IM' NOW 38 my height is 5.7 feet my weight is 78 now I want to reduce my weight as soon as possible because of that I snoring very heavily even eating less I put on weight so pls suggest which is the effective way to reduce weight and stop snoring.

Dr. Sandhya KrishnamurthyAyurveda30yrs exp

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Hi, please follow these tips to stop snoring: - reduce your weight if you are obese. - perform pranayama (breathing exercises) everyday. - quit smoking which irritates the mucosal layer of the nose and throat and causes blockage and results in snoring. - quit alcohol and sedatives which relax the throat muscles and results in snoring. - sleep on sides instead on back. - elevate the head by using a thick pillow which eases the breathing. - clear the nose before going to bed. - establish regular sleep pattern. - keep the bedroom air moist by using humidifier; as dry air irritates the mucosal membrane in thenose and throat. - perform throat exercises like repeating the vowels a, e, i, o, you loudly for 2-3 mins few times a day or keeping the tongue behind the teeth and moving it backwards - 3-4 times a day. - anti snoring appliances can also be used. To reduce weight, perform yoga or do some physical exercises or go to a gym and work out. Avoid high caloried food like sweets, oil fried food, carbohydrate rich food. Take rotis or ragi balls and plenty of raw or cooked vegetables and fruits. 

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