Dr. Sandhya Pophale

Just like there are exercises to lose weight, there are simple exercises, which you can do to stop your snoring completely. Snoring is a common condition and it generally takes place more in men than women. It mostly affects individuals who are overweight and the condition gets worsened with age. Though it is not a serious condition, it has to be dealt as it affects the sleep of your sleeping partner. The main cause of snoring is an improper flow of air through the mouth or nose. 

The airflow to the nose is obstructed by factors like:

1. Obesity
2. Pregnancy
3. Genetic factors
4. Sinus Infection
5. Congestion

How to Prevent Snoring:
It is very essential that prior attention is given to this condition before it turns out to be a serious problem. The self help  tips that can be used by individuals to stop snoring include proper exercising, losing weight, quitting smoking and not drinking alcohol as well as setting up an ideal sleeping pattern. There are devices available in the pharmaceutical stores like the mouth guard device which are specially designed to help stop snoring. There are medications also available that help to stop snoring and have good quality  sleep.

Amazing and Simple Exercises to Stop Snoring:
You can cure your snoring problem easily by practicing vocal exercises without the need of even going through a painful and expensive surgery.

1. Singing: Singing is an excellent exercise that is very good for your vocal passage and that can cure the snoring problem. It is best that you start singing in a warm shower and the moist steam of the warm water would soothe your throat. The benefit of singing is that it tightens the muscles and it is an excellent and natural way that would cure your sleeping problem. You can practice singing at least 20 minutes in a day, and you would surely experience the difference.
2. Yawning: The second simple exercise that can be done to stop snoring is yawning, which involves opening and closing of your mouth. The exercise done in a yawning motion would strengthen both the inner and outer neck muscles. It is very necessary that the mouth is opened widely, and this activity can be done anytime of the day.
3. Chewing: The third exercise that is helpful to get relief from sleep disorders is chewing. You can fix your throat by chewing the tip of a pencil.  You don't have to bite the pencil, and you just need to fix your throat muscles to make certain that your airway is clear.

Here are tips of Fat Loss Therapies

Pcos: here is all that you must know about it!

Polycystic ovary syndrome (pcos) is a common hormonal disorder amongst women in their reproductive age. The symptoms of pcos being seemingly unrelated to each other, are often overlooked and remain undiagnosed. It is commonly termed as pcod (polycystic ovary disease) in which the there is an imbalance in the women’s hormones. As the name suggests, multiple cysts are formed in the ovaries that are pearl-sized (2-4mm), fluid filled and may contain immature eggs.

Whom does it most commonly affect?

Pcos most commonly affects women of reproductive age (14-45 years of age). In ceratin cases, pre-pubertal girls may also be affected by pcos.

What are the common symptoms of pcos?

Pcos, being a syndrome, is defined by a collection of signs and symptoms. The symptoms may vary from one individual to another. In case you observe two or more than two of these symptoms, make sure you undergo a thorough medical examination. Common symptoms are:

1. Irregular scanty or missing menstrual periods
2. Infertility such as ovulation dysfunction
3. Excess or unwanted body or facial hair on the body
4. Thinning hair on the scalp
5. Weight problems, often leading to weight gain around the waist
6. Skin problems such as skin bags, darkening of skin and acne

What causes pcos in women? 

The exact cause of pcos is still not known, however, there are hypothesis suggesting a few of the common causes such as;

1. Obesity
2. High level of insulin
3. Increased production of androgens
4. Family history
5. Environmental pollution and radiations

How can pcos be diagnosed?

Pcos symptoms affect more than 20% of the indian women and still remain undiagnosed at times. For an effective diagnosis, you may report of,

1. Irregular periods in the past
2. Tests revealing high levels of specific hormones
3. Ultrasound showing polycystic pattern of the ovary

What are the possible complications of pcos?

Commonly reported complications of pcos include:

1. Diabetes
2. Heart and blood vessel problems
3. Sleep apnea
4. Uterine cancer
5. Heart diseases

How can pcos be managed?

Once diagnosed, the treatment of pcos may differ from an individual to another. However, a few tips to manage/ prevent pcos are:

1. Exercise regularly. Include activities such as aerobics, sports and brisk walk to your daily routine.
2. Eat healthy. Include foods that are low in refined carbohydrates as it helps to regulate blood sugar levels. Also add foods rich in antioxidants, green vegetables super grain and fruits to your daily diet
3. Avoid excess of junk foods, spicy and oily foods and sugary diets.
4. In case you smoke, it is best recommended to quit smoking.
5. Avoid stimulants. Beverages such as coffee, that act as a rich source of stimulating compounds, have been found to increase insulin production.
6. Keep stress away. Combat this depression by engaging yourself in activities such as opting for bubble bath, watching an old favorite movie, reading a classic or meeting friends who could be good company.

The doctor may prescribe you will relevant medications to treat the complications, in case any.