Simple Throat Exercises that Eliminate Snoring and Sleep Apnea

 

Click on Here to Find Out How You Can Get Rid of Snoring and Sleep Apnea

Simple Throat Exercises that Eliminate Snoring and Sleep Apnea – If You Snore, You Have Sleep Apnea, Right? (answer inside)

If you snore (which is harmless enough), chances are high that you also have sleep apnea (which is a life-threatening disease).

But the only way to find out for sure is to undergo a complicated overnight diagnosis in a sleep lap.

Or so we thought until we learned the details of a new study by researchers from the Virginia Tech Transportation Institute that was presented at a Transportation Research Board committee meeting in January 2021.

Researchers from the Virginia Tech Transportation Institute investigated more than 20,000 commercial motor vehicle drivers and found that previous studies may have grossly underestimated the occurrence of sleep apnea in this population.

Previous studies had found that anywhere from 7.2 to 30% of drivers suffer from this sleep breathing disorder, although some researchers think it could be as high as 49%.

Instead of sending these drivers to a sleep laboratory for a diagnosis, the researchers gave them an eight-item apnea screening tool to complete.

This tool included questions to assess their levels of snoring, tiredness, breathing pauses, high blood pressure, body mass index, neck circumference, sex, and age.

All these factors had previously been identified as strong predictors or indicators of sleep apnea. The researchers believed that this screening tool might help drivers know when to seek help.

After all, if someone says he is constantly tired during the day and he reports snoring so loudly that he wakes himself up during the night, that is a pretty good indication that his sleep breathing is not normal and that it causes daytime difficulties.

He then knows that he needs help and can have his condition officially tested in a sleep laboratory.

This screening tool is called the STOP-Bang method. Drivers reported that they would never have guessed that they had sleep apnea before they completed it.

This study is useful for two main reasons:

1. It suggests that more commercial motor vehicle drivers may have sleep apnea than previously thought.

2. It suggests that there can be simple and effective screening methods that anyone, from laypeople to doctors, can use to screen for sleep apnea before getting entangled in the expensive and complex process of a laboratory sleep test.

Thus, if you snore, are constantly tired, take breathing pauses while asleep, have high blood pressure, have a high body mass index, have a high neck circumference, are male, and are middle-aged or old, you are likely to have sleep apnea and should get an official sleep test.

Or you can just do these simple throat exercises (described here) for 3-7 minutes to permanently eliminate both snoring and sleep apnea…

Simple Throat Exercises that Eliminate Snoring and Sleep Apnea – Treat Your Sleep Apnea and Prevent Dementia Instantaneously

The problems caused by sleep apnea are substantially more serious than just poor sleep and daytime sleepiness.

One of the most serious effects of sleep apnea is the onset of dementia, according to a study published in the latest Annals of the American Thoracic Society. It can happen at any age.

The good news is that you can cure sleep apnea and dementia using the same simple method.

A team led by scientists from the University of Calgary understood that sleep apnea could cause cardiovascular disease and that people with cardiovascular disease were more likely to develop dementia.

But they wanted to know whether mild cognitive impairment was also more common in people with sleep apnea, including those with or without cardiovascular disease.

If you have trouble recalling things from memory, have trouble concentrating on your work, struggle to make simple mathematical calculations in your head, or find that your reasoning and decision-making take longer than they used to, you probably have some level of mild cognitive impairment.

The Mayo Clinic describes this as the stage between normal cognitive decline (which occurs in most aging individuals) and the more serious condition of dementia.

For two reasons, it is important to identify the causes of mild cognitive impairment so that it can be addressed.

First, people need properly functioning thinking abilities to work productively.

Second, since elderly people with mild cognitive impairment are more likely to develop dementia, we need to prevent it where we can.

Thus, the Canadian researchers wanted to know whether sleep apnea is a causal factor behind mild cognitive impairment.

For this study, they enrolled 1,084 people who had been referred to three sleep centers with suspected sleep apnea.

They were first given either a home-based sleep apnea test or a full polysomnography (sleep test) in the laboratory.

The researchers then asked them to complete a collection of cognitive tests to measure their learning, coding, and memory: the Montreal Cognitive Assessment Test, the Rey Auditory Verbal Learning Test, and the WAIS-IV Digit-Symbol Coding subtest of information processing speed.

The scientists also collected their sleep and medical histories to exclude factors like cardiovascular disease that could potentially distort their findings.

Their most important finding was that people with moderate or severe sleep apnea were approximately 70% more likely to have mild cognitive impairment than people without this sleep breathing disorder.

Overall, 47.9% of all sleep apnea patients were cognitively impaired; this rose to 55.3% in those with moderate and severe sleep apnea.

This comes as no surprise, since we have long known that the primary underlying cause of all types of dementia is lack of oxygen to the brain. And sleep apnea robs you of oxygen, leading directly to dementia.

Fortunately, there are easy home exercises you can do to load your brain with oxygen to stop or even reverse the onset of dementia. Learn these easy exercises here…

And if you snore or suffer from sleep apnea, you can do these simple throat exercises to open up your breathing passages and stop your snoring and sleep apnea…

Simple Throat Exercises that Eliminate Snoring and Sleep Apnea – Strange Snoring And Dementia Connection

Most people who snore loudly have underlying sleep apnea—most often undiagnosed.

If you belong to this group, then you’re at a drastically higher risk of developing dementia, according to a new study published in the Journal of Alzheimer’s Disease.

The good news is that it’s very easy to eliminate snoring, sleep apnea, and dementia in one blow.

The team of Australian researchers knew that previous research had found a relationship between sleep apnea and dementia, with sleep apnea sufferers being more likely to develop dementia than people without sleep disorders.

But since very little research existed that actually examined the brains of sleep apnea sufferers to compare them with those of good sleepers, they decided to close this research gap.

As a target, they decided to focus on a protein called beta-amyloid that is often found in the blood vessels of the brains of people with dementia and Alzheimer’s disease.

They recruited 46 subjects—34 with untreated diagnosed sleep apnea and 12 who had no symptoms of sleep disorders. The former group had an average age of 57.5 and the latter of 58.5.

They were first given a polysomnogram, which is a sleep study that identifies sleep disorders. It measures indicators like breathing rate, blood oxygen levels, heart rate, eye movements, muscle activity, and brain waves.

They were then given a PET scan to measure the amyloid levels in their brains. The scientists also collected information regarding their demographic details and moods.

The subjects with sleep apnea turned out to have higher levels of the amyloid protein in their brains, which shows why they were more likely to develop Alzheimer’s.

Those with severe sleep apnea had higher amyloid burdens than those with mild sleep apnea, which explains why previous studies had found the dementia risk to be the greatest in people with a severe form of this condition.

Not only did people with sleep apnea have a higher amyloid burden, they also suffered from poorer sleep efficiency. In other words, they managed to get less good sleep during the same amount of time spent sleeping than their peers.

They also spent less time in sleep stage 3, which is the stage of deep sleep during which your body regenerates and repairs itself.

Watch this video – Throat Exercises for Snoring and Sleep Apnoea (oropharyngeal exercises / myofunctional therapy)

All this makes sense because I’ve been preaching for years that dementia is caused by a lack of oxygen to the brain, and that’s exactly what sleep apnea does. So if you’re already suffering dementia, then make sure you click here to learn how to load your brain with oxygen to beat dementia…

And if you snore loudly or have been diagnosed with sleep apnea, click here to learn simple throat exercises that eliminate snoring and sleep apnea in as little as three minutes…

This post is from The Insomnia and Stop Snoring Program offers a revolutionary new approach to help people stop snoring. Snoring is not only disruptive to our partners, but it poses health risks as well, especially for those folks who suffer from sleep apnea.

Christian Goodman, the creator of the program, has discovered that a selection of specific exercises can actually correct the issues that lead to excessive snoring, and help snorers and their bed mates get a better night’s sleep.

The program will allow you to shake your pesky and unhealthy snoring habit using only easy to perform natural exercises. No drugs, surgery, funky contraptions to sleep with, hypnosis or any other invasive techniques. If you can spend 7 minutes per day performing these exercises you can say goodbye to snoring for good.

To find out more about this program, click on Simple Throat Exercises that Eliminate Snoring and Sleep Apnea

7 Easy Exercises for People Suffering from Lower Back Pain

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 Easy Exercises for Mild to Severe Lower Back Pain

According to the research, 80% of people will have lower back pain at least one time in their life.

There are typically two primary causes of lower back pain: repetitive movements and prolonged postures. Repetitive movements could be constantly picking up things from the floor with poor mechanics or running with poor mechanics.

Prolonged postures could be sitting for long periods of time. More often than not, they are the two culprits that lead to lower back pain.

There is hope, however. Studies have shown that poor hip motion, poor hip strength, and poor middle back motion are all risk factors for lower back pain. The good news: These can improve with proper exercise. The key is that you choose exercises that are appropriate for your back pain.

Many of you reading this may have already seen a doctor. Others have been suffering from back pain and are unsure where to begin. In this article, I will map out where to start based on where you are symptom-wise.

Lastly, for those of you who have gotten an MRI and discovered changes, there is hope. Oftentimes, imaging does not correlate to pain. In fact, here is a direct quote from a big review in 2014:

Signs of degeneration are present in a very high percentage of healthy people with no problem at all. Many imaging-based degenerative features are likely part of normal aging and unassociated with pain.

The Problem with Lower Back Pain Rehabilitation

For those of you who have gone through some sort of formal rehabilitation, I am sure you are familiar with the cue of “draw your belly button to your spine.” Formally, this is called abdominal hollowing. This has been a “go to” for many rehab professionals in the first phase of rehabilitation for low back patients.

The idea of this hollowing was due to research noting there was a delay in the firing pattern of the transverse abdominal muscle (deep core muscles) in those with lower back pain.

By trying to isolate the TrA muscle without the big rectus abdominal muscles (six-pack muscles), they thought they could improve low back pain. Makes sense, right? Turns out there was more to it.

Let’s review some anatomy. The core is composed of multiple layers of muscle. You have your deeper core muscles, like the transverse abdominis and multifidus, and you have your more superficial muscles, like the rectus abdominis and internal/external obliques. As a group, all of these muscles make up the abdominal wall. So what gives?

Bring in the leading researcher Dr. Stuart McGill, who discovered through his research that all the muscles around the spine were compromised and delayed when lower back pain occurred.

Therefore, by isolating only the TrA, the other muscles around got weaker! Dr. McGill found that abdominal bracing, the contraction of all core muscles, was a better program. Creating stability with all the muscles around the spine protected the back better.

As for why your low back feels “tight,” the muscles in your low back become overactive and tighten as a way to act as a protective mechanism for the spine. And while tightness in your low back may make you feel like you need mobility, more often than not, lack of stability is the missing link.

Finally, it is important to be able to retrain your body so that it has spinal position awareness. Understanding what a good spinal position is will help tremendously for daily activities. Also, the ability to separate out hip movement from lumbar movement is crucial for maintaining spine health

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7 Exercises for Mild to Severe Lower Back Pain

If You Have… No Pain to Mild Pain

1. Cat-Camel
2. Bent Knee Fallout
3. Hip Hinge
4. Quadruped Rockback
5. Glute Bridge
6. Side Plank
7. Standing Controlled Weight Shift

If You Have… Moderate to Severe Lower Back Pain

1. Cat-Camel
2. Bent Knee Fallout
3. Hip Hinge

*Note: Limit your hip hinge to very small movements if in pain.

Cat-Camel | 3 sets of 15

The cat-camel movement is a safe range of motion movement. It is primarily used in the beginning stages of rehabilitation, but can be used throughout. The key is to avoid end range positions and instead work through the motion.

Get into an all fours position. First, round your back up towards the ceiling. You may feel a light stretch in your back. Next, let your back sway down towards the floor. Be sure to avoid head and neck movement. Perform nice and slowly.

Bent Knee Fallout (Safe Movement) | 3 sets of 10 per side

The bent knee fallout is an easy exercise to begin getting movement around your low back. The key is to keep your hips level as one leg falls out to the side. In other words, do not let your entire pelvis shift to the side of leg movement.

Lie on your back and keep your knees bent. Keeping your low back flat, slowly move one knee out to the side under control. Once your low back begins to move, stop and return to the starting position. This should be pain-free and under control.

Hip Hinge (Proper Movement) | 3 sets of 10

The hip hinge is one of the most important exercises to retrain movement patterns. This exercise will help you improve your spinal position so that you can begin the path of recovery or for prevention of future back injuries. Learning how to hinge from your hips instead of your back will help you complete daily activities safely.

Stand tall and place one hand on your belly and one hand on your lower back. From there, keep your core engaged and “push” your hips back slowly while maintaining a relatively “neutral” spine position. In other words, avoid flexing your lower back or arching it too much.

Quadruped Rockback | 3 sets of 15

The quadruped rockback exercise is designed to help you learn proper squatting mechanics and dissociation of hip and lumbar spine. Similar to the hip hinge, we are trying to retrain movement patterns here. Again, if your hips begin to tuck under into flexion, you will be putting undue stress on your lower back.

Get into an all-fours position. Arch and flex your back and find the center position. Maintain that center or “neutral” position and slowly sit back onto your heels. Stop when you begin to round your low back. If you are struggling to maintain that neutral position, push through your arms to help engage your core further.

Glute Bridge (Glute) | 4 sets of 12

Lie on your back. Begin the exercise by contracting your glutes and pushing through your heels to bridge up. Maintain a flat back while you do this. Slowly bring your hips down and repeat. You should feel this exercise in your glute muscles.

Side Plank (Outer Core) | 2 sets of 30-45 seconds per side

Place your elbow directly under your shoulder and feet stacked. Plank up and squeeze your glutes to ensure you are in a straight line. You should feel this in your outer core muscles.

Standing Controlled Weight Shift (Outer Core) | 3 sets of 10 per leg

Most of us think of working the core in a lying down position or a plank. However, we must learn to train our core in a functional position as well. The standing controlled weight shift does just that.

To perform this exercise, get into a shoulder-width position. Keeping your core engaged, slowly begin to march one of your legs up. The key is to avoid “shifting” more than a few inches towards the stance leg. If you need a cue, stand 3-5 inches away from a wall when performing this exercise.

While these exercises have starting sets and repetitions, be sure to continue to increase time and reps so that your back becomes more endurable. Studies have shown that endurance in the back muscles is very important in maintaining a healthy back.

Watch this video – Back Pain Relief Exercises & Stretches – Ask Doctor Jo

Written by Dr. Brian Schwabe

Author Bio:

Dr. Brian Schwabe, PT, DPT, SCS, CSCS is a Board Certified Sports Physical Therapist, Strength Coach, Author, and Fitness Consultant. After Brian concluded his sports physical therapy residency with USC, he went on to achieve board certification in sports physical therapy, placing him in the top 1% of all physical therapists. He believes in blending his unique understanding of mobility, strengthening, and biomechanics to help create a healthier, more active person.

In addition to writing and creating content for PaleoHacks, Brian is the co-founder of The Student Physical Therapist, a popular educational website which teaches people how to keep their bodies healthy, injury free, and out of pain.

He resides in sunny Los Angeles, CA where he enjoys working out, the beach, and healthy living.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

1-Minute Mobility Hacks for the 10 Most Common Pains

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Got a minute? Here are 10 different exercises for the most common types of pain. The best part: They only take one minute each!

Between work, errands and social obligations, even when we are in pain it is hard for most of us to fit in a massage or a long stretch session. Luckily, getting rid of uncomfortable pain doesn’t have to take hours.

We’ve put together the best one-minute mobility hacks to help with ten of the most common types of pain. From chest and back pain to calf and foot pain, we’ve got you covered. All you need is one-minute!

Chest Tightness

If you suffer from a tight chest and rounded shoulders, this one is for you. All you need is a tennis or lacrosse ball and a wall.

To begin, place the tennis or lacrosse ball on the wall.

Facing the wall, lean your body against the ball so that it rests on your chest right above your armpit. Apply pressure to the ball and notice if your chest feels tender. If so, hold the spot for 10 seconds.

Then, move the ball slowly around the area to see if you find any other tender spots. When you do, hold for 10 seconds and then move on. After you’ve been on one side for about 30 seconds, switch to the other side.

Hip Pain

Suffering from pain due to tightness in your hips? Grab a tennis or lacrosse ball and find a wall to release your hips in just a minute.

Start standing next to a wall holding a tennis or lacrosse ball.

Cross your right ankle over your left thigh for a figure-4 position. Then, place the ball against the wall and position the outside of your right hip, where your Piriformis is, right against it.

Apply pressure against the ball, looking to see if you find a tight spot in your hip. If so, hold for 10 seconds. If not, move the ball around the area until you find a spot.

After 20 seconds on one leg, switch legs.

Sciatic Pain

If you suffer from sciatic pain, this classic yoga pose can quickly help to relieve it by stretching out the hips, glutes, and lower back.

Begin in a high plank position with your wrists lined up underneath your shoulders, your toes tucked under, and your knees lifted off the ground.

Pick up your right foot and draw your right shin towards your wrists. Line your right knee up behind your right wrist and try to line your right ankle up behind your left wrist. Flex your right foot to protect your knee joint.

Then, straighten your left leg back behind you and square your hips forward. Tuck your left toes under and keep your left leg active. Keep your chest lifted and feel the stretch through your hips. Hold for 30 seconds, then switch sides.

Achilles and Calf Pain

Using a foam roller for self massage is a cheap and easy way to release knots that cause pain in the joints and tendons.

Start by sitting down on the floor and placing a foam roller horizontally in front of you.

Place your right leg on the foam roller so that it is positioned right above your Achilles tendon. Cross your left ankle over your right and place your hands down by your sides.

Press into your palms to lift your hips off the ground and slowly roll forward over the foam roller so that it makes its way up your calf towards your knee. Pause for 10 seconds each time you find a tight spot and then move on, working up until you are right below the knee. Then, switch legs.

Upper Back Pain

If your upper back hurts from too much sitting and slouching over, this foam rolling technique helps to release knots and to open up the chest and shoulders.

Begin by placing a foam roller on the floor. Then, lie down on the foam roller so that it is going vertically up and down your spine. Bend your knees to place your feet on the ground and make sure that the foam roller is supporting your head and your butt. Draw your belly in so that your lower back is pressing into the foam roller.

Take your arms down by your sides with your palms facing up. Inhale and reach your arms above your head, keeping your fingertips dragging across the floor the whole time, like a snow angel.

Pause for a moment to feel a stretch in the shoulders, then exhale and sweep the arms back down by your sides. Repeat for 15 repetitions.

Neck Pain

If you find yourself with a tight and painful neck, this simple self-massage technique will do the trick! Grab a yoga block and find a good place to lie down.

To begin, place a yoga block on the floor on the medium height.

Sit in front of the block a couple of feet and place your hands down behind you. Use your hands to lower yourself down onto your back. Then use your hands to adjust the block so that it rests right underneath the bottom of your skull. Bring your arms down by your sides. You should feel the edge of the block pressing into your upper trapezius right underneath your skull.

Rotate your head slowly from side to side letting the block massage the very top of your neck. When you find a spot that feels tender, stop and hold for 10 seconds, then continue slowly rocking side to side.

Shoulder Pain

Tight shoulders lead to decreased mobility. Use this simple but effective stretch to increase your mobility in just a minute.

Start by kneeling down with your hips sitting back on your heels. Hold one end of a yoga strap or a long stick in each hand. Hold the strap or stick out in front of you, making sure that your hands are wide. The tighter your shoulders, the wider you want your hands to be.

Keep your arms straight the entire time. Inhale to reach both arms and the strap above your head, then exhale bring your arms and the strap all the way behind you to your lower back.

Inhale to lift the strap back above your head. Then, exhale to bring the strap back out in front of you. Continue going back and forward with your breath 10 times.

Watch this video – Yoga for Neck and Shoulder Relief – Yoga With Adriene

Lower Back Pain

Lower back pain can be extremely uncomfortable. Take just 1 minute with this classic yoga pose to find sweet relief.

Begin in a tabletop position on your hands and knees.

Take your knees out wide and bring your feet together to touch. Sit your hips back on your heels. Then, walk your hands out in front of you to lower your forehead down to the ground.

Keep walking your hands forward until your arms are straight, then let your forearms relax down. Close your eyes and feel your lower back and hips release. Hold for 1 minute.

Wrist Pain

Whether you are suffering from carpal tunnel or a tweaked wrist, wrist pain can have a major affect on your daily life. This stretch combo works to release both the wrists and the forearms.

Start by kneeling down on the ground. Reach your arms out in front up you with your palms facing up. Bend your wrists that your palms are facing out and your fingertips are pointing towards the ground.

Then, lean forward and place your hands in that same position so that your fingertips are pointing towards your knees. Make sure your wrists are lined up underneath your shoulders.

Using your core to control the amount of pressure you’re putting on your wrists, start to sit your hips back towards your heels until you feel a stretch in the wrists. Take a few pulses forward and back and then hold for 20 seconds.

Then, lift your hands up and sit your hips back on your heels. Reach your arms out in front of you again, this time with the palms facing down. Bend your wrists so that the palms are facing you and your fingers point down towards the ground.

Then, lean forward and place the hands on the ground so that the tops of the hands are on the ground and your fingertips are pointing towards your knees. Sit your hips back towards your heels until you feel a stretch in the top of the wrists. Take a few gentle pulses and then hold for 20 seconds.

Foot Pain

This self-massage technique releases knots in the plantar fascia, leaving your feet feeling relaxed and pain free.

Begin by placing a tennis or lacrosse ball on the floor.

Standing over the ball, pick one foot up and place the foot on the ball so that it is resting beneath the arch of the foot.

Apply pressure down onto the ball and the slowly roll the foot forward and back over the ball. Each time you find a tender spot, hold for 10 seconds, then continue. After about 30 seconds, switch feet.

Written by Kelly Collins

Author Bio:

Kelly is a certified Personal Trainer with NASM, a Yoga Alliance Registered Yoga Teacher, and has her B.S. in Kinesiology from San Diego State University. She is co-owner of Roaming Yogi Adventures, a yoga and adventure-based retreat. She believes that having fun and well-rounded exercise is the key to maximizing strength, flexibility, and mental health.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook