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WHAT IS SLEEP APNEA AND HOW DOES IT IMPACT HEALTH


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 27 July 2014

What Is Sleep Apnea?

Sleep Apnea is a relatively common medical condition which is characterized by shallow breathing or pauses in breathing during sleep. Different patients experience this condition for different reasons, and also to different severity. Some patients only stop breathing for a few seconds, while other may stop breathing for a few minutes, and actually shock themselves awake with a choking or snorting response which leads them to gasp for air. In extreme cases, breathing may stop thirty times in an hour, or even more.

For most patients, Sleep Apnea is a chronic condition which has a devastating effect upon sleep quality. This is because changes in breathing pattern alter sleeping patterns as well. In order to get a good night's sleep, we need to spend a certain length of time in deep sleep, and sleep apnea causes patients to experience reduced sleep quality, owing to reduced time spent in deep sleep.

Because sleep apnea inhibits sleep quality, one of the most common symptoms is daytime fatigue and exhaustion, because the body never recovers its sleep debt, no matter how long that the patient remains asleep.

Why Is Sleep Apnea Bad?

Sleep Apnea is a major problem, not only for its impact on sleep quality, but because it is one of the most commonly undiagnosed disorders, because it occurs as one sleeps, and many patients don't even realize they suffer from the condition. There is also no way to diagnose sleep apnea via blood testing, and the condition cannot be diagnosed through a normal doctor's appointment. Often, it is not the patient that recognizes his or her sleep apnea, but a sleeping partner, member of the family, or roommate.

Although Sleep Apnea has many causes, most patients with this condition suffer from obstructive sleep apnea. In the case of this obstructive sleep apnea, airways shrink or temporarily close during sleep, which leads to pauses in breathing, or breathing which is too shallow to meet the needs of the sleeping patient.

Snoring Most Common Symptom of Sleep Apnea

Because of this blockage, one of the most recognizable symptoms of sleep apnea is heavy snoring. Because the airway is partially blocked, the air reacts with flaps in the nose and throat, making the signature sound. This condition can occur to anyone, but patients that are obese or overweight are most likely to experience the condition.

A minority of sleep apnea patients suffer from central sleep apnea. This is a sleep-breathing disorder caused by miscalibrated signaling from the brain. The part of the brain which is in control of breathing malfunctions during sleep, leading to pauses in breathing. Most commonly, this condition is a symptom of other conditions, or the use of particular medications. These patients also rarely experience snoring.

What Are Common Risks Associated with Sleep Apnea?

  • Elevated Risk of Wrecks and Workplace Accidents resulting from exhaustion

  • Abnormal Heartbeat

  • Human Growth Hormone Deficiency

  • Testosterone Deficiency

  • Elevated Risk of Heart Failure and Cardiovascular Disease

  • Elevated Risk of Diabetes, Obesity, Stroke, Heart Attack, and Hypertension

  • Elevated Cortisol Level

What Are the Causes of Sleep Apnea?

The reason why Sleep Apnea can't be diagnosed in a normal doctor's visit is because breathing works differently while we are awake. For example, the throat muscles remain firm, leaving the airway unimpeded from the nose and mouth to the lungs. After you fall asleep, the muscles become more relaxed, which shrinks the airway. Also, while we are awake, we can consciously regulate breathing to an extent, whereas, while we sleep, the brain self-regulates breathing.

There are a number of physiological issues that can lead to Obstructive Sleep Apnea:

  • Aging increases the risk of sleep apnea, as the subconscious brain sometimes weakens its signal to keep throat muscles tight

  • Some patients have bone structures in the neck and head which naturally restrict airways

  • Obesity can cause sleep apnea, because soft tissue puts pressure on the windpipe during sleep, leading to trouble breathing during sleep

  • Abnormally large tonsils and tongue

  • Muscles of the tongue and throat relax too much, obstructing the opening of the throat

What is the Direct Physiological Effect of Sleep Apnea?

Because sleep apnea obstructs breathing, the lungs don't absorb enough oxygen, which leads to oxygen deprivation. The reason why patients wake up abruptly is because, when oxygen levels in the blood drop below a certain concentration, it causes the brain to signal the sleeping patient to awake in order to restore oxygen flow. The body responds to this signal by suddenly tightening muscles in the mouth and throat.

Because the body isn't getting enough oxygen during sleep, this vastly increases the risk of cardiovascular issues, including arrhythmia, stroke, heart attack, and hypertension. It also triggers the release of fight-or-flight hormones such as cortisol, which can cause adrenal fatigue, as the body is producing an exceptionally high level of stress hormones. This also saps the body of resources necessary to produce sex hormones such as Testosterone and Estrogen, as well as Human Growth Hormone, which impedes health and wellness and can accelerate issues associated with aging.

Sleep Apnea also has a depressant effect upon metabolism, which causes the patient to be more likely to gain weight, and also increases the risk of diabetes. Often, patients with obesity actually suffer from the condition largely because of their underlying sleep apnea, which in turn causes sleep apnea to exacerbate.

What Individuals Are Most Likely to Experience Sleep Apnea?

  • Around 50% of patients with sleep apnea are overweight or obese

  • Both women and men experience sleep apnea, but men are at an elevated risk

  • Risk of sleep apnea increases with age

  • Heredity plays a role in sleep apnea

  • Some individuals have airway structures that naturally lead them to be predisposed to sleep apnea

  • Smokers are more likely to experience sleep apnea

What are the Symptoms of Sleep Apnea

The most noticeable symptom of sleep apnea is chronic snoring. Because airways are partially or completely blocked, this leads to loud snoring, and also may lead the patient to become shocked awake resulting from lack of oxygen.

The amplitude of snoring associated with sleep apnea is often dependent upon the manner in which the patient is laying. Generally, snoring is most obtrusive when sleeping on one's back, and is less of an issue when one sleeps on his or her side. This snoring may also not occur every night, and may be loudest with the patient is excessively fatigued and exhausted. Snoring associated with sleep apnea becomes worse over time for some patients.

Although snoring is one of the characteristic symptoms of sleep apnea, many patients suffer from the condition without experiencing sleepiness.

Another symptom of sleep apnea is daytime sleepiness. This fatigue can be so severe that it impacts one's ability to drive or work. Individuals with sleep apnea often find it very easy to fall asleep any time there is a lull in activity, without regard to how long that they slept the night before.

Other common symptoms related to sleep apnea include:

  • Sore throat upon waking

  • Dry mouth in the morning

  • Frequent need to urinate throughout the night

  • Personality issues, including mood swings, depression, and irritability

  • Issues with focus and concentration

  • AM Headaches

Pediatric sleep apnea patients often experience the following symptoms:

  • Irritability

  • Anger

  • Issues with academic performance

  • Tendency to breath through one's mouth


TWENTY SIMPLE WEIGHT LOSS TIPS THAT CAN CHANGE YOUR LIFE


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 16 July 2014

Twenty Simple Tips to Help You Lose Weight

Millions of people in America try and fail to lose weight every year. There are countless reasons for their failures. Some people get it in their head that dieting is this big, monumental grind, and this intimidates them and makes them more likely to fail. For many people, this is simply a perspective problem.

Don't think of dieting as a single epic ordeal, think of it as a lot of small changes that amass together to help create a new and healthier you. Here are twenty simple tweaks that you can make to your life that will help you lose weight faster and more comfortably!

Before Eating, Drink a Glass of Water to Get Full Quicker

We all know how essential water is to a healthy body, but you can use water to prepare your digestive system for a smaller meal. Water fills up the stomach a bit, which will prime your body to become satiated with smaller portions, not to mention meet your hydration and filtration needs. We recommend fixing a glass of water fifteen minutes before every time you eat.

Increase Your Fiber Intake to Feel More Full

Fiber is an important nutrient that many Americans don't get enough of on a daily basis. Fiber passes through the body and is not digested, but is still incredibly important to the normal function of the digestive system. Just by adding a couple of portions of fresh veggies to your diet each day, you can counteract the feelings of hunger. Some fiber-rich vegetables that we recommend are cucumbers, cauliflower, radishes, celery, and carrots. Fiber fulfills your stomach's need for satiation without piling on calories.

Eat No More than Two Servings of Fruit Daily to Lose Weight

Fruit is an important part of a healthy diet, but it's important to remember that they are best in moderation. Fruits are sugar-rich foods that, when abused, carry some of the same risks as processed desserts and carbohydrates. By capping yourself at two servings, you prevent yourself from leaning on these sweet, natural foods as a crutch. Also, choose fruits that provide dense nutrition, such as grapefruit, fresh apples, and berries.

Eat Processed Carbohydrates Sparingly, If At All

Processed carbs are everywhere in today's society. The truth is, foods that contain processed flour are just as bad for you as sugar. They may taste different, but the body is highly effective at converting both into fat, and both have a terrible impact on your sugar levels. Because of their ubiquity, we understand if you can't avoid them altogether, but make a conscious effort to avoid these products, and choose foods with complex carbohydrates like whole wheat bread and sweet potato over other foods that go straight to the gut.

Increase Your Consumption of Healthy Fats

One of the biggest misconceptions of 20th century diet plans is the focus on fat. In reality, carbs and sugars are the biggest problems, and fats should be consumed conscientiously, but are a vitally important part of a healthy diet. Healthy fats help to control and maintain metabolism, and they also encourage the healthy production of precursor sex hormones that eventually get converted into Testosterone, Estrogen, or whatever other cholesterol-based hormones that the body needs. Fats also help you feel more full faster!

This isn't to say that you shouldn't still eat smart when it comes to fat, but these fats help process and distribute important vitamins such as Vitamins K, E, D, and A. Avoid unhealthy fats like Transfats altogether and try to reach a healthy balance of saturated and unsaturated fat.

Don't Eat Before Bed!

The human body is designed to function best when you go to sleep just a bit hungry. The way that our circadian rhythm works, energy levels are supposed to drop, along with cortisol levels, and the digestive system slows to a crawl. If you eat before bed, you put your system out of whack. Your body is more likely to convert the food you eat directly into fat, and the spike in insulin interferes with your body's ability to produce Human Growth Hormone sufficiently. Natural HGH is released while we are in deep sleep and helps our bodies heal and become rejuvenated after a good night's rest.

If you interfere with the production of HGH, you limit the rejuvenative quality of sleep. If you do get hungry before bed, and feel like it will interfere with your sleep, choose a protein-rich snack low in carbs, so your insulin levels stay in check, but your body has the building blocks necessary to meet the needs of its component systems.

Get A Full Night's Rest Every Evening

Sleep is a vitally important part of our daily cycle. In order to maintain healthy hormone levels and metabolism, it is vital to sleep a full 7-9 hours per night, whatever your body naturally needs. Sleep is when our body releases the majority of Human Growth Hormone, which encourages the body to repair and heal, while also ambiently increasing metabolism. If you sleep restlessly or fitfully, or just don't get enough sleep each night, you prevent your body from reaching the deep sleep necessary to provide optimal balance.

Drink a Glass of Lukewarm Water with a Big Squeeze of Lemon in the Morning

Lemon is a concentrated source of Vitamin C, a water-soluble vitamin that is known to kick start the metabolism and provide energy. By combining lemon juice with water which is room temperature or just a bit warmer, it energizes the body and helps you overcome morning fogginess, while also increasing your metabolism to help you burn more calories! Other ingredients in Citrus Fruits also help with the natural filtration process of the kidneys, which will be even better for your health!

Engage in Light Intermittent Fasting to Bolster Metabolism and Hormone Production

Intermittent Fasting is a diet and health strategy where you don't eat for an extended period of time each day. Some people take this to an extreme, only eating in a small window of four or five hours each day. If you're interested in a more natural way to engage in a similar diet, try only eating in the eight hour window between 11am and 7pm. This may leave you hungry for a brief while, but the body can quickly acclimate to this eating pattern, and this will enhance your metabolism and your production of natural Growth Hormone, and also encourage the body to burn fat more readily.

Include Broccoli, Brussels Sprouts, Onion, and Garlic to your Weekly Diet Routine

All of these vegetables have powerful anti-inflammatory properties which are good for your health and help promote optimal hormone balance and metabolism. Of your daily veggies, one or two of these foods (or similar foods) should be a part of your diet. Inflammation encourages the production of cortisol, which strains your body's ability to produce hormones like Testosterone and HGH, which keep your body running at peak efficiency.

Stick to a Single Cup of Coffee Per Day to Preserve Hormone Balance

We all know how great of a pick-me-up a nice hot cup of coffee is in the morning. There's also nothing wrong with caffeine in moderation. Our cortisol levels are actually supposed to be at their highest when we wake up in the morning, so a cup of coffee in the morning doesn't really interfere with the normal hormone rhythms of the body.

If you want to lose weight most effectively, stick with that one cup of coffee though. If you drink coffee later in the day, you spike your cortisol levels in the wrong pattern, which can get your natural hormone rhythm out of whack, and this can interfere with your metabolism. Pairing that cup of coffee with a workout is ideal, because caffeine does act as a performance enhancer, increasing focus and energy for your workout.

Avoid Aspartame and Sucralose to Protect Your Metabolism

When it comes right down to it, moderation is much better for you than artificial sweeteners. These products mimic many of the effects of sugar, without providing the calories. They do, on the other hand, interfere with normal insulin sensitivity, and Aspartame in particular does have some carcinogenic qualities at high doses.

The problem with sucralose is that it can actually make you more hungry and crave sweets, so you may actually be shooting yourself in the foot! There is no strong evidence that these products encourage weight loss more effectively than simple moderation.

Don't Skip the Yolk!

Many diets in the past recommended only eating egg whites, but you are missing out on a lot of potent nutrients if you don't eat the egg yolk as well. Compared to most things in the modern American diet, a couple of eggs in the morning is an excellent, relatively low calorie source of vital nutrients such as phosphorus, B12, and Choline. Eggs are also an excellent source of good cholesterol!

Include High Intensity Interval Training to Your Workout Routine to Boost Hormone Levels

We all know that cardiovascular exercise is good for the heart and for the health, but did you know that if you include anaerobic, high intensity periods to your cardio, that you can vastly increase the results of your exercise? The body releases natural HGH in response to vigorous activity that really puts pressure on the muscles. Cardio itself doesn't quite cut it. But, if you sprint as hard as your body can handle it periodically during your run, you activate the muscles and heart in a way that encourages the release of these natural hormones.

Engage in Anaerobic Exercise To Build Muscle and Encourage Weight Loss

Muscle is denser than fat, and burns calories at a significantly high rate. One of the best ways to lose weight is simply to lift weights! You don't even have to get a gym membership. A couple of milk jugs filled with water is more than enough for an upper body workout. After you have a routine established, you can find cheap weights online or at various second-hand stores, or you can shell out for a set of brand new weights if that's your thing.

Engage in Basic Cardio No More than Twenty Minutes per Day to Maximize Weight Loss

There are definite benefits to cardiovascular exercise when it comes to health, but for weight loss, trainers recommend no more than 20 steady minutes of measured cardio. If you are using cardio for weight loss, convert your process into a High Intensity Interval routine to provide the benefits of cardio while amplifying weight loss rather than stagnating it. The benefits of a forty minute jog aren't significantly better than a twenty minute jog when it comes to weight loss goals, but if you sprint every few minutes you will maximize your gains in the extended time.

Cut Soy, Wheat, and Dairy from your Diet for Seven Days-As a Test

If you are trying to lose weight, it's important to understand your body. There are many, many people across the United States that are sensitive to one or more of these three common products, and a vast portion of these folks don't even realize it. Make the conscious effort to avoid food products containing these ingredients for a week, and see if it doesn't make you feel better. If it does, consider going to get an allergy test to find out exactly which foods are causing you problems. One of the most prominent symptoms of food sensitivity is hormone imbalance which causes metabolism to sink, which inhibits weight loss.

Cut Back Starches to One Serving Per Day to Lose Weight

Starches play an important role in that they readily provide energy, but in the modern diet, they are incredibly prevalent and most of us eat far too much. The old Food Pyramid played a role in the modern obesity epidemic, because it encouraged a far higher level of carbohydrate consumption than is healthy and natural. In order to get the nutrients and energy available from carbohydrate starches, just include them in a single meal each day. Starches include pastries, wraps, rice, potatoes, pastas, and breads.

Avoid "Health Foods" Like Energy Bars and Fruit Juice to Lose Weight

There are a lot of foods that sound like they are great for you, but, in practice, are terrible for you. In reality, most fruit juices have the same or more calories than sodas of the same volume, and are very inefficient means of providing the nutrients associated with fruits. Whenever you have the option, choose real fruit over fruit juice. Energy bars provide their energy via sugars and carbohydrates, and there's really not much better about them than a candy bar. If you are looking for a little boost from a snack during the day, choose a nutrient-dense fruit or a measured portion of pecans or walnuts.

Take Fifteen Minutes Each Day to Pause, Relax, and Clear Your Mind to Lose Weight

Stress is both physical and psychological. By taking just fifteen minutes of your time to pause and let yourself be comfortably idle, you can unwind yourself and put yourself at ease. Psychological stress is linked with increased cortisol and adrenaline, which drain your body of healthier hormones such as Human Growth Hormone, and can leave you fatigued and exhausted. Most people find that fifteen minutes is more than enough time to help them remain focused and on target.


CONSUMERS OF PROCESSED MEAT PUT THEMSELVES AT RISK


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 16 July 2014

Processed Meats Linked to Poor Health Outcomes

There has long been evidence that the over-consumption of processed foods is linked to an increased risk of a variety of health conditions. It has also been difficult to discern correlation from causation with regard to processed meats, because there has long been an assumption that the high consumption of processed meats is most likely an indicator of poor eating habits in general. It falls along the same lines as how vegetarians tend to live healthier, more conscientious lives than meat-eaters as a whole, but the act of vegetarianism itself may not be the prime factor in maintaining good health.

Recently, however, a huge new study has come out which was large enough to have the ability to measure those who eat processed meat among close controls, which provided them the ability to come to stronger scientific conclusions with regard to the direct impact of processed meat on health.

This study was released by the journal BioMed Central Medicine, and was published by the University of Zurich. Researchers were able to show that there is a causative relationship between the consumption of processed meat and mortality risk associated with both cancer and heart disease.

Huge Processed Food Health Study

In total, researchers analyzed data from over 440,000 individuals ranging from 35 to 69 years of age. They selected only patients that had never experienced heart attack or stroke, nor had cancer before they were monitored. Scientists collected data ranging from BMI and smoking habits to exercise and diet, and subjects came from ten countries in total.

In general, researchers found more evidence for what has long been known to be true. Men and women that eat a lot of processed meat are more likely to engage in other habits which inhibit health. They were more likely to smoke, as well as eat much less produce than their healthier counterparts. Men that eat processed meat are also more likely to drink to excess.

Large Pool Increases Power of Results

Beyond providing additional evidence to these already proven hypotheses, due to the magnitude of the study, researchers were also able to more accurately perceive exactly how the consumption of processed meats impacted their health risks, even in the presence of other concurrent risk factors. When controlling for other poor health choices, there remained significant evidence that the consumption of processed meats, alone, led to an enhanced mortality risk from cancer and heart disease.

The researchers concluded that if participants reduced their consumption of processed meats to less than twenty grams daily, they could reduce their risk of death by preventable illness by 3.3%. It's important to note that twenty grams is the equivalent of a small piece of sausage. Of course, over the course of a week, you could still eat around two small portions of processed meat and still experience these benefits.

Lean Meats Do Not Contribute to Health Risks

On the other hand, researchers found no significant correlation between the consumption of poultry and increased mortality risk. Lean meats had a productive and beneficial effect upon health. Though processed meats such as sausages have a negative impact on health at relatively low protein consumption levels, there do appear to be reasons to include red meat in one's diet.

Researchers found that individuals that ate negligible amounts of red meat per day, or ate none at all, had increased mortality risk when compared to individuals that ate moderate portions of red meat such as pork and beef occasionally. Researchers hypothesize that people that don't eat enough red meat don't get enough fatty acids, Vitamin A & B, zinc, iron, and protein in their diet, which would account for the increased mortality risk.

Omnivorous Diet Healthier than Vegetarian Diet

These results leave the researchers to believe that the optimal diet for good health does involve both the consumption of lean meat and the light consumption of red meat, which means that a Vegetarian diet likely does not provide the same health benefits, at least without significant supplementation.

Processed Food Defined

It is important to note that processed meat, as defined in the study, is not meat that was simply ground and packaged, but product that was treated with salt or chemicals. One of the most common ingredients added to processed meat is sodium nitrate.

One thing that's important to limit the risks associated with processed meats even if you do choose to eat them with some regularity, is to increase your consumption of healthier proteins, such as lentils, beans, chicken, and fish. This will lead you to reduce your consumption of processed meats and will make sure that you get a full variety of nutrients associated with protein.

Processed Meats and Cancer Risk

In earlier studies, a link between cancer and processed meats had already been established, especially with respect to pancreatic cancer. This study found that individuals that consumed fifty grams of processed meat daily were nineteen percent more likely to experience pancreatic cancer. This risk increased with greater consumption, as those that ate 150 grams per day had a 38% percent increased risk.

Type-Two Diabetes and Processed Meats

There is also evidence that the regular consumption of processed meat can impact the body's ability to regulate blood sugar and use insulin effectively, which increases adult diabetes risk. The increased risk of diabetes is significant. Patients that consume processed meats on a weekly basis are estimated to have an increased risk of Adult Diabetes of around 38%.

Patients that ate a diet of processed meats over an extended period of time over the course of seventeen years were 74% more likely to suffer from Diabetes as opposed to those that maintained a vegetarian diet. Even accounting for weight, the increase in Diabetes risk is significant.

How Can I Prevent the Health Risks Associated with Processed Meats?

It appears that occasional, moderate consumption of Processed Meats is okay, but the daily consumption of these foods clearly has a strong and negative impact on health. In order to live healthier, it is vitally important to obtain most of your protein from lean meat and vegetable sources.


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