General Health Articles

Healthy Living Get a Snore-free Night’s Sleep

Studies show that 30 to 40 percent of the general population snores… which means there are an awful lot of people out there not getting a good night’s sleep.  Whether you snore, or your partner, there are some easy ways to alleviate snoring and catch some zzzz’s before you know it.

Tongue exercises – believe it or not there are exercises that you can do with your tongue that will help “train” your tongue where to stay in your mouth while you are sleeping to prevent snoring.  One good tongue exercise to practice is making the “t-t-t-t-t” sound – sort of like you are scolding someone.  This strengthens the tip of the tongue.  You can also let your tongue hang out relaxed, then tense your tongue by pointing it and holding this position for three seconds. 

Buy a mouthpiece – one of the most effective anti-snoring techniques is using a “boil and bite” mouthpiece.  These mouthpieces form to your upper and lower teeth and pull your lower jaw and the back of your tongue forward.  This process allows your airway to be opened and you to breathe easier.

Wear an air mask – commonly used for severe sleep apnea, a Continuous Positive Airway Pressure (CPAP) mask pushes air into the nasal passages and throat, allowing the airways to be opened.  Unfortunately, only 50 percent of users use their machine correctly, as they cannot keep a mask on throughout the night. 

Sleep with a tennis ball – say what? Hear us out on this one… because most people snore while sleeping on their back if you provide a barrier between your body and your back while you are sleeping you will be less likely to sleep on your back throughout the night… thereby reducing your snoring.  Some people suggest putting a tennis ball in a pocket T-shirt then sleeping with the T-shirt on backwards.  You can also put the tennis ball in a fanny pack and then wear that backwards.  If you happen to turn onto your back during the night, the ball, whether it is in your shirt or in your fanny pack, will cause discomfort and you will roll onto your side.

In the News: Ways to Prevent Computer Eyestrain

It’s a sign of the times that more people are using computers, iPad, and other electronic devices for large amounts of their day. And while these devices have made our lives easier and more convenient in many ways, they have also done a number on our eyes.

There is even now a diagnosed disorder for the chronic eyestrain caused by looking at a screen too much – Computer Vision Syndrome or CVS.

Symptoms of CVS include dry and burning eyes, aching back, neck, shoulders or head, and blurry vision.

Here are some ways that you can avoid eye strain and prevent CVS from getting to you.

• “Take a break.” Every 15 minutes take an eye break from your screen. Look from side to side, then gaze into the distance. Roll your shoulders while you are taking your eye break to stretch out your neck, too.
• “Look down, not up.” Tilt your screen (if you can) downwards so that it is 4-8 inches below your eye level.
• “Stand up.” Take a 10-minute bathroom break – even if you don’t have to go – at least every 2 hours. Walk around, back and forth, letting your eyes idle. Avoid looking your phone during this idle break and let your eyes wander. Do anything except something that requires intense eye focusing.
• “Use Eye Drops.” People tend to blink less when they are staring at a screen which results in dry eyes. Keep eye drops nearby and squeeze in some artificial tears when necessary.
• “Check your glasses.” People wear glasses for reading and for seeing things far away, but most glasses are not intended for reading type on a computer screen that is 20 inches away from you. Consult an optometrist about getting a pair of computer glasses.

Healthy Living Five Ways Your Smart Phone Can Make You Healthier

It is 2025 and EVERYONE has a smart phone nowadays. There are so many apps and programs that you can download to your phone to help you reach your fitness and health goals.
While this seems like an easy thing to do – just download an app – there is much more involved in getting the most out of your smart phone to become healthier.
Here are five ways that your smart phone can make you healthier.

1. Set up healthy appointments on your phone. Use the remind or alarm function on your phone to help you set healthy reminders – like take your medication, get to spin class, go to bed early and take the stairs and not the elevator on your lunch break.
2. Use your timer. We have learned since we were little that we should brush our teeth for 2 minutes, but do you? Use your timer to achieve these types of goals. You can use your timer to figure out how long tasks take so that you can also better prioritize your time, causing less stress.
3. Track your progress. Sure, you downloaded that fitness tracker on your phone, but are you using it? Commit to a particular app and use it. Basic features include tracking your steps, counting your calories, and helping you to get a handle on your blood pressure.
4. Eat Healthy. There are quite a few apps that you can download that can help you to be a better label reader and track your food intake.
5. Motivate yourself. Customize your alarms to give you that gentle nudge that you need to motivate yourself. A “Get to the gym if you want to fit in that dress” message alarm is more motivating than a beeping alarm.

Grilling 101: Grilling Safety

The summer months and grilling always seem to go hand-in-hand. Because this is a popular cooking method in the summertime, experts remind us that there are ways to grill safely and to avoid cookout germs.

• When handling raw meat, make sure you separate it from other foods.
• Wash your hands immediately after handling raw meats.
• Throw out marinades/sauces that may have come in contact with raw meats.
• Clean your grill and check all tools before cooking with them.
• Use a food thermometer and check the temperatures that each meat should be cooked until (can be found using a Google search)
• Refrigerate leftovers within 2 hours of cooking.

In the News Myth vs. Fact – Hair Loss

The statistics can be staggering… more than 50 percent of men over the age of 50 are experiencing some form of hair loss, making the hair loss industry worth more than 3.5 billion dollars.

And while many of the creams or treatments that are currently out there for hair loss that don’t work, it is hard to determine what is a fact and what is a myth when it comes to hair loss. 

MYTH: Hair restoration never looks natural.  There are plenty of great hair restoration techniques out there, compared to years ago when the hair restoration process was more noticeable than present day.

MYTH: Baldness comes from your Mother’s side. Your “hair future” is determined from both sides of your family and you are more likely to have a mix of your parent’s hair genes.

MYTH: Pull out a grey hair and three more will grow in its place.  Repeatedly pulling out hairs can cause traction alopecia, where the trauma of plucking hairs can scar the hair follicle to the degree where it will no longer produce hair.  So, pulling them out on a regular basis can actually make your hair go away for good.

FACT: Mistreating your hair can cause hair loss.  Overworking your hair can damage your hair, make it weak and break easily.  Hair troubles can be caused by aggressive brushing, back combing, dying and straightening.  Shampoos and even too much UV exposure can also damage hair.

FACT: Propecia works.  Most of the hair loss falls into the category of male-pattern baldness.  This inherited condition makes a man’s hair follicles stop producing hair in reaction to hormone dihydrotestosterone (DHT).  Propecia blocks an enzyme that would otherwise turn testosterone to DHT, although it must be taken every day and may take up to three months to see any noticeable changes.