Spring 2016
HEALTH & HAPPINESS 4 You
Your diet and depression Feeling younger every day How fast food messes with your hormones Diabetes: the global epidemic
Exercise is the best anti-depressant 5 TIPS TO REDUCE SNORING
How food impacts your mood
Exercise and Habit formation Old habits die hard and new habits are hard to adopt. Habit formation is a psychological process by which new behaviours become automatic. If you instinctively reach for a cigarette the moment you wake up in the morning, you have a habit. Similarly, if you feel inclined to go to the gym after work or if you are unable to focus on your studies without music in the background, you've acquired a habit. That's because the behavioural patterns we repeat most often are literally etched into our neural pathways. The good news is that, through repetition, it's possible to form and maintain new habits. In a recent paper in the Journal of Behavioural Medicine, Canadian scientists, Navin Kaushal and co-author Ryan E. Rhodes, wanted to know "what" is required for exercise habit formation and "how" it should be performed. Over a 12 week interval they surveyed over 100 people who were "new" and untrained members at a community fitness gym. Kaushal and Rhodes found that what new habit formation required was about a 42 days or six weeks commitment with exercise on 4 out of 7 days each week. As for "how" you do it, these researchers suggest that above all you "should focus on setting a consistent exercise schedule."
Vijay Rana Editor, Health & Happiness 4 You
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CONTENTS Spring 2016, Issue 19 5 - Healthy diet may prevent depression 7 - How fast food messes with your hormones 8 - Treating sugar addiction with anti-tobacco drugs 9 - The global epidemic of diabetes 11 - How trans fats harm human health 12 - Exercise is the best anti-depressant 13 - How your food impacts your mood 14 - How to reduce the risk of heart disease and stroke 15 - Five ways to reduce snoring 16 - The state of British children's teeth 18 - Positivity, optimism and wellbeing in India
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info@ajivan.com Tel: 07850 374 595 Website: www.healthandhappiness4you.com HEALTH & HAPPINESS 4 YOU is a voluntary group dedicated to spreading the message of positive health and wellbeing. Disclaimer: The information available in this magazine is for general awareness only. It is NOT a substitute for the knowledge and judgment of qualified medical experts. We make no warranty as to the accuracy, reliability or completeness of this information. Should you have any medical condition, you are strongly advised to consult a qualified health care professional. Views expressed by our contributors are their own and we take no responsibility for their views.
A healthy diet could prevent depression Eating a Mediterranean diet or other healthy dietary pattern, comprising of fruit, vegetables, legumes, nuts and low in processed meats, is associated with preventing the onset of depression, according to research published in the open access journal BMC Medicine. Following extensive research into diet and its effect on our physical health, researchers are now exploring the link between nutrition and mental health. This is the first time that several healthy dietary patterns and their association with the risk of depression have been analyzed together. The researchers compared three diets; the Mediterranean diet, the Pro-vegetarian Dietary Pattern and Alternative Healthy Eating Index-2010. Participants used a scoring system to measure their adherence to the selected diet, i.e. the higher the dietary score indicated that the participant was eating a healthier diet. Food items such as meat and sweets (sources of animal fats: saturated and trans fatty acids) were negatively scored, while nuts, fruits and vegetables (sources of omega-3 fatty acids, vitamins and minerals respectively) were positively scored. Lead researcher, Almudena Sanchez-Villegas, University of Las Palmas de Gran Canaria, says "We wanted to understand what role nutrition plays in mental health, as we believe certain dietary patterns could protect our minds." "The protective role is ascribed to their nutritional properties, where nuts, legumes, fruits and vegetables (sources of omega-3 fatty acids, vitamins and minerals) could reduce the risk of depression." The study included 15,093 participants free of depression at the beginning of the study. They were former students of the University of Navarra, Spain, registered professionals from some Spanish provinces and other university graduates. All were part of the SUN (Seguimiento Universidad de Navarra) Project, a cohort study started on 21st December 1999. Questionnaires to assess dietary intake were completed at the start of the project and again after 10 years. A total of 1,550 participants reported a clinical diagnosis of depression or had used antidepressant drugs after a median follow-up of 8.5 years. The Alternative Healthy Eating Index-2010 was associated with the greatest reduction of risk of depression but most of the effect could be explained by its similarity with the Mediterranean Diet. Thus, common nutrients and food items such as omega-3 fatty acids,
vegetables, fruits, legumes, nuts and moderate alcohol intake present in both patterns (Alternative Healthy Eating Index-2010 and Mediterranean diet) could be responsible for the observed reduced risk in depression associated with a good adherence to the Alternative Healthy Eating Index-2010. Almudena Sanchez-Villegas says, "A threshold effect may exist. The noticeable difference occurs when participants start to follow a healthier diet. Even a moderate adherence to these healthy dietary patterns was associated with an important reduction in the risk of developing depression. However, we saw no extra benefit when participants showed high or very high adherence to the diets.
Cardiovascular diseases are the leading causes of death in the world Around 3 in 10 deaths globally are caused by cardiovascular diseases – diseases of the heart and blood vessels that can cause heart attacks and stroke. At least 80% of premature deaths from cardiovascular diseases could be prevented through a healthy diet, regular physical activity and avoiding the use of tobacco. 5 HEALTH & HAPPINESS 4 YOU
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How fast food messes with your hormones A new study shows people who eat fast food have higher levels of chemicals in their system. If you want to eat healthy, you’ll need to forgo fast food, which is high in sodium, sugar and grease. A new study supplies even more incentive to do so by finding that fast food is a source of chemicals called phthalates, which have been linked to a list of possible health burdens like hormone disruption and lower sperm count. The new report, published in the journal Environmental Health Perspectives, found that people who ate more fast food also had higher levels of two substances that occur when phthalates—which make plastic more flexible—break down in the body. “The same range of concentrations measured in this group overlaps with the range of concentrations that have been measured in some of epidemiological studies that find adverse health effects,” says study author Ami Zota, an assistant professor of environmental and occupational health at the George Washington University Milken Institute School of Public Health. Prior studies have shown that diet is a source of exposure for plastics chemicals like phthalates and Bisphenol A (BPA), and that processed food may be of particular concern. The new study is the largest to look at exposure from fast food fare specifically. To reach these findings, Zota and her co-authors looked at data from more than 8,800 people who were part of a survey where they detailed all the food they ate in the last 24 hours and then provided a urine sample. Two specific phthalate byproducts were identified: DEHP and DiNP. People who ate 35% or more of their total calories from fast food in the last 24 hours had
around 24% higher levels of DEHP compared to people who didn’t eat fast food, and close to 40% higher levels of DiNP. The team also looked for traces of BPA, but did not observe a pattern. In general, about a third of all the people in the study had eaten fast food in the prior day. “That’s a lot,” says Zota. “That alone tells you the public health impact of this type of food preparation.” It’s believed that phthalates could leach into food during preparation or packaging. Plastic gloves and conveyer belts could be sources, Zota says, and heat from cooking may also make it easier for chemicals to get into food. The researchers say they hope the findings provide insight into how chemicals can enter our bodies. More research is needed to fully understand what effects these chemicals may have over time. “Our study helps shed light on one potential way that people can reduce their exposure to these chemicals through their diet, but it also points to a broader problem of widespread chemicals in our food systems that will require many different types of stakeholders to get involved in order to fix it,” Zota says.
Feeling younger leads to better health Researchers have found that there was a strong link between self-perceived age and cardiovascular death. They found that feeling younger might lead to better health habits. “Feeling younger or older itself seems to have an effect on our health,” says Dr. Ronald D. Siegel, assistant professor of psychology, part time, at Harvard Medical School. He says there are several ways that feeling younger psychologically might lead to better health. One is exercise. Good health is associated with 150 minutes of moderate-intensity physical activity each week. “When people see themselves as old, they’re more likely to abandon physical challenges which feel difficult, such as, ‘I don’t think I should ski any more, I’m an old man.’ When people feel younger psychologically, even if physical exercise is challenging, they’re more likely to pursue it, believing no pain no gain,” Dr. Siegel explains.
Tobacco addiction drugs could also treat sugar addiction
Millions of people globally are overweight or obese and sugar is considered a major factor. Now a world-first game-changing study suggests drugs used to treat tobacco addiction could work for sugar addiction too. Neuroscientist Professor Selena Bartlett from Queensland University of Technology said the study, which has just been published by international research journal PLOS ONE, shows drugs used to treat nicotine addiction could be used to treat sugar addiction in animals. The publication coincides with another paper by the team which shows that long chronic sugar intake can cause eating disorders and impact on behaviour.
"The latest World Health Organisation figures tell us 1.9 billion people worldwide are overweight, with 600 million considered obese," said Professor Bartlett who is based at the Translational Research Institute. "Excess sugar consumption has been proven to contribute directly to weight gain. It has also been shown to repeatedly elevate dopamine levels which control the brain's reward and pleasure centres in a way that is similar to many drugs of abuse including tobacco, cocaine and morphine. "After long-term consumption, this leads to the opposite, a reduction in dopamine levels. This leads to higher consumption of sugar to get the same level
of reward. "We have also found that as well as an increased risk of weight gain, animals that maintain high sugar consumption and binge eating into adulthood may also face neurological and psychiatric consequences affecting mood and motivation. "Our study found that Food and Drug Administration (FDA) approved drugs like varenicline, a prescription medication trading as Champix which treats nicotine addiction, can work the same way when it comes to sugar cravings." PhD researcher Masroor Shariff said the study also put artificial sweeteners under the spotlight. "Interestingly, our study also found that artificial sweeteners such as saccharin could produce effects similar to those we obtained with table sugar, highlighting the importance of revaluating our relationship with sweetened food per se," said Mr Shariff. Professor Bartlett said varenicline acted as a neuronal nicotinic receptor modulator (nAChR) and similar results were observed with other such drugs including mecamylamine and cytisine. "Like other drugs of abuse, withdrawal from chronic sucrose exposure can result in an imbalance in dopamine levels and be as difficult as going 'cold turkey' from them," she said. 8 HEALTH & HAPPINESS 4 YOU
The global epidemic
422 million and still rising Since 1980, the number of adults with diabetes worldwide has quadrupled from 108 million to 422 million in 2014, according to a new study published in The Lancet. "Diabetes has become a defining issue for global National and regional findings public health. An aging population, and rising levels of obesity, mean that the number of people with diabetes has increased dramatically over the past 35 years" says Professor Majid Ezzati, senior author from Imperial College London, London, UK. The study, released ahead of World Health Day, 7th April, includes data from 751 studies totalling 4.4 million adults in different world regions. Between 1980 and 2014, diabetes has become more common among men than women. Global age-adjusted prevalence of diabetes doubled among men (4.3% to 9.0%) and increased by two-thirds among women (5.0% to 7.9%). In many countries in Western Europe, age-adjusted rates were relatively stable suggesting that most of the rise in diabetes in Western Europe between 1980 and 2014 was due to the aging population. In contrast, rates of diabetes increased significantly in many low and middle-income countries -- such as China, India, Indonesia, Pakistan, Egypt and Mexico. No country saw a significant decrease in diabetes prevalence.The study did not differentiate between type 1 and type 2 diabetes, but most (85-95%) of cases of adult diabetes are type 2 so the observed rise is likely to be due to increases in type 2 diabetes. Professor Ezzati adds: "Obesity is the most important risk factor for type 2 diabetes and our attempts to control rising rates of obesity have so far not proved successful. Identifying people who are at high risk of diabetes should be a particular priority since the onset can be prevented or delayed through lifestyle changes, diet or medication."
- In the UK, after adjusting for an aging population, 4.9% of women have diabetes in 2014 (compared to 4.0% in 1980). Prevalence has increased more among men, from 4.8% in 1980 to 6.6% in 2014. - Northwestern Europe has the lowest rates of diabetes among women and men, with age-adjusted prevalence lower than 4% among women and at 5-6% among men in Switzerland, Austria, Denmark, Belgium and the Netherlands. - The greatest increases in diabetes prevalence were in Pacific island nations, followed by the Middle East and North Africa, in countries like Egypt, Jordan and Saudi Arabia. - Half of adults worldwide with diabetes in 2014 lived in five countries: China, India, USA, Brazil and Indonesia. - Age-adjusted prevalence of diabetes has more than doubled for men in India and China (3.7% to 9.1% in India; 3.5% to 9.9% in China); and increased by 50% among women in China (5.0% to 7.6%) and 80% among women in India (4.6% to 8.3%). - In the US, age-adjusted prevalence of diabetes in women increased by 50% (4.3% to 6.4%), and 80% in men (4.7% to 8.2%). - Pakistan, Mexico, Egypt and Indonesia are all now in the top 10 diabetic countries. 9 HEALTH & HAPPINESS 4 YOU
How trans fats harm human health A new report finds that 37% of foods in grocery stores may have trans fat Nearly half of American men and a third of women will develop heart disease during their lifetimes, according to the federal Centre for Disease Control and Prevention The US based Environmental Working Group used their Food Scores database to analyze more than 87,000 foods for trans fat-containing ingredients: most famously partially hydrogenated oil. The EWG’s investigation found that refined oils like soybean, canola, cottonseed and corn oil, fully hydrogenated oils and perhaps even some emulsifiers like monoglycerides and diglycerides contain trans fat in smaller amounts, the report says. Flavours and colours even use partially hydrogenated oils sometimes and are a “likely source” of trans fat, according to EWG. Scores of studies strongly implicate artificial trans fats with an increased risk of heart disease. The risk of heart disease appears to increase with the amount of trans fat consumed by an individual. Scientists have not determined the mechanism that causes trans fats to contribute to heart disease. The consensus is that they raise the levels of bad (LDL) cholesterol in the blood, reduce levels of good (HDL) cholesterol and increase blood triglycerides — unhealthy fats that thicken the blood, increase the chances of clotting and risk of heart attack and stroke .
200 ways to smuggle in trans fats into your food EWG’s research found that trans fats are being used by the food industry in undisclosed ways. Beyond partially hydrogenated oils, other types of refined oils, emulsifiers, flavours, colours and other common ingredients contain trans fats in amounts low enough to exploit the trans fat loophole. Partially hydrogenated oils have trans fats in significant amounts: Partially hydrogenated oils are made from refined oils, like soybean and cottonseed oils, by subjecting them to a hydrogenation process. Depending on the extent of hydrogenation, the resulting oils can contain up to 60 percent trans fat.
Refined oils contain trans fats in smaller amounts Refined oils such as soybean, canola, cottonseed and corn oil contain small amounts of trans fat. Researchers at Health Canada found that canola oil contained the most at 2.4 percent trans fat and extra virgin olive oil the least at 0.05 percent. Trans fats are generated when crude vegetable oil is refined to a bland, odourless, colourless oil. The processed food industry considers refining essential to “improve” the oils’ “sensory value" and to make the oils more versatile and interchangeable. The refining process impairs the oils’ nutritional value by removing or destroying beneficial plant components. A 2012 study by FDA scientists estimated that refined oil contributes an average 0.6 grams of trans fat a day.
Emulsifiers, flavours and colours may contain trans fats in trace amounts Fats and oils come primarily in the form of triglycerides. Splitting triglyceride molecules with a chemical reaction produces a mixture of monoglycerides and diglycerides, which are very helpful when you’re trying to mix oil and water. That is why they are common emulsifiers. They are often, but not always, made from hydrogenated fats. Emulsifiers produced from hydrogenated fats “contain measurable concentrations of trans unsaturated fatty acids,” according to a textbook for food scientists. Flavours often use partially hydrogenated oils as a carrier for the flavour and are another likely source of trans fats. Due to lax regulations, consumers may never know for sure which flavors or colours (both natural and artificial) contain trans fats. Trans fats may increase oxidative stress and inflammation in the body. They have been linked to insulin resistance as well, leading the World Health Organization to assert that trans fat may contribute to the development of type-2 diabetes. 10 HEALTH & HAPPINESS 4YOU
Exercise is the most underutilised antidepressant Can a few laps around the block actually solve your emotional problems? Probably not, but a regular exercise program might help. A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression. It also may play a supporting role in treating severe depression. Another study, published in the Archives of Internal Medicine in 1999, divided 156 men and women with depression into three groups. One group took part in an aerobic exercise program, another took the SSRI sertraline (Zoloft), and a third did both. At the 16-week mark, depression had eased in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same. This suggests that for those who need or wish to avoid drugs, exercise might be an acceptable substitute for antidepressants. Keep in mind, though, that the swiftest response occurred in the group taking antidepressants, and that it can be difficult to stay motivated to exercise when you’re depressed. A follow-up to that study found that exercise’s effects lasted longer than those of antidepressants. Researchers checked in with 133 of the original patients six months after the first study ended. They found that the people who exercised regularly after completing the study, regardless of which treatment they were on originally, were less likely to relapse into depression. A study published in 2005 found that walking fast for
about 35 minutes a day five times a week or 60 minutes a day three times a week had a significant influence on mild to moderate depression symptoms. Walking fast for only 15 minutes a day five times a week or doing stretching exercises three times a week did not help as much. (These exercise lengths were calculated for someone who weighs about 150 pounds. If you weigh more, longer exercise times apply, while the opposite is true if you weigh less than 150 pounds.) How does exercise relieve depression? For many years, experts have known that exercise enhances the action of endorphins, chemicals that circulate throughout the body. Endorphins improve natural immunity and reduce the perception of pain. They may also serve to improve mood. Another theory is that exercise stimulates the neurotransmitter norepinephrine, which may directly improve mood. Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease and cancer, and boosting self-esteem. How often or intensely you need to exercise to alleviate depression is not clear, but for general health, experts advise getting half an hour to an hour of moderate exercise, such as brisk walking, on all or most days of the week. Source: Understanding Depression - Report from Harvard Medical. To order your copy please goes to www.health.harvard.edu/UD.)
Two Minutes Two Times a Day. Help your kids brush their teeth for two minutes twice a day for healthier teeth, fewer cavities and better overall health.
Your mood and food "What you eat directly affects the structure and function of your brain and, ultimately, your mood", says Dr Eva Selhub of Harvard Medical School. Like an expensive car, your brain functions best when it gets only premium fuel. According to Dr Selhub, eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells. Unfortunately, just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. If substances from “low-premium” fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars, for example, are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression. It makes sense. If your brain is deprived of good-quality nutrition, or if free radicals or damaging inflammatory cells are circulating within the brain’s enclosed space, further contributing to brain tissue injury, consequences are to be expected. What’s interesting is that for many years, the medical field did not fully acknowledge the connection between mood and food. Today, fortunately, the burgeoning field of nutritional psychiatry is finding there are many consequences and correlations between not only what you eat, how you feel, and how you ultimately behave, but also the kinds of bacteria that live in your gut.
How the foods you eat affect how you feel Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide
your emotions. What’s more, the function of these neurons — and the production of neurotransmitters like serotonin — is highly influenced by the billions of “good” bacteria that make up your intestinal microbiome. These bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and “bad” bacteria; they limit inflammation; they improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain. Studies have shown that when people take probiotics (supplements containing the good bacteria), their anxiety levels, perception of stress, and mental outlook improve, compared with people who did not take probiotics. Other studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy. They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern
What does this mean for you? Dr Selhub recommends that you must start paying attention to how eating different foods makes you feel — not just in the moment, but the next day. Try eating a “clean” diet for two to three weeks — that means cutting out all processed foods and sugar. See how you feel. Then slowly introduce foods back into your diet, one by one, and see how you feel. "When my patients “go clean,” they cannot believe how much better they feel both physically and emotionally, and how much worse they then feel when they reintroduce the foods that are known to enhance inflammation. “Give it a try", suggests Dr Selhub.
How to reduce the risk of heart disease and stroke Controlling just three risk factors - blood pressure, serum cholesterol, and blood glucose - may reduce the risk of heart disease and stroke among overweight people. Controlling blood pressure, serum cholesterol, and blood glucose may substantially reduce the risk of heart disease and stroke associated with being overweight or obese, according to a study from a worldwide research consortium led by a team from Harvard School of Public Health (HSPH), Imperial College London, and the University of Sydney. Among the three factors, high blood pressure was found to pose the biggest risk for heart disease, and an even bigger risk for stroke, among overweight or obese participants. "Our results show that the harmful effects of overweight and obesity on heart disease and stroke partly occur by increasing blood pressure, serum cholesterol and blood glucose. Therefore, if we control these risk factors, for example through better diagnosis and treatment of hypertension, we can prevent some of the harmful effects of overweight and obesity," said senior author Goodarz Danaei, HSPH assistant professor of global health. The study appears online November 22, 2013 in The Lancet. Worldwide, obesity has nearly doubled since 1980, according to a previous study by the research team, and more than 1.4 billion adults aged 20 and older are overweight or obese. Health consequences of overweight and obesity include heart disease and stroke -- the leading causes of death worldwide -- diabetes, and several types of cancer. The researchers had also previously estimated that 3.4 million annual deaths are due to overweight and obesity. While previous research had indicated that blood pressure, cholesterol, and blood sugar all increase the risk of heart attack and stroke in people who are overweight or obese, this new study -- a pooled analysis of 97 prospective studies from around the world that enrolled 1.8 million participants -- provides a comprehensive and definitive look by considering blood pressure, cholesterol, and glucose separately and together and in
different parts of the world. The researchers found that high blood pressure, serum cholesterol, and blood glucose explain up to half of the increased risk of heart disease and three quarters of the increased risk of stroke among overweight or obese participants. High blood pressure poses the biggest risk of the three metabolic factors examined. It accounted for 31% of the increased risk of heart disease and 65% of the increased risk of stroke among overweight or obese individuals. Majid Ezzati, a co-author and professor of global environmental health in Imperial College London, said: "Controlling hypertension, cholesterol, and diabetes will be an essential but partial and temporary response to the obesity epidemic. As we use these effective tools, we need to find creative approaches that can curb and reverse the global obesity epidemic."
Psychological tiredness is far more common than tiredness that's caused by a physical problem. One key reason is anxiety, which can cause insomnia and, in turn, lead to persistent fatigue. A survey by the Mental Health Foundation found that nearly a third of the population is severely sleep-deprived, often because of job and money worries. The Foundation’s report, Sleep Matters, suggests a link between insomnia and low energy levels. The worries and strains of daily life can be exhausting – even positive events, such as moving house or getting married. Emotional shock, such as bad news, bereavement or the break-up of a relationship, can make you feel drained. Mental health problems such as depression or anxiety can make you feel more tired. They can also prevent you from getting a proper night's sleep. Source: NHS Choices
Five ways to reduce snoring A quarter of Britons snore, and two in three do it so loudly that it keeps their partner awake. Famous snorers, past and present, include Queen Victoria, Winston Churchill, Elizabeth Taylor and Tom Cruise. It may not be a laughing matter, it's a real problem that can affect our wellbeing and put strain on relationships. It can force couples to sleep apart and ruin sex lives. Sleep expert Chris Idzikowski of the Edinburgh Sleep Centre says that snoring is increasing. He blames the trend on alcohol abuse and unhealthy diets.“Apart from lack of sleep and tiredness, snoring can cause intimacy problems and puts an unnecessary strain on relationships,” he says.
Who's affected by snoring The noise of snoring is caused by an obstruction of the airway, which results in air turbulence and vibrations when breathing. Men are twice as likely to snore as women. Middle-aged men are most affected. Women tend to snore more during and after the menopause, but they're also more likely to snore during pregnancy. This is caused by the hormonal and physical changes that occur during these times. There’s evidence to suggest that snoring is inherited, with risk factors such as jaw structure, tongue size and airway obstruction passed down from generation to generation. Lifestyle factors such as drinking alcohol before bed and being overweight can also contribute to snoring. Obstructive sleep apnoea, where a person stops breathing during sleep, often affects chronic snorers. Prolonged periods of sleep apnoea can result in higher blood pressure and may cause enlargement of the heart. This increases the risk of heart attack and stroke.
5 ways to stop snoring There's no miracle cure for snoring, but lifestyle changes, over-the-counter remedies and medical treatments may help. As snoring is often related to lifestyle, there are some simple changes you can make to minimise it.
Snoring self-help tips: •
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Maintain a healthy weight and diet. Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely. Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.
•
•
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Avoid alcohol before going to bed. Alcohol causes the muscles to relax more than usual during a normal night's sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring. Quit or cut down on smoking. Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it's difficult to breathe through your nose because the airflow is decreased. Keep your nasal passages clear, so that you breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray. Ask your pharmacist for advice, or see your GP, if you're affected by an allergy or any other condition that affects your nose or breathing, such as sinusitis.
Commercial stop-snoring devices There are a range of stop-snoring treatments and devices on sale. These include nasal strips, which open the nostrils wider, throat sprays and devices known as mandibular advancement devices (MAD), which reposition the jaw to ease airflow. Your pharmacist can tell you what's available.
Medical help for snoring For some cases of snoring, surgery to fix structural problems in the airways, such as enlarged adenoids, can help. If your snoring is caused by looseness in your soft palate, the soft upper part at the back of the mouth, a technique called radiofrequency ablation, which uses heat energy to tighten the palate, may help. 15 HEALTH & HAPPINESS 4 YOU
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The state of British children's teeth pudding or as part of a meal. The Local Government Association has published a report that states that around 100 children and teenagers a day are being admitted to hospital for surgery to remove rotten teeth. The report points the blame at the amount of sugar children consume in food and drink. The report says that ÂŁ35 million was spent in 2014-15 on removing children's rotten teeth, a 66 per cent increase since 2010-11. Professor Liz Kay, Foundation Dean of the Peninsula Dental School at Plymouth provides the basic advice on looking after children's teeth.
Food and drink - Try to limit the amount of sugary and acidic foods and drinks kids consume. Sugary drinks and snacks between meals will harm teeth and frequent snacking may make your children less hungry when it's meal time. - Between meals try tooth friendly snacks like cheese, fruit and vegetable sticks (e.g carrot, cucumber), breadsticks, marmite or butter on toast, rice cakes, or a bowl of non-sugary cereal with milk (don't add sugar or honey!). - Limit dried fruit between meals as it is high in sugar and can stick to children's teeth. - Never allow sugary foods or drinks just before bed, and only drink water at night. - Keep sweets, cakes, fizzy drinks and other "treats" for
Brushing your teeth To keep children's teeth happy and healthy follow this brushing code: - Help children to brush their teeth for two minutes twice a day. Always last thing at night and then at one other time during the day (lots of people choose first thing in the morning - this should be before breakfast). - Use fluoride toothpaste. Fluoride is the superhero ingredient in toothpaste. You only need to use a small amount of toothpaste, about the size of a pea. - Use a toothbrush with a small head. This will help you to clean the back teeth and in all the tiny spaces. - Spit, don't rinse! Don't wash all the superhero fluoride off the teeth! - Brush teeth in a special order so you don't miss any: and make sure you get all five surfaces of each tooth (biting/chewing surface, front, back, inside and outside). - Brush the gums where they meet the teeth gently using the same circular or tiny side to side movement. - Replace a child's toothbrush regularly. A three-month old toothbrush is 30 per cent less effective at removing plaque than a new one. Mrs Ravneet Sawhney is the Director/Proprietor of Little Cherubs Day Nursery
Spreading positivity, optimism and wellbeing in India
During my recent visit to India, I was invited by the Vice Chancellor of the Central University of Jammu, Prof Ashok Aima, to take part in their Eminent Lecture Series. I spoke to a very attentive group of university graduates on positivity, optimism and success. The feedback was extremely positive.
Speaking on positivity and wellbeing at a meeting of Rotary Club in Pune was a very interesting opportunity. Present on this occasion were some of the leading figures of Pune's corporate world. Many of them found the presentation quite inspirational. The visit was hosted by Mr Ashwini Malhotra, Managing Director of Weikfield Food Pvt Ltd (right in the picture)
This was one of the most nostalgic moments of my life, speaking in a college where I began my education as nine year old - DAV College Bulandshahr. My lecture was hosted by Shri Radhe Lal Jalan, the chairman of the management committee of the college. Besides students and faculty members many old friends turned up during the event. Vijay Rana's India diary 18 HEALTH & HAPPINESS 4 YOU