Recommendations and Treatments for Snoring

There are various treatments for snoring, and these overlap with the treatments for OSAHS. Currently, there is no medication that consistently prevents or treats snoring in all snorers. Most of the nonsurgical therapies include modification or elimination of risk factors related to snoring and OSAHS.

• Obesity has been consistently shown to be related to snoring and obstructive apnea.10 Therefore, a recommendation for weight loss is a common modality in the treatment of snoring and sleep apnea. The extent of weight loss that will reduce one's snoring is as yet unknown, but losing as little as 3 kg has been previously noted to be beneficial in reducing sleep apnea and its most common symptomp's snoring.
  
• Avoidance of alcohol, especially immediately before bedtime, may be necessary to treat snoring. Snorers are recommended to avoid drinking alcohol 3 to 5 hours before going to bed.
  
• Various medications may be helpful, including nasal lubricants, nasal decongestants, and anti-inflammatory drugs such as inhaled steroids, if nasal obstruction or congestion is present. This is especially common with allergic rhinitis and acute episodes of snoring.
  
• Smoking has been linked to SDB. Smoking cessation is recommended for the treatment of snoring and OSAHS.
  
• Sleeping in a lateral decubitus or side-lying position is recommended by most sleep experts. Although the result of such recommendations is unknown, techniques such as the sewing of tennis balls to the back of sleepwear or using a wedge-pillow to promote side-lying sleep can be instituted to prevent snoring related to a supine sleep position. (These therapies are not recommended for the treatment of obstructive sleep apnea or hypopnea with hypoxemia.)
  
• Nasal dilators are devices that are used to improve asymptomatic snoring and consist of external and internal devices placed on or in the nares. The external device is an adhesive strip that adheres to the nares and expands the nasal passage. An internal device is inserted into both nares and it splints the nasal passage open with its elastic action.
  
• Oral appliances are also used to improve asymptomatic snoring. Oral appliances are divided into two categories: Tongue-retaining and mandibular-advancement devices. Oral appliances enlarge the oral airway by preventing the tongue from collapsing into the airway during sleep. Two types of oral appliances exist: Adjustable appliances, which allow the appliance to be titrated or advanced, and nonadjustable appliances, which are fixed.
  
• Nasal continuous positive airway pressure (CPAP) prevents snoring, but patients with primary snoring show poor adherence to this therapy.
  

Surgical treatment for snoring includes nasal or pharyngeal surgery including laser and other experimental procedures.

• Nasal and pharyngeal surgeries are commonly used to treat snoring when nonsurgical therapies fail. The reason why surgery is not recommended as a first-line treatment is related to the availability of nonsurgical measures and the uncertainty of the success of surgical procedures.
  
• Uvulopalatopharyngoplasty (UPPP) and laser-assisted uvulopalatoplasty (LAUP) procedures involve full or partial uvulectomy with reconstructive surgery of the pharynx and/or palate. The best candidates for these types of surgeries are patients with primary snoring who are not obese and have abnormal anatomy including enlarged tonsils, adenoids, and small pharyngeal inlet. Interventions such as UPPP are not generally recommended as first-line therapy for sleep apnea.
  

What can you do to quit smoking?

• First, pick a date to quit. Quitting all at once is much more likely to succeed than trying to cut down gradually.
  
• Tell your family and friends about your plans to quit, and ask for their support. Then, before stopping, throw away all your cigarettes, don't keep any where you live.
  
• Before you stop smoking, think about the situations which make you want a cigarette. If you always smoke after a meal, plan what you'll do instead. If you smoke during certain tasks at work, figure out what can replace the cigarette.
  
• Some people like to hold something in their hand in certain situations; substituting a pencil or pen can work for them.
  
• Many feel comforted by having something in their mouth, sugar-free gum or candy, or carrot or celery sticks are good choices.
  
• Some people use cigarettes to relax when they are stressed. Substituting walking, reading, or meditating can be a good alternative.
  
• Many people need help to quit smoking. Help can come in several forms. Tell your doctor, who will advise about nicotine replacement therapy. Some general practices run smoking cessation clinics with specifically trained nursing staff. Being in a support programme makes it likelier you'll succeed.
  

Tips on Reducing the Amount of Fat in Diet

• Use spreads on bread sparingly; try replacing with jam, marmite, or pickles.
  
• Use semi-skimmed or skimmed milk.
  
• Eat low-fat dairy produce, diet yoghurts, half-fat or cottage cheeses, replace cream with yoghurt or custard.
• Grill rather than fry and use small amounts of olive oil in cooking only when essential.
  
• Avoid processed meats such as mince and sausages which are very high in fat; try replacing with soya products or mixing meat and soya together.
  
• Remove fat and skin from meat before cooking.
  

How can I lose weight?

• Losing and maintaining weight loss is concerned with a gradual and permanent change in eating habits. This is helped by also increasing the amount of exercise you take.
  
• Fad and very low calorie diets are unlikely to be a long-term solution. Aim to lose weight slowly and make small easy changes to your diet first and then build on your success by attempting further changes.
  
• Do not underestimate the importance of small maintained changes such as reducing the amount of fat in your diet and be realistic about what you can change in any period of time, particularly if other life changes are occurring simultaneously.
  
• Eat regular meals, think before having seconds and try to avoid eating in between meals.
  

What is a healthy diet?

• A variety of foods should be eaten and lower fat options and healthy cooking methods, such as grilling instead of frying, should be used.
  
• Complex carbohydrates such as bread, rice, pasta, and potatoes. Try to eat wholemeal pasta, bread, and rice weekly.
  
• At least 5 portions of fruits and vegetables a day. This includes fresh, frozen, dried, and tinned varieties (fruit juice counts as one portion).
  
• Servings of low-fat dairy products a day. Use butter, margarine, and oils sparingly.
  
• Women, especially teenagers, should eat plenty of calcium-containing foods, such as dairy produce, green vegetables, and fortified breads and cereal. Calcium builds strong bones and reduces the risk of osteoporosis.
  
• Meat, fish, or other protein-rich foods such as beans and lentils, keeping to moderate amounts daily. Try to eat one portion of oily fish such as salmon once a week.
  
• Women need more iron than men, found again in fortified cereals and bread and red meat, due to the loss through menstruation and pregnancy.
  

Strategy and the Fat Smoker; Doing What's Obvious But Not Easy

Strategy and the Fat Smoker; Doing What's Obvious But Not Easy by David H Maister offers the reader the motivation, tools and wisdom to achieve more than we might ever have thought possible. This is essential reading for anyone determined to succeed.
We often (or even usually) know what we should be doing in both personal and professional life. We also know why we should be doing it and (often) how to do it. Figuring all that out is not too difficult. What is very hard is actually doing what you know to be good for you in the long-run, in spite of short-run temptations. The same is true for organizations. What is noteworthy is how similar (if not identical) most firms' strategies really are: provide outstanding client service, act like team players, provide a good place to work, invest in your future. No sensible firm (or person) would enunciate a strategy that advocated anything else. However, just because something is obvious does not make it easy. Real strategy lies not in figuring out what to do, but in devising ways to ensure that, compared to others, we actually do more of what everybody knows they should do.
This simple insight, if accepted, has profound implications for:

• 1. how organizations should think about strategy
  
• 2. how they should think about clients, marketing and selling and
  
• 3. how they should think about management.
  

In 18 chapters, Maister explores the fat smoker syndrome and how individuals, managers and organizations can overcome the temptations of the short-term and actually do what they already know is good for them.

About the Author
David Maister is widely acknowledged as one of the world's leading authorities on the management of professional service firms. For 25 years he has acted as a consultant to the most prominent professional firms around the world, on a wide variety of strategic and managerial issues. Prior to launching his consulting practice in 1985, he served on the faculty of the Harvard Business School. He is the author of the bestselling books Managing the Professional Service Firm (1993), True Professionalism (1997), The Trusted Advisor (2000), Practice What You Preach (2001) and First Among Equals (2002.)

Book Details

• Hardcover: 288 pages
  
• Publisher: The Spangle Press; 1st American Hardcover Ed edition (January 2, 2008)
  
• Language: English
  
• ISBN-10: 0979845718
  
• ISBN-13: 9780979845710
• Dimensions: 9 x 6.1 x 1.2 inches
  
• List Price: $29.99
  
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Kiss Your Fat Goodbye: The Ultimate Guide to Losing Weight and Building a Healthy Body for Life

Kiss Your Fat Goodbye: The Ultimate Guide to Losing Weight and Building a Healthy Body for Life by Gary Phd Null explores the science behind weight gain and provides an easy-to-follow weight-loss regimen based on all-natural nutrition, exercise, and holistic therapies. Complete with a thirty-one-day eating plan packed with delicious, low-fat recipes that can be tailored to your individual needs, Kiss Your Fat Goodbye shows you how to jump-start your metabolism and develop healthier, lifelong eating habits. You will learn how to:

• Listen to your body and determine your unique dietary needs.
  
• Use detoxification as the key to weight-loss success—safely and effectively.
  
• Reduce with juice and blend a variety of slimming, health-enhancing beverages.
  
• Use the 125 recipes in the eating plan to prepare appetizing, slenderizing dishes—from breakfast to dessert.
  
• Choose vitamins and supplements that will boost your weight-loss efforts.
  
• Develop a personalized exercise regimen—and stick with it.
  
• Use stress management and self-actualization techniques to set personal goals, improve your body image, and stay positive and energized.
  

Best of all, with Kiss Your Fat Goodbye the inches and pounds you lose are secondary to what you gain: a lifetime of confidence, happiness, good eating, and good health.

About the Author
Gary Null, Ph.D., is the author of over fifty books, including the bestselling Gary Null’s Ultimate Anti-Aging Program, Power Aging, Get Healthy Now!, and The Complete Encyclopedia of Natural Healing. A highly sought-after lecturer and educator, and the manufacturer of his own line of vitamins and supplements, Null is the host of America’s longest-running nationally syndicated daily health program, “Natural Living with Gary Null.” He appears regularly on PBS and has been featured in numerous publications, including Time, Fitness, and Natural Health. He lives in New York City. You can visit Gary Null at his website: www.garynull.com.

Book Details

• Paperback: 720 pages
  
• Publisher: Broadway; 1 edition (February 28, 2006)
  
• Language: English
  
• ISBN-10: 0767925173
  
• ISBN-13: 9780767925174
  
• Dimensions: 9 x 6.1 x 1.6 inches
  
• List Price: $19.95
  
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