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Tag Archives: snoring

Which Sleep Position Is The Healthiest?

The various sleep positionsBy Mindy Berry Walker

Swear you don’t move at all at night? Think again. While you generally spend the most time in the position you fall asleep in, even those who barely have to make their beds in the morning move two to four times an hour, which may add up to 20 or more tosses and turns a night, says Eric Olson, MD, co-director of the Mayo Clinic Center for Sleep Medicine in Rochester, Minnesota. “That’s completely normal, and you’ll still go into deep REM sleep, the restorative kind,” he says.

Your preferred p.m. pose could be giving you back and neck pain, tummy troubles, even premature wrinkles. Discover the best positions for your body—plus the one you may want to avoid.

The best: Back position
Good for:
Preventing neck and back pain, reducing acid reflux, minimizing wrinkles, maintaining perky breasts
Bad for:
Snoring
The scoop:
Sleeping on your back makes it easy for your head, neck, and spine to maintain a neutral position. You’re not forcing any extra curves into your back, says Steven Diamant, a chiropractor in New York City. It’s also ideal for fighting acid reflux, Dr. Olson says: “If the head is elevated, your stomach will be below your esophagus so acid or food can’t come back up.”

Back-sleeping also helps prevent wrinkles, because nothing is pushing against your face, notes Dee Anna Glaser, MD, a professor of dermatology at Saint Louis University. And the weight of your breasts is fully supported, reducing sagginess.

Consider this:”Snoring is usually most frequent and severe when sleeping on the back,” Dr. Olson says.

Perfect pillow:One puffy one. The goal is to keep your head and neck supported without propping your head up too much.

The Second Best Sleep Position - The Side Position

Next best: Side position
Good for:
Preventing neck and back pain, reducing acid reflux, snoring less, sleeping during pregnancy
Bad for:
Your skin and your breasts
The scoop:
Side-sleeping is great for overall health—it reduces snoring and keeps your spine elongated. If you suffer from acid reflux, this is the next best thing to sleeping on your back. The downside: “Sleeping on your side can cause you to get wrinkles,” Dr. Glaser says. Blame all that smushing of one side of your face into the pillow.

This pose also contributes to breast sag, since your girls are dangling downward, stretching the ligaments, says Health’s Medical Editor Roshini Rajapaksa, MD.

Consider this:If you’re pregnant, sleep on your left side. It’s ideal for blood flow.

Perfect pillow:A thick one. “You need to fill the space above your shoulder so your head and neck are supported in a neutral position,” says Ken Shannon, a physical therapist at Brigham and Women’s Hospital in Boston.

The Not So Good Sleeping Position - Fetal Position

Not ideal: Fetal position

Good for: Snoring less, sleeping during pregnancy
Bad for: Preventing neck and back pain, minimizing wrinkles, maintaining perky breasts
The scoop: When you snooze with your knees pulled up high and chin tucked into your chest, you may feel it in the morning, especially if you have an arthritic back or joints, Dr. Olson says.

“This curved position also restricts diaphragmatic breathing,” adds Dody Chang, a licensed acupuncturist with the Center for Integrative Medicine at Greenwich Hospital in Connecticut. And if you make this your nightly pose, you may bring on premature facial wrinkles and breast sag.

Consider this: Just straighten out a bit—try not to tuck your body into an extreme curl.

Perfect pillow:
One plump pillow—the same as side position, to give your head and neck support.

The Worst Sleeping Position - Sleeping On Your Stomach
The worst: Stomach position
Good for:
Easing snoring
Bad for: Avoiding neck and back pain, minimizing wrinkles, maintaining perky breasts
The scoop: “Stomach-sleeping makes it difficult to maintain a neutral position with your spine,” Shannon explains. It puts pressure on joints and muscles, which can irritate nerves and lead to pain, numbness, and tingling. “Think about the soreness you’d feel if you kept your neck turned to one side for 15 minutes during the day,” Dr. Diamant explains.

In this position you have your head to one side for hours at a time. You won’t necessarily feel it the next day, but you may soon start to ache.

Consider this: Do you snore? “Stomach-sleeping may even be good for you,” Dr. Olson says. Facedown keeps your upper airways more open. So if you snore and aren’t suffering from neck or back pain, it’s fine to try sleeping on your belly.

Perfect pillow: Just one (and make it a thin one) or none at all.

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www.healingpowerhour.com

The Health Benefits of Good Sex – It Does The Body Good

The Healing and Health Benefits of Sex

By Dr Yvonne K. Fulbright

Sex – it does the body good.

Yet most of us are quicker to hit the gym before hitting the sheets when it comes to taking care of ourselves. Believe it or not, huffing and puffing your way through a hot, sweat-inducing sex session may be far more beneficial to your overall health than the time you spend on the treadmill.

As research confirms time and time again, good sex in a healthy, stable, monogamous relationship can only better our physical, mental, emotional and spiritual well being. Sex, in this context, offers us tons of benefits, most of which aren’t touted nearly enough.

Here are just a few benefits:

Weight loss and weight control. Forget torturing yourself with theThe Healing Benefits Of Sex latest fad diet or hours on the elliptical machine when you can burn about 200 calories in 30 minutes of sex! Lovemaking lends itself to improved strength, flexibility, muscle tone, and cardiovascular conditioning. Plus, there’s something super sexy about getting to sleep with your very own “personal trainer.”

Pain management. Forgo popping a pain killer and opt for something a bit more “au naturel.” Sex has been shown to offer migraine and menstrual cramp relief, as well as alleviate chronic back pain thanks to the endorphins and corticosteroids released during sexual arousal and orgasm.

Stress relief. Sex, even if only with ourselves, impacts the way we respond to stress, increasing levels of oxytocin and stimulating feelings of warmth and relaxation. What better way to unwind from a tough day than sharing its most climactic moment with your special someone?

Immune booster. Stop spending late nights at the office. Sex wards off colds and the flu. And sexually active people take fewer sick days, giving the phrase “working late” an entirely new meaning. Bosses, take note.

Better heart health. A little bit of heart and soul in the sack should be part of every doctor’s orders when it comes to cardiovascular care. Sex may help lower cholesterol and the risk of heart attack.

Sex Heals the body. The List of Health Benefits of SexIncreased self-esteem and intimacy. When sex is consistent and involves mutual pleasure, it can increase bonding since the surge in oxytocin at orgasm stimulates feelings of affection, intimacy, and closeness. When spiritual in nature, sex can lead to an even better quality of life and stronger relationship. Is it any wonder that good sexual energy in a positive relationship can make you feel better about yourself, your partner, and life in general?

Sleep enhancement. There’s no need to count sheep when sex, including masturbation, helps insomnia. Plus, making love sure beats tossing and turning your way to zzzz’s.

A better, younger looking you. Sex keeps you looking and feeling younger and, according to some research, may lead to shiny hair, a glowing complexion and bright eyes. This is because it increases the youth-promoting hormone DHEA (dehydroepiandrostone). And feeling more attractive charges your sex life even more.

Mood lifter. Sex releases pleasure-inducing endorphins during arousal and climax that can relieve depression and anxiety, and increase vibrancy.

Longevity. There is a significant relationship between frequency of orgasm and risk of death, especially with men. Men who orgasm two times a week have a 50 percent lower chance of mortality than those who climax one time per month. The bonus: Living longer also gives you and your honey the opportunity for even more lovin’!

Decreased risk of breast cancer. One study of women who had never given birth found that an increased frequency of sexual intercourse was correlated with a decrease in the incidence of breast cancer.

Reproductive health benefits. According to at least one study, sexHealth Sex Benefits of Happiness appears to decrease a man’s risk of prostate cancer, and the prevention of endometriosis in women. It also promotes fertility in women by regulating menstrual patterns.

In a nutshell, the health benefits of sex in a good, solid relationship are practically endless. Yet, in planning our New Year’s resolutions, how many of us are declaring, “I think I’ll have more sex with my lover” in fulfilling any 2008 health and self-improvement goals?

While exercise on a regular basis is important to your health, sex can do so much more for you and your relationship. So before signing any dotted line for a new gym membership, consider how time allotted to an athletic club could be far more effective in your bedroom.

You can get a lot more bang for your buck in the bedroom, double your “membership” benefits, and, with sex breeding the desire for more sex, thanks to a boost in testosterone, it’s a workout plan you’re likelier to stick to.

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www.healingpowerhour.com