulating water in open containers, staying in the vicinity of clogged drains and open windows can also expose you to the threat of Dengue.

Symptoms:
The symptoms can last to about 10 days after one gets infected. The symptoms are as follows:
1. Excruciating pain behind the eyes
2. Severe headache
3. Sudden high fever.
4. Vomiting
5. Fatigue
6. Skin rash which generally appears two to five days after you get bitten.
7. Nose bleeding, easy bruising and bleeding gums.
8. Severe muscle and joint pain.

These symptoms can be mistaken for high fever or viral infection, so it is important to get tested as soon as you start experiencing these symptoms. If dengue is not treated in time, it can give rise to dengue hemorrhagic fever. In this case, you can suffer from high fever, nose bleeding (damage of blood vessels), failure of the circulatory system and enlargement of liver.

You can also prevent dengue by avoiding storing water in containers, keeping your surroundings clean, wearing full body clothing, using mosquito repellants, sleeping under a mosquito net and setting mosquito traps. Dengue is very devastating and can cause death in worse cases as in dengue shock or dengue hemorrhagic fever. Dengue is now an epidemic in many countries. People affected with dengue need to drink a lot of fluids and take plenty of rest. They can also reduce the fever by having a paracetamol.

Dengue - Signs You Must Be Careful About!

Your spine or backbone is composed of 26 bone discs, known as vertebrae. The vertebra shields your spinal cord and allows you to bend forwards and backwards, and stand. However, a number of problems, such as the following can change the structure or cause the vertebrae and its surrounding tissues to become damaged  

  Injuries
  Infections
  Tumours
  Changes in bone formation due to ageing   herniated disks, spinal stenosis
  Conditions like scoliosis and ankylosing spondylitis

Spinal disorders often lead to pain and discomfort when bony projections put pressure on the spinal nerves or cord. Over time, spinal disorders limit movement and reduce flexibility.
Treatment varies depending on the disease, ranging from medications and therapy to bracing and surgery.

Endoscopic Spine Surgery: what is it?

Contradictory to traditional open surgery, the new age endoscopic surgery is a minimally invasive procedure used to detect and treat a disorder. Unlike open surgery, minimally invasive endoscopic surgery does not require the patient to undergo general anaesthesia. The procedure is possible under local anaesthesia, considering the fact that it can be performed without cutting open the portion of the surgery site.

How does surgery work?

During the procedure, the surgeon first administers local anaesthesia to numb the site of the operation. You will be awake during the entire procedure but will not feel any pain. Then, he/she will make a small incision and insert a slender, tubular instrument   known as an endoscope   with a camera attached on one end through the soft tissues and skin, down to the spinal column. This allows the surgeon to get a clear view of the spinal tissues and understand where the problem exists. The endoscope holds the muscles open, allowing the surgeon to remove the damaged tissues or disk.

Endoscopic spine surgery preserves normal mobility, as the spine is not fused with rods and crews. When performed under an experienced surgeon, the procedure takes less than an hour.

Benefits of the Procedure

The advantages of going for an endoscopic surgery are the following  
  Local anaesthesia
  Surgery and discharge on the same day
  Microscopic incisions
  No removal of bone or muscles
  Zero or minimal blood loss
  Preserves spinal mobility
  Immediate recovery
  Reduced intake of pain medicines
  The high rate of success
  Improved quality of life

Minimally invasive endoscopic surgery has made it possible to rectify spinal problems and disorders without having to go under the knife. With less pain and quicker recovery, you can improve your spine health and get back to your usual activities in a day or two.

Consult a specialist and discuss the procedure in detail before opting for the same.


Endoscopic Spine Surgery Under Local Anaesthesia!

Have you been coughing for a long time and don't know what to do? Well, here are 5 ways in which you can manage your chronic coughing:
1. Give up Smoking: Give up smoking before life gives up on you. Quitting at any point of time slows down the deterioration of lung function though not reverting to non smoking status.
2. Practice Pursed Lip Breathing: It's a very useful technique. Breathe in with your lips sealed up and breathe out with your lips slightly opened as if you're blowing birthday candles.
3. Wear a Mask when Going Out: Be cautious while going outdoor when there is sudden change in ambient environmental temperature and when pollution is high or pollen are there in the environment. (Actually simple mask do not help too much)
4. Stick to the prescribed inhaled treatment - Rush to doctor if there is increase in breathlessness, cough and/or sputum production which is not controlled by ongoing treatment. That marks exacerbation and may need hospitalisation.
5. Get vaccinated - by annual influenza vaccine and if you are above 65 then an additional single shot of pneumococcal vaccine. This will prevent infectious exacerbation.


Chronic Bronchitis - 5 important tips to manage it

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