Facts About Snoring

Snoring is a worldwide phenomenon with estimates of over one billion people who snore due to some sort of nasal or airway blockage. Conservative estimates indicate that the United States, Germany and the United Kingdom represent over 70 million snorers alone. 
Research into the problems of snoring has in recent years made important findings and yielded to the evidence of significant problems with snoring. Findings suggest that by their early thirties, twenty percent of men snore as compared to only five percent of women. Findings indicate a dramatic increase as men and women reach their sixties indicating that sixty percent of men and forty percent of women snore. 
There are obvious differences in the percentages of men and women that snore. The reason for the difference involves the size of a person’s neck, typically an effect of being overweight. Men tend to have larger necks than women do and having a neck of 17 inches or larger makes it likely a person will snore. Surveys indicate that 80 percent of men that snore do not consider themselves to have a problem and in fact consider their spouses to be light sleepers. 
Women that snore tend to be heavier and shorter than women that do not snore are. Women typically snore through their noses whereas men snore through their noses and mouths. Women are also more likely than men are to seek treatment for snoring. Women typically snore less than men due to smaller necks and larger air passages. Women also have a smaller uvula that makes them less likely to snore. 
Snorers do not usually notice their own snoring and are unaware unless it is pointed out for them. Snorers also tend to be deep, comfortable sleepers. Tonsil and adenoid problems can be major contributors to the snoring of children, though studies indicate that as few as six percent of all children snore. 
There is concern that the medical community does not take the area of snoring serious enough. General practitioners typically do not ask patients about their sleep. Studies indicate that of the 70 percent of patients that mention sleep problems to their doctors, only about ten percent of them attempt to seek further help. Dentists who fit patients with snoring devices do not routinely ask patients about sleeping problems. 
The problem of snoring and related sleep disorders is not widely known to the medical community or the public. Both require education on the subject to orient them to this significant problem. Snoring is often considered the first sign of a sleep disorder. Sleep apnea is the most significant problem of those who snore. It is a potential danger for the person and those around them as sleep disorders represent a significant cause of vehicle accidents. Of those suffering from sleep apnea, 70 percent report having been in at least one car accident. Recent studies indicate that more vehicle accidents are caused by sleep disorders than by drunk driving. 

Must Have List of Foods That Lower Cholesterol

Cholesterol is present in our bodies by one of two ways; our liver produces cholesterol and we eat foods containing cholesterol. High amounts of cholesterol, especially LDL cholesterol that is bad for us, can lead to many health complications and significantly increase your risk of heart diseases. 
While there are many foods that are high in LDL cholesterol, there are a lot, which can actually help to lower your LDL cholesterol levels and increase your HDL cholesterol or the good cholesterol. Here’s a list of foods that lower cholesterol, which is a must have for anyone who is trying to reduce their LDL levels and increase their HDL levels. 
Apples: Everyone has heard of the saying, “An apple a day keeps the doctor away”. Well, apples are also very good for lowering your LDL cholesterol levels. 2 full apples, or 12 ounces of apple juice, if taken everyday, can reduce your risk of heart diseases by as much as 50%. 

Garlic helps to lower LDL cholesterol and thins your blood naturally. This prevents clogging up of arteries and thus lowers your risk of heart diseases. 

Eating just half a raw onion everyday can increase your HDL levels by 25% and lower your LDL as well. 
Beans and Legumes  

These contain soluble fiber which helps to increase your HDL cholesterol and reduce your LDL cholesterol. All kinds of beans and legumes such as pinto, kidney, black-eyed, lentils, pink beans, etc are good for your heart. 
Unsaturated Fats  

Contrary to the misconception that all kinds of fat are bad for you, unsaturated fats and omega 3 fatty acids can actually be good for your heart. Monounsaturated fats (olive oil, canola, peanut, and almond oil) and polyunsaturated fats (corn oil, soybean oil, sunflower oil etc) increase the HDL cholesterol and lower the LDL cholesterol and are thus good for your heart. 
Other Cholesterol Lowering Foods: Oats, fenugreek, artichokes, turmeric, guggul, green tea, nuts, and black tea, are all known to lower LDL cholesterol in your body. 
Of course, diet is no substitute for a doctor’s care when you are ill. Diet and nutrition represent “the other side of the coin” and always inform your doctor whenever you make a dietary change, especially if you are on a pharmaceutical drug. 

Three Easy Ways for the Busy Woman to Stay Hydrated

Glowing skin and hair, as well as staying on top of your busy day can all come a little easier when you stay hydrated! We hear it everywhere these days, and for good reason, too. Research, and probably your own experience, shows that dehydration can not only lead to physical issues, but even mental fogginess and feeling dizzy. Even mild dehydration needs to be fixed pronto. If you follow these tips every day, it’ll be easier to stay hydrated on the regular! 

#1 Eat a Balanced Diet  

We get a large percentage of our daily water from the food we eat! It’s important to regularly eat balanced, nutritious meals. With the right amount of fruits and vegetables, you’ll meet your daily water goals, and also the valuable vitamins and minerals you need! That’s a win-win. Try frozen fruits or popsicles in the summertime, or a hearty bowl of oatmeal for breakfast.  

#2 Carry a water bottle  

It can be a functional, chunky bottle, or a fashion-forward stylish bottle that you can match to your personal style. Whatever you choose, make sure to read the label on your bottle to be sure that it doesn’t contain harmful materials like BPA or lead. Both of these have big health risks associated with using them with food or water. Look for products with fun prints and bright colors, or something that can match the things you never leave home without.  It’s hard to forget your water bottle when it’s your favorite fashion accessory!  

#3 Drink up!  

Just make sure you don’t drink too much before bed so that you’re not waking up in the middle of the night! We could all use some more sleep, and when you’re hydrated properly, you sleep better! Drinking water first thing in the morning can also help you wake your body up so that you’re less interested in hitting the snooze. Drinking a tall glass of water can be the perfect way to start your morning! Keep a glass by your bedside.  

Why You’re Breaking Out – 3 Facts and 3 Myths

Everybody experiences the occasional pimple but tracing its cause can be difficult. People, especially women, consume a lot of information about how to achieve perfect skin, but some of this information is more fiction than fact. What you think is causing your pimple may actually be a false claim perpetuated by health bloggers and social media influencers. Below, we’ve outlined three facts and three myths to help you get to the bottom of that obnoxious breakout.

Fact 1: You have pimples because you’re young.

It’s true: younger people develop acne more often than adults. However, this is especially true for women, and sebum, the oily substance that produces acne flare-ups, is likely to blame. In men, sebum production remains stable with increasing age, meaning they are just as likely to develop acne as adults as they are teenagers. This is different for women. Sebum production in women’s skin progressively decreases with age. While this means women will have a higher chance of developing dry skin, they have a lower risk of developing acne.

Young women tend to get acne earlier than men for precisely this reason. If your skin has been breaking out consistently, it may be due to your age. Take comfort in the fact that your skin will eventually clear while your male classmates’ will stay consistent regardless of age. That said, if you have chronic acne past your 20’s, you should consider visiting a medical dermatologist for treatment.

Fact 2: You’re experiencing hormonal changes.

Sebum production alters with hormonal fluctuations, which means these changes can cause or clear acne. Both men and women can be affected by certain imbalances, including insulin, steroids, growth hormones, and adrenaline. Men are more likely to experience testosterone imbalances, while women are more likely to experience estrogen and progesterone level changes.

Several events in a woman’s life can cause these imbalances. This includes but is not limited to puberty, childbirth, menopause, and a monthly menstruation period. If you are experiencing any of these phenomena, it may be what’s causing your breakouts.

Fact 3: You used an abrasive product.

Female skin is slightly thinner than male skin, which means abrasive products are more likely to cause an adverse reaction in female bodies. Most product studies fail to consider sex differences between men and women, which means many skin products are designed for male skin as a default. The physical exfoliator or facial scrub you used probably isn’t designed to account for your naturally thinner skin, so it could be causing your breakout. If you suspect this is the case, cut down abrasive product usage as much as possible and monitor the changes.

Myth 1: You didn’t wash the dirt off your face after spending time outside.

Unless you are experiencing acne mechanica, or acne triggered by friction from clothing, acne develops from inside the skin, not from the outside. Blackheads and whiteheads form when the skin produces too much oil, clogging itself with sebum, bacteria, and skin cells. Dirt and general grime will not cause acne because it does not contribute to pore clogging. 

Myth 2: You only washed your face once. More is better.

In this case, just the opposite is true. Washing your face too much can rob your skin of the natural oils it produces. This, in turn, promotes excess sebum production, which can increase your acne development. Harsh scrubs, exfoliating agents, and toners with an alcohol base should be used sparingly to protect your skin’s natural oil production. In general, wash your face with a mild cleaner twice each day, using spot treatments in the evening if you have breakouts.

Myth 3: You ate too much chocolate.

The link between food and acne, especially the link between chocolate and acne, is extremely tenuous. There are no studies linking chocolate to acne development. That said, we do know that diets high in both sugar and fat can increase sebum production, which can cause inflammatory acne. If a person eats only foods high in fat and sugar, they are more likely to see pimple development, but the causal relationship is difficult to prove. The sugar in chocolate may cause a very small, temporary insulin change, but this won’t be enough to cause a pimple. Go forth and eat as much chocolate as you want!

Three Easy Exercises for Women to Try

We could all be a little more active in our daily life. These three different kinds of exercise need no equipment and can be done in as little as 15 minutes. Give them a try and see what works for you! Always consult with your doctor to see if a certain kind of exercise is right for you and your body.  

#1 Walking  

Most of us take walking for granted, because it’s the most popular way we get around! For those of us with a more sedentary life, taking a walk can be a way to get more exercise as well. Take a stroll around the block or in your local park and see if you could might like walking for exercise. It’s a great way to engage with the community and get healthier, too.  

#2 Strength Training  

Our muscles are how we move, how we balance, and an important part of our bodies. Keeping them fit and strong is fundamental to having a healthy body, but a lot of women can find themselves intimidated by the weight racks at the gym. However, now is the time to cast that insecurity aside and do your self and your body some good. There are many gyms that offer female training hours, and tons of online resources to help you find a training course right for you. Don’t think you need to be an athlete to be strong and fit. 

 Strength training, like anything else, can pose a danger if you’re not familiar with the right way to do different exercises. If you’re new to strength training, or haven’t picked up the free weights in a long time, take some time to learn proper techniques. You could also invest in a class or a personal trainer. Remember, all of the different exercises you see can be preformed without weights, so you can practice at home with no equipmetn!   

#3 Yoga  

Yoga is a fun and inexpensive way to promote health and mindfulness in your life. Few materials are needed, just your body, a clean space on the floor, and a few minutes of relative peace and calm. You don’t even need membership to a fancy gym or studio. If you find yourself with a handful of free time, look up yoga videos online. There are many certified trainers that can will lead you through different poses so that you can practice and get better. Challenge yourself to spend 15 minutes a day and soon the poses that you struggled with in the beginning will become easy.   

How To Prepare for a Doctor’s Visit

Taking care of your health is important, but whether it’s a routine checkup with the family practitioner or a visit with a specialist, an appointment to see the doctor can sometimes be nerve-wracking. It can be especially helpful for people with anxiety to prepare for their visit, so that they can take care of their health with confidence and avoid unnecessary stress. Below is a list of 5 simple things to do to prepare for a doctor’s visit and make the trip easier.  

#1 Plan how you will get there 

No one likes it when the doctor is late to your appointment, but many people forget that the reason why your appointment is delayed is likely because someone showed up late before you! Don’t be the reason someone else’s appointment is behind schedule. Take the proper measures to show up on time for your appointment, and check in on time. If you don’t mind the wait, it might be a good idea to show up a little early so that they can see you as soon as they can! Remember to bring a book!  

#2 Have a list of questions or symptoms to discuss  

The doctor probably won’t have much time to visit with you. She has to see a lot of patients in one day, and usually has no control over how long she spends with patients. To make the most of your visit, have a written list of questions you need to ask or symptoms you would like to discuss. You may forget once you’re in the office, and you want to avoid coming back in later. The doctor will be happy to discuss with you, and probably grateful that you’re being proactive!  

#3 Try not to be self conscious 

No one likes the feeling of being on display or being examined, but when you go in for a checkup, it is important that you are honest and upfront about your symptoms and habits. A good doctor will not bat an eye at a symptom that really grosses you out, and she actually needs you to let her know how she can help you best. Additionally, answer all of the questions that your doctor or nurse asks you honestly. Good health professionals will not judge you.  

#4 Avoid Catching A Bug  

Lots of people avoid going to the doctors because they don’t want to catch anything that might be going around. It’s important to guard your own health when you go. Put your mind at ease by remembering that you can avoid a lot of germs by wash your hands after you touch common surfaces. Bring some hand sanitizer for a quick douse if you can’t excuse yourself. Avoid touching your face and mouth, or doing things like biting your nails. Although it can be nerve-racking to be in a room potentially full of sick people, many doctors offices are aware of this and want to avoid spreading diseases, especially in their offices. Remember that every room is cleaned between occupants, and most of the sicker people are brought to the back to wait in a private exam room for their appointment.  

#5 Don’t Avoid Going 

As we get older, we often become eligible for new tests and exams that come with age. Having these exams preformed and then waiting for results can be uncomfortable and even anxiety inducing. It’s important not to put off routine physical exams, or avoid getting important seasonal inoculations like the flu vaccine because you don’t want to be told it’s time to have a mammogram. Prioritizing your health isn’t always easy, but it’s worth it to know you’re doing everything you can to keep your body healthy and strong!  

Bonus: After the Visit  

Follow up with any specialists or lab tests your doctor recommends. She doctor can’t make a better plan to treat you if she is still lacking important information. Follow her recommendations so that your appointment was worth the time it took, and so that you can get to feeling better.  

Think about how the visit made you feel. Did your doctor make you unnecessarily self conscious or nervous? Did your doctor not take your symptoms or pain seriously? Don’t assume this is the norm! Just because you have a bad doctor, doesn’t mean doctors are bad. If possible, look for other offices you can visit, and ask around your community for a doctor that treats you well and takes you seriously. 

How to Begin an Exercise Habit

Lots of women plan to get to the gym, but get so caught up in trying to plan the perfect workout that they never end up lacing up their shoes and working up a sweat! Naturally, you don’t want to waste your time or even hurt yourself by not being informed. Don’t let this be a cause of unneeded stress! These are valid concerns, but there are ways to get active without getting anxious. trying to find the perfect routine, the perfect number of sets and reps, and the perfect active wardrobe will only end up becoming too daunting that you stay at home on the couch. If you’ve been in that mindset before, you’re in good company!  

Start Small  

Like clockwork, every year as soon as the holiday decorations are removed from the store, in come the workout gear. If you like to dress up and look the part for your new active life, you’re in good company, and advertisers know this! When you decide to hit the gym, odds are you already have a tee shirt and sweatpants on hand at home, and you don’t need to shell out a lot of money for new gear. Instead, set a goal for yourself or join a challenge group on Facebook. Let your reward fro reaching the goal be those sleek new leggings or the high tech sports bra.  

Set realistic expectations of yourself.  

If you are more sedentary, it’s OK if you can’t make time or aren’t willing to spend all of your down time at the gym. What’s important is to recognize that there are other things you can do. Maybe you walk to work or ride your bike on day of the week. Maybe you do a fifteen minute workout at home before dinner. Don’t buy into the idea that a small effort is a wasted effort. Just do what you can as reliably as you can!  

Have something to Work towards  

When you start to work out, it can seem like you’re moving but you’re not sure where. Lots of people workout with a goal weight in mind, and for some reasons this is an easy goal because you can quantify the work you’ve been doing with the weight dropping on the scale. However, this isn’t the only or the most noble goal. Maybe you want to feel more energetic, or sleep better. Maybe you want stronger muscles or longer endurance. Whatever your goal is, create milestones for yourself, and celebrate when you make that progress!  

Here are a few quick ways to get started.  

Watch a YouTube tutorial  

The fastest way to get started is to start! Find a video for a stretching routine or someone preforming light cardio and give it a try. You don’t have to be perfect, you just need to do something to get your body moving. next, Lots of personal trainers post helpful youtube videos online of their daily workouts. If you find yourself at the gym with no clue what to do Pick a trainer and give her workout a try! You don’t have to be on her level yet, and you shouldn’t push yourself to be wonder woman! Just start and see how you feel.  

Join a class  

Lots of community centers offer classes, and there are even libraries that have weekly yoga or zumba meetups. Finding low cost classes in your community is a great way to meet new people and engage with your town. A class also usually has a set number of sessions, so you are more inclined to go and get your money or time’s worth before the class ends. If it’s an activity you really enjoy, having it to look forward to throughout the week can be very uplifting and rewarding. Classes are also run by an experienced or certified person, so you can be sure they will help you put your health first and motivate you along with the rest of the class.  

As you get better at working your body, you’ll feel better but you’ll also learn more! Don’t put pressure on yourself to know how all of the muscles fit together, or what the best workout for your body type is. Usually, the best workout is ANY workout that you can preform regularly to feel great and stay in shape. What is your favorite way to exercise this season?  

Health Checklist for Women

Health is the most important resource, yet we rarely think about it until we get sick! Summer is almost over and as we move closer to the end of the year, flu season is coming up on us. No one wants to get sick, so here are several things to remember so that you can make better health choices and stay healthy year round. Take care of your body and it will take care of you!  


We’ve all heard it said that our bodies are mostly water, and it’s true! We need a lot of water to for our bodies to stay healthy and for our skin and hair to be beautiful. Water is one of the best health AND beauty tricks available! Most of us need eight cups of water a day, but you can meet that goal by eating fruits and veggies, or having a popsicle. That being said, it’s still very important to drink a couple of glasses of water each day. Try to have a tall glass in the morning to wake up, or fill up a water bottle and sip it all day long. With so many options for different types of water bottles these days, it’s easy to find one you’ll love to keep close at hand!  

Eat properly 

We all have to eat, and have several meals a day. With all of the fad diets going around, it can be difficult to find the right one for you. Fad diets have been around as long as there have been magazines. Just because they are trendy or have a lot of anecdotal evidence doesn’t mean you have to jump on the bandwagon! Some diets may even seem logical at face value, and there are certainly diets that work for certain people, but the most important thing to consider when choosing a diet for you is sustainability. The ideal diet would be nutritious, balanced, and easy to do for a long time. Instead of worrying about sticking to a difficult, unsustainable diet, what’s most important is to fill your plate with fruits, veggies, and healthy fats and proteins on a regular basis. Figure out what kind of foods you like, and how you can add more plants into your diet.  


Staying active can be difficult, especially with an office job or similar work where you find yourself sitting for most of the day. Lots of people plan to go to the gym and start and exercise routine, but overburden themselves with plans they can’s keep up or agonize over the way to get the most out of their workout. Instead of stressing over the perfect workout for you, try to find an activity that you enjoy! Maybe you like to unwind with some yoga, or get your heart pumping with a dance class! You don’t have to shell out big bucks to get a lot out of the half hour you have available to you. There are lots of quick work out videos available on youtube. You can find all kinds of different workout videos for free, from yoga to barre, or even something like latin dance! Give yourself 10 minutes and give it a try. It will help you stay healthy and you might really enjoy it! 


One of the most common ways we get sick is through poor hygiene. Washing your hands after a trip to the grocery store, or before you prepare a meal is a good way to avoid common colds and other illnesses. Also, avoiding touching your face or biting your nails will help you keep a lot of germs away from your mouth and keep you from getting sick.  

Give Up Bad Habits  

Do you have bad habits? Things like smoking and drinking can seem very common place and even important socially, but most of us are aware of their negative effects on our health. Things that seem innocent enough, like biting your nails can be a huge detriment to your health should you wind up getting sick. It’s important to take stock of your habits, and make informed decisions on what is good for you and what isn’t, and how to stop doing a bad habit or else reduce the amount of harm you’re doing. No one likes to talk about our own bad habits, but it’s important to know if you have any and what you should do about them.  

6 Helpful Ways to Deal with Stress

We’ve all been there. Sometimes things pile up, and there seems to be an endless list of things to do, and only so much time to do them. This can be especially true for women, because we often find ourselves taking care of others. Even when things get tough, it’s important to take care of yourself, as well as those around you. These stress relief techniques for women are perfect for the busy lady, and can take as little as two minutes.  

#1 Meditate  

Maybe meditation is your thing. If it isn’t, try not to write it off right away! There are lots of ways to meditate that you might not have ever imagined. Do you get lost in the task of washing the dishes or folding the laundry? Do you find it easy to draw or take a bath, and let the day fall away? Devote some time to those activities, and let your thoughts fade away as you do them. If you like that, you may also want to try the more traditional way to meditate. Set a timer and practice for just two minutes, breathing in and out deeply, and letting your thoughts pass you by. Increase the amount of time whenever you feel you need to take a break.  

#2 Sleep  

No one every said you’d have to pull all-nighters after college! Sometimes when you have a project for work or a paper for school, you’ll put off sleeping to squeeze in some extra time working. This may be OK every now and then, but not getting enough sleep can be super detrimental in the long run. It’s important to prioritize rest, and not to feel like you need to “earn” your rest by working extra hard. Sleeping better will help you feel better, and deal with stress. Ever heard of “sleeping on it”? Getting some sleep may help you work through a problem. Sleeping is never wasting time, and you might even wake up with more clarity! 

#3 Talk to a friend  

Our friends are our support system. If you want your friends to come to you in stressful times, you can bet they want you to come to them as well! Women are usually very social, and if we’re stressed out for something we can’t put a finger on, we might just be missing our friends! Schedule a lunch or a movie night with your friends and remember to engage with your community!  

#4 Call a loved one  

With such busy times, it’s hard to keep in touch with the people we love but don’t get to see as often. Is there someone in your life who you miss? Giving them a call is a great way to show your love and make everyone’s day a little brighter. Talking to loved ones about the stress in your life, or asking a person that you trust for their wisdom and advice can make all of the difference. Schedule a call in advance so you both have something to look forward to.  

#5 Keep a gratitude journal  

Studies show that writing down the things that make you happy or thankful means you carry it with you even longer. If someone does something nice for you, take a second to jot down what happened and how it made you feel. Seeing all of the events that made you happy or proud, or inspired gratitude in you will make you happier because you’re remembering all of the good things better than the things that might have gone wrong.  

#6 Plan ahead  

Does one part of your day set the tone for stress? If mornings get you down, put your nighttime routine to good use and get yourself ready for the day ahead. If you can lay out your clothes in advance, or pack your lunch the night before, you’ll save yourself a lot of time and hassle. You can be out the door with no worries, and have a better day because of it. What can you do to help yourself through stressful mornings?  

Keep in mind that managing stress, as with anything else, consistency is key. You might not feel like having a nap or letting a loved one in, but it’s important that we prioritize our health even when it’s hard. Did you find something you think you could give a try?