Bappi Lahiri, recently passed away after complications from Obstructive Sleep Apnea (OSA), so a lot of attention has been given to OSA in the last few days. In fact, several doctors in Delhi have reported an increase in queries regarding the condition. May his soul rest in peace.
Lungs are a pair of organs within the rib cage, consisting of elastic sacs with branching passages into which air is drawn so that oxygen can pass into the blood and carbon dioxide is removed.
Sleep Apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. OSA is the most common type of sleep apnea. It happens when your airways repeatedly become completely or partially blocked during sleep, usually because the soft tissue in the back of your throat collapses. During these episodes, your diaphragm and chest muscles work harder than normal to open your airways.
You may start to breathe with loud gasps or jerk your body. This can effect your sleep, lower the flow of oxygen to your vital organs, and lead to abnormal heart rhythms.
Remedies for Obstructive Sleep Apnea at home:
1- Maintain a healthy weight:
- Obesity can increase the risk of airway obstruction and narrow nasal passages.
- These abstractions can cause you to stop breathing suddenly or for lengths of time while sleeping.
- Even a small four kilo weight loss improves symptoms dramatically.
Alter your sleep position : Sleeping on your back ( supine position) can worsen symptoms. For some adults, sleeping on the side can help breathing return to normal. So do monitor your sleeping positions.
2- Humidifiers: Using a humidifier or a salt lamp can open your airways, decrease congestion and encourage clever breathing.
3- Essential oils: Lavender, peppermint or eucalyptus oil are known to have calming, soothing and anti – inflammatory benefits. So add these oils to an oil burner at night. You can also sprinkle a few drops on your pillow.
4- Tobacco and alcohol: Avoid tobacco and alcohol use as these also contribute to inflammation and swelling in your airways. This can worsen your snoring and your sleep apnea.
5- Yoga: Yoga and deep breathing specifically improves your respiratory oxygen levels by increasing oxygen flow. Learn the specific exercises for sleep apnea and for increasing oxygen saturation.
Weight reduction tips:
Finish eating by 7.30 pm. If hungry late at night have a handful of nuts or a small glass of almond milk ( homemade).
Avoid high carbohydrate meals. Do not mix your grains, stick to only one grain.
Shop wisely – do not buy processed foods such as chips and biscuits. Eat more home – cooked meals.
Additional tips:
- Portion control is important. When eating out, either have the starter or the dessert.
- Have only one protein in one meal. For example, do not have legumes and paneer at the same time.
- Avoid fatty meat and foods steeped in oil.
- Stick to a regular exercise routine of 30 to 45 minutes daily. The regularity of exercise is most important.
- Do not sleep or lie down immediately after meals. A gentle walk, even 200 steps, 30 minutes after the meal is enough.
- Treat allergies and sinus issues naturally.
Recipe for a good healthy juice to strengthen the lungs to build immunity:
Ingredients:
30 grams spinach leaves
Handful of mint leaves
I ripe avocado
400 ml fresh pomegranate juice
I teaspoon lemon juice
Method:
Rinse and dry the spinach and mint leaves
Peel and de – stone avocado and cut the flesh into rough pieces.
Blend all the ingredients with a little water apart from the lemon
Add lemon juice.
Have one glass daily.
All the best and happy healing from Naturally Dimpi!!!