How to prevent snoring

Is snoring making your life a misery? If you’ve ever been disturbed by your own or your partners snoring you will know how distressing chronic snoring can be. Constantly waking up throughout the night can leave you sleep deprived and can cause tension in relationships.

Snoring is extremely common, reportedly affecting over 40% of adults in the UK. Although snoring is more common in men over the age of 40, it also affects women. Many people manage to cope with occasional mild snoring. However, if snoring sounds like a high speed steam train it can become extremely frustrating.

Snoring can disrupt the quality of day to day life and seriously affect both physical and emotional wellbeing. Follow this simple 10 Step Plan to reduce snoring instantly with the help of a few relaxing natural remedies.

What is snoring?

Snoring occurs when the soft tissue at the back of the mouth, nose and throat begin to vibrate. These vibrations are often caused by a partial blockage somewhere between the tip of the nose and the vocal chords. Snoring often occurs during the deepest stage of sleep when the muscles are at their most relaxed.

During sleep the muscles in the throat relax causing the airway to collapse.  Sleep apnoea is a more serious form of snoring, in which the snorer stops breathing repeatedly causing them to partially wake up hundreds of times during the night. Over a prolonged period this can cause many health issues due to sleep deprivation.

Causes of snoring

There are many causes of snoring that affect both men and women. These include:

• Excess weight, especially around the neck
• Small nostrils
• Deviated septum
• Congestion and catarrh
• Large soft palate
• Receding lower jaw
• Alcohol consumption

10 tips to prevent snoring

1. Elevate your head with an extra pillow – elevating your head and shoulders on top of a firm pillow should stop snoring at once. Don’t add too many pillows; make sure you are still comfortable otherwise you will suffer from neck ache.

2. Stop smoking – the chemicals in cigarette smoke irritate the lining of the throat causing swelling and catarrh. This then reduces airflow. 

3. Reduce alcohol intake – alcohol causes you to enter a deeper sleep during which all the muscles in the body to relax. As a result the muscles around the throat collapse more readily after alcohol consumption.

4. Beat indigestion – try a supplement to help with indigestion. Avoid heavy meals in the evening and always ensure you have finished eating meals several hours before going to bed.

5. Reduce salt – high levels of sodium result in low potassium stores in the body. Research indicates that low levels of potassium can cause snoring. Try to reduce your intake of salty foods and snacks.

6. Do not sleep on your back – when sleeping on your back the tongue can fall backwards causing an obstruction in the throat and nasal passages. Sleeping on your side should help to prevent this. Try attaching a tennis ball to the back of your pajamas to prevent yourself from rolling onto your back during the night.

7. Lose weight – excess weight places pressure on the throat muscles. Studies show people with a double chin are more likely to snore. Exercise regularly and try an African Mango supplement to help beat cravings.

8. Soothe colds with eucalyptus oil – infections increase catarrh in the upper airways which can cause blockages. Try applying eucalyptus oil to your chest, neck, or temples. The invigorating aroma will help to loosen phlegm and relieve congestion. Steam inhalation can also help to open the airways.

9. Help the body prepare for sleep – set the scene by ensuring the bedroom is dark and cool. You could try a relaxing bath before bed.

10. Don’t oversleep – too much sleep can leave you feeling sluggish during the day and make it difficult to sleep the following night. Avoid daytime naps and establish a regular sleep pattern by getting up at a sensible time in the morning.

10 ways to live a longer life

We would all like to discover effective ways to delay the ageing process and to live a long and active life. Studies show that poor lifestyle habits, such as an unhealthy diet, lack of exercise and reduced brain stimulation, can make you look more than a decade older that you actually are. These can also increase the risks of serious health conditions commonly associated with ageing, such as arthritis, cardiovascular disease, hypertension, diabetes, and mental decline.

Unfortunately, no one can stop the ageing process completely, but with the right care we can slow it down. Adopting healthy lifestyle habits, along with the support of nutritional supplements, can help you to live a longer and more active life.

1) Learn to relax

Small levels of stress can be healthy, but chronic stress over a prolonged period can have many negative effects on the body. Stress has been shown to increase the risk of cardiovascular disease, cause digestive complaints and contribute to premature ageing. Stress can also disrupt sleeping patterns, eating habits, and concentration. If you are at risk of increased stress try to put aside time to relax.

Relaxation calms feelings of anxiety and helps your body recover from the rush and stress of day-to-day life. People relax in many different ways; you could try practising relaxation techniques or take part in activities that distract your mind from causes of stress. Research shows that a close network of family and friends can also significantly cut the risk of stress.

2) Sleep

Studies show that those who sleep for less than 6 hours a night are more at risk of serious health conditions, such as cardiovascular disease, diabetes, and depression. Evidence suggests that a lack of sleep can also alter the body’s metabolic and hormonal functions, which may accelerate the ageing process. Try to get at least 7 hours sleep each night.

3) Exercise

Being active is a great way to keep the body in peak condition. Regular exercise can help to strengthen the heart, muscles and bones. It can also keep the brain stimulated. New evidence suggests that only 15 minutes exercise every day can help to improve health and increase life expectancy.

4) Cut down on sugar

A diet high in sugar can speed up premature ageing and increase the risk of heart disease and certain cancers. Overeating sugary foods is also a leading cause of weight gain. There is now evidence to suggest that cutting down on sugar can increase your life expectancy and reduce the appearance of premature ageing.

5) Keep the brain active

Keeping the brain active as we age is just as important as keeping the body active. There are many tricks you can use to stay sharp and alert. Learning a new skill improves your brain function, at any age. Try daily mental exercises by playing thinking games, cultivating a new hobby, or learning a new language. Laughing is also a good mini-workout for the brain and it helps to lower the levels of stress hormones present in the body.

6) Consider a supplement

The most popular supplement on the market is a complete A-Z multi-vitamin and multi-mineral, and it’s simple to see why. Multivitamin formulas offer an array of nutrients that support general health, including beneficial levels of vitamins A, B, C and D, alongside calcium, magnesium and zinc.

Fish oils are also popular to support general health. Omega 3 fish oils provide the essential fatty acids EPA and DHA, which support a healthy cardiovascular system, brain function, and healthy vision. If you’re looking for any extra support against age-related memory loss, try ginkgo biloba. This popular herb has been found to promote circulation to the extremities and may improve short-term memory.

7) Check your bowels

As we age it becomes even more important to monitor any changes in bowel movements, as we become more at risk of developing certain health conditions related to the bowel. Ensure your diet contains sufficient levels of fibre (found mainly in fruits, vegetables, whole grains and legumes). Fibre can help you to maintain a healthy weight, relieve constipation, and lower your risk of diabetes and heart disease. If you are passing blood, suffering from chronic constipation or diarrhoea, you should consult with your doctor. Most likely, the cause will not be serious and the treatment will involve simple changes to diet and lifestyle habits. However, it is best to get such symptoms professionally checked out.

8) Regularly check for unusual lumps and bumps

As we age a number of lumps and swellings can appear around the body. Occasionally moles can appear or increase in size. It is important to get to know how your body should feel and look, in particular around the breasts and testicles, so that you can easily detect any changes as soon as they appear. Report any changes to your doctor.

9) Watch your diet

“The doctor of the future will give no medicine, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison

A balanced diet is one of the most effective ways to care for your health and can help you to feel better both mentally and physically. According to the American Institute for Cancer Research approximately 40% of cancers are diet related.

Always eat breakfast on a daily basis. Experts suggest that regularly skipping breakfast can increase the risk of becoming obese, developing diabetes or even having a heart attack. Try to avoid foods high in saturated fats, as these can accelerate the ageing process and increase the risk of cardiovascular disease. It is also important to stop eating when you feel full; don’t overeat.

10) Swap your drinks

Swapping your regular tea and coffee for a cup of green tea may help to lengthen your life. Green tea retains all the nutrients from the leaves in their natural state. These include the powerful antioxidant EGCG. Numerous studies now show that green tea may help to protect the skin against free-radical damage. Free-radicals damage healthy cells around the body, including collagen and DNA. if you do not like the taste of green tea, it is also available in supplement form.

Taking action on osteoarthritis

More than a million people each year visit their doctor regarding osteoarthritis, and whilst this painful condition cannot be entirely prevented, there are some lifestyle changes and natural remedies for arthritis that can help to ease the pain.

What is osteoarthritis?

Osteoarthritis is the most common type of arthritis, and is a condition that occurs when joints begin to lose their elasticity and wear away, leaving bones exposed. This can result in an inflammatory response that causes pain, stiffness and swelling in the joints

Although it can affect anyone, osteoarthritis is a condition commonly associated with ageing; more than half of UK adults over the age of 65 are sufferers.

Osteoarthritis can affect almost any joint, but it most often occurs in the knees, hips and spine.

Making certain lifestyle choices can prove to be an effective treatment for arthritis…

Avoid bad nutrition

As with many ailments, one of the most effective natural remedies for arthritis is through your diet. Try to eat a healthy and balanced diet with plenty of fruit and vegetables, and avoid certain foods which cause pain.

One of the biggest dietary causes of joint pain and inflammation is sugar, so try to eliminate this from your diet as much as possible.

Red meats have a high protein and saturated fat content, and this is thought to increase the risk of joint pain. Try to cut down and only eat lean cuts.

Cheese is another product that contains a lot of saturated fat which can trigger inflammatory responses in the joints. Try to reduce your intake of cheese, and choose low-fat options where possible.

Stop the stimulants

If you are a smoker, your risk of suffering from osteoarthritis greatly increases. The chemicals found in cigarettes reduce the mass and strength of the bones, and also reduce blood flow, which can cause pain.

Another stimulant to be wary of is caffeine. Although a little is not a problem, too much may cause joint discomfort as it stimulates the nervous system which can cause muscle tremors, placing unnecessary extra stress on the joints.

Alcohol can also be detrimental if consumed too regularly, as it can contribute to the dehydration of the muscles and tissues that support the joints. Excessive alcohol intake can also cause weight gain which places further strain on the joints that bear your weight.

Get active

Exercise can serve as an effective treatment for arthritis, as it releases hormones known as endorphins, which have pain-killing properties.

Exercise can help with osteoarthritis because it can assist with weight loss, alleviating some of the stress on the weight-bearing joints.

Exercise also strengthens the muscles and improves their flexibility, allowing joints to move more freely and with less pain.

Effective exercises for osteoarthritis sufferers include walking and swimming, as they place less stress on the joints than higher impact activities such as running.

Natural remedies for arthritis

Alongside a healthy lifestyle, there are also some beneficial supplements for osteoarthritis.

• Fish oils: The essential fatty acids EPA and DHA found in omega 3 fish oils have been shown to support healthy joint function and are thought to offer anti-inflammatory properties. For this reason, many people take fish oils to help reduce pain and stiffness, especially in the morning.

• GluComplex™ Gold: Although the body naturally produces glucosamine and chondroitin, the levels produced decline as we age, leaving joint cartilage vulnerable to ‘wear and tear’. GluComplex™ Gold is a combination of ingredients including glucosamine and chondroitin to maintain and support healthy joints.

Taking First Steps Into Monetization, Viber Messaging App Announces A Sticker Market

Viber, the app that has promised free messaging and calls to its users since it’s inception, has today announced it’s first step into monetization.

As has been the case with competing apps like WhatsApp, MessageMe, and even Facebook Messenger, Viber plans to use stickers, large clipart-style emoticons and text, to generate revenue.

The company will be creating its own paid content, as well as licensing content from other sources such as television shows, branded characters, etc. Not all of the content within the Sticker Market will be paid, but some of it will be available through in-app purchase.

Viber first introduced stickers back in December of 2012, but has always maintained an entirely free, and ad-free, experience for its users. The Viber Sticker Market will launch “soon” with an update, but the company wouldn’t go into any further detail regarding timing.

Viber would not disclose the split of revenue between the company and the brand or artist licensing the paid stickers, nor would the company share which brands it is working with for launch.

However, Viber did mention that both Viber and the licenser determine the cost of a sticker. Furthermore, we can “definitely” expect more paid features out of Viber in the future, according to founder Talmon Marco.

Remember, shortly after unveiling stickers, Viber launched a doodle feature.

It wouldn’t be a surprise to see the company monetize further functionality within that feature, like unlocking extra colors or drawing tools.

For now, however, we’ll have to wait and see how the Sticker Market plays out for the messaging app, which has over 200 million users.

How to Enable Android Device Manager Security

Android Device Manager is not a panacea for lost or stolen phones, but it's a useful tool kit that takes very little time and effort to set up.

If you have an Android device released after mid-2010, then you probably have access to the Android Device Manager security feature — although you might not even know it.

Google pushed out this system in August to all devices running Android 2.2. (Froyo) and up, but has kept it very quiet, even though Android Device Manager works well and provides a variety of useful functions.

Android Device Manager has four functions: location tracking, Ring, Lock and Erase. Each function is fairly self-explanatory and easy to use, but before you can test them, you'll need to activate Android Device Manager on your phone or tablet.

To access Android Device Manager, you'll need an Android device, a computer with Web access and a Google account. (If you have an Android phone, you probably already have an active Google account.)

First, visit google.com/android/devicemanager on a computer Web browser, and check your list of devices.

If you've ever used the Google Play store on your device, the device should automatically appear. Consider, however, renaming your device for clarity: For example, "Droid Razr M" is a much clearer designation than the default "XT907."

By default, you should have access to the Ring functionality. This option will play your phone or tablet's default ringtone at full volume for five minutes unless you press the power button. Try it out — but be sure to hold your phone away from your ear.

Provided that your device is active and connected to the Internet, you may also have access to its location. This is dependent on a few factors, however: You'll need to access Settings, select Location Access and ensure that "Access to my location" is turned on.

If the device's Wi-Fi or mobile data connection is active but its GPS access is not, then actually locating your device may be a bit of a crapshoot.

Tom's Guide attempted the process with both a Google Nexus 10 tablet and a Motorola Droid Razr M phone. Android Device Manager occasionally found the devices with only Wi-Fi active, but not all the time.

However, Android Device Manager was able to pinpoint both devices with GPS turned on. Even though GPS communication can be a drain on the battery, consider leaving your GPS turned on if you plan to be in an area where losing your phone or tablet is a concern.

To play with Lock and Erase, you'll need to give Android Device Manager special permission on your Android device. (If your device is already missing, it is too late). Access the Settings menu, and then click Security. Select Device Administrators, which determines who is allowed to access sensitive Android OS functions.

If you have security software or additional user accounts on your tablet, you may see multiple options here. Ignore them, and go straight for Android Device Manager. Check the box next to it. It will give you a briefing on the Lock and Erase functions. Click Activate.

You can now access the Lock and Erase functions at the Android Device Manager website. (You may have to refresh the page first.) Lock is the less-extreme measure of the two.

When you click Lock, you will have the option to give your device a new password — which is useful if your lock-screen password is easy to guess or nonexistent. This will frustrate a thief's efforts to access your information, although a savvy hacker can bypass it.

If you prefer to take the nuclear option, select Erase. This will clear all data from your device and return it to factory settings. If you have sensitive information on a lost or stolen device, this might be necessary — but keep two things in mind.

First, when you wipe your device, you will also wipe everything that ties it to your account. You will no longer be able to track it with Android Device Manager, which means that your odds of tracking it down  are next to zero.

Second, if you keep your sensitive data on an SD card, Erase will not do much. Even if you wipe all of the information on a phone or tablet, a thief can still access an SD card by simply removing it from the device and plugging it into a PC.

Try it out, and you may be pleasantly surprised the next time you drop your phone in the couch cushions or leave your tablet behind at a bar.