Struggle with Sleep Apnea: Three Exercises to Try

Sleep disorders are common in the modern age, and many struggle with sleep apnea, a condition where breathing stops and starts repeatedly as people sleep. People with sleep apnea are commonly recognized by a loud snoring and daytime fatigue. Luckily, there are a few exercises people can try to ease the symptoms of sleep apnea:

Throat exercises

One great exercise for sleep apnea victims is to chew gum (or practice chewing gum) for a few minutes. While performing this exercise, people should pay keen attention to make sure they are doing the exercise correctly:

  • Make sure molars touch. The molars should touch slightly and move apart a little on both sides.
  • Keep mouth closed. Lips should be touching throughout the whole exercise.
  • Make humming sounds. The throat opens better when making humming sounds while chewing.

Although an easy exercise, it can make the jaw a little sore. Slowly adding time to the fake chewing can make the transition less exhausting. People can also ease their mild to moderate sleep apnea by learning how to play the didgeridoo or practicing singing.

Tongue exercises

Most of the time when people with sleep apnea snore, the tongue collapses and blocks the airway. One way to remedy this is by sticking out the tongue and holding it place for a few moments. They should do this repeatedly shortly before bedtime.

People should also try to slide the tongue from the back of the teeth to the back of the mouth and hold it in place about ten times before bed. This will help strengthen the tongue and prevent its collapse while reducing the symptoms of sleep apnea.

Yoga exercises

The breathing techniques associated with yoga are great ways to reduce stress and, in turn, improve sleep quality. A subgenre of yoga, Yoga Nidra, promotes sleep.

These breathing exercises help to increase lung capacity (which increases oxygen capacity) while helping the body to relax. Sleep apnea victims should perform these exercises in the evening before sleep.

Conclusion

Sleep apnea is a difficult sleep disorder to overcome. However, there are many exercises to make sleeping through the night more comfortable. Those who suffer from sleep apnea could also benefit from making some lifestyle changes. They should aim to exercise regularly, quit smoking, avoid drinking alcohol, and (possibly) lose weight. They should also stay on a regular sleep schedule and avoid ingesting caffeine around bedtime.

Immigration Medical Exams

Immigration medical examinations conducted inside the United States must be performed by a certified civil surgeon who has been designated by United States Citizenship and Immigration Services (USCIS). In order to apply for a U.S. green card, you must undergo a medical examination. The purpose of the examination is to ensure that you are not inadmissible to the U.S. on public health grounds.immigration-flag-rv-420x199

However, you cannot simply undergo a medical examination with your regular doctor. Instead, a civil surgeon who has been specially designated by the relevant immigration authorities must perform the required medical examination. The civil surgeons who are qualified to perform green card medical examinations receive special, ongoing training about immigration issues.

How to find a civil surgeon or an authorized physician  

If you are applying for your green card from within the United States, otherwise known as “adjusting status,” you can use the list of qualified civil surgeons from U.S. Citizenship and Immigration Services (USCIS). The easiest way is probably by checking the “USCIS Civil Surgeons Locator” page of the USCIS website.

If you’re adjusting status, you can alternately call the USCIS National Customer Service Center at 800-375-5283 or make an INFOPASS appointment to pick up the list at your local USCIS office.

What the doctor will examine?

During your examination, the doctor will speak with you, review your medical and vaccination history, and perform a physical examination, as well as necessary immunizations and blood work.

Current screenings include tuberculosis, syphilis, gonorrhea, other communicable diseases, drug abuse, addiction, physical or mental disorders and other medical conditions.

Required vaccinations are aged based and may include:

  • Hepatitis A and B
  • Influenza
  • Haemophilus Influenzae type B
  • Measles, mumps,rubella
  • Meningococcal
  • Pneumococcal
  • Polio
  • Tetanus-diphtheria-pertussis
  • Varicella

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Creative Treatments for Anxiety Patients

To be clear, every now and then everyone experiences anxiety and stress; that is normal. Examples of anxiety are worries or fears we have about facing an examination or an interview with a potential employer. These emotions are normal; however, when anxiety interferes with your sleep or work, then it becomes a problem. To state anxiety more clearly, anxiety happens when a reaction of ours is out of proportion with what might be normally expected in a situation.

Besides accepted and well-used ways to treat anxiety, there are other more creative ways that can help such as with Yoga or acupuncture. Yoga works for some because it combines breathing techniques, meditation and stretching; all of which can help you relax and lessen your feelings of anxiety. Acupuncture has long been used to help with depression and other health concerns. Acupuncture also treats anxiety. Many think that acupuncture works by stimulating natural painkilling chemicals in the brain. In addition, it is also helpful in reducing or eliminating anxiety.

There are also nutritional supplements that lessen anxiety such as B-12, Chamomile in tea and the Passionflower supplement. Most importantly, creative arts therapies are an effective way to treat anxiety. Creative arts therapies can be given individually or in a group therapy setting. For example, music therapy for children lets children use musical play to express and regulate emotions, listen to relaxation music to lessen their stress and allow them to communicate their feelings to others.

Another creative way to treat anxiety is with dance/movement therapy. With dance/movement therapy, those suffering from anxiety can develop a deeper awareness of themselves, their emotions and how to manage their body and mind responses to situations that are anxiety provoking. For example, a dance movement therapy session will sometimes bring in role-play often throughout the activities.

Then, there is art therapy. Art therapy works for some because it provides opportunities in self-expression, improved self-regulation and development of coping strategies. Most importantly, art therapy enhances deeper communication into anxiety producing situations by encouraging creativity and then verbally describing how it feels to the therapist.

Other ways to lower anxiety are to exercise, avoid smoking and alcohol, eat a balanced diet, drink more water, get plenty of sleep and massage your muscles.

To conclude, everyone experiences anxiety now and then; however, when it becomes chronic, seek out ways to calm the anxiety, such as those listed above and find relief from anxiety!

References: https://www.cnnh.org/addressing-anxiety-in-creative-arts-therapies/

Beyond the Pill: How Integrative Medicine Provides Holistic Care

Doctors Looking to Treating the Whole Person
Going to the doctor can be no fun. So much so that many people avoid it like the plaque. What if there was a doctor that did more than just looked at the problem and tried to fix it but got to know their patients as a person instead. They looked at the whole person, the whole being instead of individual parts. This is called being holistic and is the idea behind integrative medicine.
According to Katherine Kam, the goal of integrative medicine is to “treat the mind, body, and spirit, all at the same time.” Some of the ways integrative medicine goes beyond pills is by teaching their patients about different treatments. These treatments could include yoga, herbal medicines, messages, and tai chi. Naturally, the doctor will not be able to do all of this for the patient. Therefore, the therapists to work together with the doctors, all focusing on helping the patient get better in every aspect. In order to achieve this, each member of the team must be respected and valued.
It is important to note that the number one advocate in the group will be the patient themselves. They must be sure to eat healthy, workout, and get enough sleep. Western society can make this difficult; however, working with the proper team can leave a patient, and their physician, feeling better than they did to begin with and with little to no help from the expensive pharmaceutical system. This has benefits and drawbacks. One of the drawbacks is the potential for the holistic remedies will take longer than traditional medicine. This means forgoing our desire for instant gratification. At the same time, Dr. Sheldon T. Ceaser reminds Melody K. Hoffman that, “They (the patient) are not going to be able to buy a twenty or thirty dollar product and expect it to turn around major chronic illnesses” (p. 15). Another drawback is the cost of eating healthier; however, growing produce can help offset the cost. The benefits may outweigh the drawbacks as a patient feels better in every aspect of their health.
Integrative medicine is changing the face of the medical community. Hospitals in the United States offering complimentary therapies have more than doubled while twenty-four percent of hospitals plan to add these therapies in the future (webmd). The number one advocate for our health is the patient, as they search for the type of doctor such as Dr. Ceaser, that will treat the whole person and not just the problem.

Resources:
Hoffman, M.K. (2009, August 10). Healing Held in Holistic Health. Jet, Vol. 116 (4), pp. 14-15.
Kam, K. (2009, April 16). What is Integrative Medicine? Retrieved from: http://www.webmd.com/a-to-z-guides/features/alternative-medicine-integrative-medicine#1