We all have that one friend or acquaintance who sleeps peacefully at night but keeps others awake the whole night with the sound of snoring.
Although snoring can be largely harmless, it can be a nuisance for others, especially your partner or the person you’re sharing the bed with.
But fortunately, there are some things that can be done to lessen the problem, if not solving it altogether.
You should start by making changes to your lifestyle and try some simple home remedies to alleviate the problem. There are some products that are marketed as ‘stop-snoring’ items. You can try them too.
But it is likely that you have sleep apnea if you snore and also wake up gasping for air or frequently feel sleepy or tired during the day. Sleep apnea can cause hypertension and more serious medical problems.
Please consult a doctor immediately if your snoring affects the quality of your sleep.
Lifestyle changes and home remedies
You should consider giving the following suggestions a shot to keep your airway open during sleep.
Quit smoking. Apart from numerous negative health effects, people who smoke are also more likely to snore. In fact, even secondhand smoke may increase your risk of snoring.
Avoiding alcohol is the best option but if you still choose to drink, consider not drinking alcohol within three hours of bedtime. This will help prevent your airway muscles from becoming slack when you sleep, reports Harvard Health Publishing.
Do not take medications that relax your muscles in the evening. Like alcohol, some drugs may relax muscles in the throat.
Try exercising to lose some weight if you are overweight or obese. Extra fat tissue in the neck and throat can narrow the airways. Losing weight could help open the airways for someone who is overweight or obese.
But this doesn’t necessarily mean that only obese people snore. Many people who are lean also snore.
You may also try home remedies for nasal obstruction issues. If your nose is stuffy due to mucus, try rinsing your sinuses with saline. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
A humidifier or medication may reduce swelling of swollen nasal tissues.
Sleep on your side or elevate your head. Sleeping on your side may help because when you sleep flat on your back, your tongue falls back and presses against the top of your airway.
To help you stay on your side, try pressing a body pillow (a long, oversized pillow) against your back. You can try elevating your head by using an extra pillow or a wedge pillow.
The multidimensional effects of the COVID19 pandemic have affected the lives and livelihoods of numerous people. After the lockdown period, mass people are trying to return to their normal pace of life. Everyday people throng the roads to commute their respective workplaces. Traveling by a personal or rented vehicle like a car can be a safer option; as the public transports are rarely maintaining social distancing rules. Whether you use a car for you, family members, or rented passengers, you need to disinfect the vehicle properly. Read this article to know how to disinfect your car to prevent COVID19 contraction.
When you are commuting at your destination by car, pay your attention to virus preventive hygiene measures. Before you start the journey, it is essential to disinfect all the commonly touchable surfaces in your car. The disinfection process must be repeated after the end of your journey, especially when you share the car with other people like relatives, friends, colleagues, or rented passengers.
Parts of Car Interior You Should Disinfect
- Steering Wheel
- Steering Column Stalk
- Gear Stick
- Hand Brake
- Radio Controls
- Infotainment Controls
- Cruise Control
- Elbow Rests
- Seat position Controls
Parts of Car Exterior You Should Disinfect
- Door Handles
- Door Frame
- Luggage Compartment Handle
The disinfection process is mandatory for taxi drivers or CAB drivers who transport multiple passengers every day.
To disinfect the interior and exterior parts of your car, you can apply cleaning products that are already available at your home. You may already know that the alcohol solutions (at least 70 percent) are effective to kill the traces of coronavirus.
Usually, the carmakers and their subcontractors use isopropyl alcohol to clean the surfaces of the car. You can also apply this solution to disinfect the commonly touchable interior and exterior surfaces of your car. For added safety, you can wipe down the seat upholstery and other soft surfaces in the car using alcohol; but try not to soak those places.
However, if you are not an expert in automobile cleaning, never apply hydrogen peroxide, as it can damage the surface areas of your adorable car. You should also avoid applying ammonium contained cleaning products on the touch screens of your car.
For any cleaning method, try to use a foam brush or Microfiber cloth. And, carry out the cleaning process gently. Terribly rigorous cleaning with alcohol may discolor the materials and parts of your car.
If you are using the air condition system in your car, make sure you clean the vents properly using the heater duct cleaner. To disinfect the germs and viruses from the air condition unit, it would be ideal to apply any specialized spray for cleaning air condoning and ventilation systems of the car.
When you are traveling with other passengers, you put yourself at risk of coming into contact with a COVID19 infected person. Therefore, while you transport other persons in your car, wear a facemask. Moreover, you should not allow any passenger to enter your car without wearing a face mask. For precautions, you can carry some additional face masks inside the first aid kit of your car.
To portray the risk of coronavirus contraction while traveling by car, scientists have designed a simple model scenario: riding in the same car for about 72 minutes with a COVID19 infected passenger who has no visible symptoms except simple coughs.
To minimize the risk of coronavirus contraction in your car, you need to keep the windows open for 3-inches at least.
It would be better if you can avoid using the air condition system in your car during the current pandemic situation. If you still want to apply the air conditioning, make sure your car is not in ‘recirculation air mode’. Instead, opt for the mode that allows the inflow of fresh outdoor air. Keep the car-windows slightly open. Besides this, everyone in the car should wear a mask. These precautions must be followed in taxis, CABs, or ride-share vehicles.
When you take the car to a petrol filling station do not forget the virus precautions. Wear a facemask while contacting with the staff and try to keep the distance. If possible, choose a filling station where COVID19 preventive measures have been followed in a proper way. After paying your bills disinfect your hands immediately. It would be clever to keep your tank full so that you can avoid visiting the petrol station frequently.
Consumption of a balanced diet is the key to health. Besides this, drinking adequate water, taking shower, getting proper sleep, doing regular work outs are essential to keep your body sound, functional, and healthy. However, sometimes these actions can defer your body to get the best out of your food and make your sick. Yes! We are talking about some usual post-meal habits that can harm your body instead of doing well. Read this article, to know which things you should never do right after eating a full meal.
Drinking water one glass of water 30 minutes after a meal aids in digesting the food properly. But drinking excess water right after eating food can hamper your digestion process. Because presence of too much water in your stomach tends to dilute the essential gastric juices and creates an upsurge in your insulin levels.
Besides this, if you drink chilled water immediately after having a full meal, it can result in food-clumping inside your stomach and hamper your digestion process.
Your body requires some times for digesting food before you can start a work out. If you start working out right after having a full meal, it can disrupt your digestive process. Furthermore, a post-meal quick workout session can cause vomiting, stomach inflammation, loose motions, etc.
Going for High intensity workout immediately after eating food might be more harmful. To participate in any high intensity training, you must wait for at least 45 minutes after heavy meal to avoid stomach cramps and feeling sick.
Though health experts always recommend walking as a healthy habit, post-meal walking habit can cause acid reflux leading to indigestion. It would be better, if you can wait for at least 30-minute post meals before you go for a brisk walk.
Though jumping is not high-intensity workout, it runs the risk of increasing your heart rate and jostling your body including stomach. It can also interrupt the process of digestion.
Running right away after a meal is not recommended either. If you start running with a full tummy, you can experience lethargy, stomach cramping followed by digestive disorders.
Swimming gives relief in hot humid days. But never think of swimming right after having a full meal. If you jump into the water on a full stomach, you could feel cramps. It can also create the risk of drowning.
After having a full meal, it is quite tempting to take a short nap. But this simple habit can harm your health. Falling into sleep soon after eating can lead towards heartburns, snoring, sleep apnea, etc. Therefore, you have to fight against the habit of post-meal nap to maintain health.
Fruits are rich sources of vitamins, nutrients and minerals. But your body can hardly extract these benefits from fruits, if consumed right after eating a full meal. When you eat fruits after a heavy meal, it tends to clump with the food. Instead of being processed, the ingested fruit particles may start to decompose in your stomach and produce gas. The best time of eating fruit is one hour before having meal or two hours after.
Tea carries phenolic compounds which can inhibit the process of iron absorption in the body. Therefore, habit of drinking tea immediately after meal can lead towards iron deficiency in your body causing low hemoglobin level in blood.
Having coffee immediately after eating is also not a good idea, as Coffee can slow down your the absorb process of minerals and iron in your body.
However, you can opt for green tea, ginger tea or other herbal teas after your meals to improve your digestion process.
Many of people do this secretly! In fact, it is a sign of overeating. The habit of loosening the belt creates room for the intestines to bend which can hamper the digestion process. Moreover, this habit can loosen your abdominal muscles which may result into a fat bulky belly. Therefore, you should eat moderately so that you don’t feel the urge of loosening belt.
When you take a shower immediately after having your meal, the blood flow tends to rush to your skin in order to regulate the temperature of your body. It can hamper the process of digestion. However, if you are feeling the urge of taking shower, wait for least 30 minutes after eating a full meal.
Many people are fond of smoking cigarette after having a full meal. Smoking is detrimental to your health, regardless of the time. The damage could be more intense, if done immediately after eating. Post-meal smoking habit can worsen the irritable bowel syndrome, cause ulcerative colitis and many more illnesses.
It is a good habit to brush your teeth before going to bed. But teeth can get damaged, if you start brushing right after consuming highly acidic foods. The act of teeth-brushing after meal can pose threat to the enamel layer of your teeth. It would be a good idea, to wait for minimum 30 minutes for post meal teeth-brushing.
When you eat food, it naturally increases the blood supply to your digestive tract. Consequently, the supply of blood to your brain gets affected, which may influence your ability to concentrate. Thereby, it is not a good idea to hit the wheel immediately after eating a full meal. You should wait for at least 30 minutes for better focus and concentration which can ensure safe driving.
About a dozen different vaccines of Coronavirus are in various stages of testing worldwide, including in Britain, China and the US.
Dr Anthony Fauci, the top US infectious disease expert, this week said he is cautiously optimistic there will be a COVID-19 vaccine by the end of the year or early 2021.
Several wealthy countries have already ordered millions of doses of those experimental vaccines.
Britain and the US, for example, have invested in a vaccine candidate being developed by Oxford University and produced by AstraZeneca. If it works, UK politicians have said Britons will be vaccinated with it. The US expects to start stockpiling it this fall and also has invested in other vaccine candidates.
Groups including the vaccine alliance GAVI are also working to buy doses for poor countries and AstraZeneca has agreed to license its vaccine to India’s Serum Institute for the production of 1 billion doses.
The World Health Organization (WHO) is drafting guidelines for the ethical distribution of COVID-19 vaccines.
How vaccines are distributed within a country will vary. Last week, U.S. officials said they were developing a tiered system that would likely prioritize groups at greatest risk of severe complications from COVID-19 and key workers.
A recent study claims to have found that the habit of taking tea has significant impact in reducing the risk of heart attack or other heart related complexities.
According to the study, those who drank more than three cups of tea a week had a 20 percent lower risk of a heart attack or related problem and a 22 percent lower risk for dying of heart disease.
The European Journal of Preventive Cardiology published the study on January 9. It included data from more than 100,000 Chinese adults who were part of a long-term health study, according to Harvard Health Publishing.
The participants provided health and behavioural information, including how much tea they drank. The follow-up lasted an average of seven years.
It’s true that the study findings are not enough to prove that drinking tea was responsible for those benefits.
But it is recognised that both green and black tea are rich in compounds called flavonoids that help dampen inflammation, a culprit in heart disease.
Tea drinking has also been linked to lower cholesterol and improved blood vessel function.
Also read: Tea drinkers live longer