Home Remedies for Snoring

  • LOSING WEIGHT as overweight people are more likely to snore
  • SLEEPING ON ONE SIDE as people are more likely to snore if they sleep on their back
  • AVOIDING SMOKING AND ALCOHOL as these irritate the throat airway and cause the throat muscles to vibrate
  • AVOIDING SLEEPING PILLS as these lead to a very deep sleep, thus relaxing throat muscles and causing snoring
  • ELEVATING THE HEAD as this can help to open the airway
  • TREATING ALLERGIES as allergies can cause blocked airways
  • USING NASAL SPRAYS OR STRIPS as these can stop inflammation of the nose and airways
  • CHANGING SLEEP POSITION as this can help stop neck muscles from becoming crimped
  • KEEPING BEDROOM AIR MOIST as dry air can irritate the nose and throat
  • EXERCISING MORE even if it doesn’t lead to weight loss, because toning the throat muscles can lead to less snoring
  • REPEATING EACH VOWEL OUT LOUD FOR THREE MINUTES A FEW TIMES EACH DAY to strengthen the upper respiratory tract
  • SINGING MORE as this can increase muscle control in the throat

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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What is Vitamin A?

What is Vitamin A?

“Vitamin A is an essential vitamin needed for growth and development, cell recognition, vision, immune function, and reproduction.”

Benefits of Vitamin A:

  • lowers risk of cancer
  • helps treatment of type-2 diabetes
  • promotes healthy skin and hair
  • rich in antioxidants

Problems Linked to Deficiency of Vitamin A:

  • night blindness
  • increased risk of infections
  • fertility issues
  • delayed infant growth

Sources of Vitamin A:

  • organ meats (e.g liver)
  • fatty fish (e.g salmon)
  • fish oil
  • butter
  • milk
  • cheese
  • egg
  • pumpkin
  • carrots
  • sweet potatoes
  • papaya
  • mango
  • broccoli
  • spinach
  • zucchini
  • pepper

Recommended Intake of Vitamin A

  • “From 1 to 3 years, the requirement is 300 mcg per day
  • From 4 to 8 years, it is 400 mcg per day
  • From 9 to 13 years, it is 600 mcg per day
  • From 14 years, the requirement for males is 900 mcg per day, and for females, 700 mcg per day
  • For women aged 19 to 50 years, the requirement is 770 mcg per day during pregnancy and 1,300 mcg per day while breastfeeding”

Consequences of Overconsumption of Vitamin A

  • cracking or itchy skin
  • double vision
  • brittle nails
  • hair loss
  • weak bones
  • vomiting
  • headaches
  • decreased appetite
  • gum disease
  • fatigue
  • liver disease

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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What is Vitamin D?

What is Vitamin D?

Vitamin D is a pro-hormone that is taken in by the body through set or when sunlight hits the skin. It is also known as the ‘sunshine vitamin’.

Role of Vitamin D:

  • maintain healthy bones and teeth
  • boss the immune system, nervous system and brain
  • regulate insulin levels
  • promote good cardiovascular health
  • influence cancer development
  • reduce the risk of the flu
  • reduce risk of diabetes
  • promote good health in infants / pregnancy
  • prevent cancer

Recommended Intake of Vitamin D:

  • “Infants 0-12 months – 400 IU (10 mcg).
  • Children 1-18 years – 600 IU (15 mcg).
  • Adults to age 70 – 600 IU (15 mcg).
  • Adults over 70 – 800 IU (20 mcg).
  • Pregnant or lactating women – 600 IU (15 mcg).”

Consequences of Vitamin D Deficiency:

  • more sickness and infections
  • fatigue
  • weak bones
  • depressed mood
  • hair loss
  • muscle pain
  • obesity
  • diabetes
  • osteoporosis
  • neurodegenerative diseases such as Alzheimer’s Disease

Vitamin D Food Sources:

  • cod liver oil
  • herring
  • swordfish
  • mushrooms
  • salmon
  • sardines
  • milk (skimmed)
  • tuna
  • egg
  • chicken

Potential Health Risks of Vitamin D:

  • loss of appetite
  • headaches
  • nausea
  • vomiting
  • constipation
  • diarrhoea

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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Health Benefits of Popular Foods

In this blog, I’m only going to mention the top 10 foods that I eat the most and assume most people would to – check out the first link in the ‘sources used’ section to read about over 40 other foods.


  • contain 14% of daily vital C, B-complex vitamins, fibre, phytonutrients and minerals
  • help prevent dementia
  • reduce the risk of stroke
  • reduce risk of diabetes
  • promote weight loss


  • contain great amounts of vitamin E, copper, magnesium, protein and unsaturated fatty acids
  • rescue risk of cancer
  • prevent cardiovascular disease
  • prolong life


  • rich in potassium
  • free of fat, cholesterol and sodium
  • lower blood pressure
  • promote good cardiovascular health
  • reduce risk of leukaemia


  • rich source of vitamin A
  • destroy leukaemia cells
  • prevent lung cancer
  • help with vision


  • improve glucose, lipid and insulin levels
  • reduce risk of diabetes
  • maintain bone strength
  • promote good cardiovascular health


  • rich in antioxidants
  • lowers cholesterol levels
  • prevent cognitive decline
  • reduce risk of cardiovascular disease

MILK ALTERNATIVES (seeing as these as becoming more and more popular)

  • prevents cardiovascular disease
  • beneficial in menopausal women
  • decrease risk of breast cancer
  • help with acne


  • many anti-inflammatory properties
  • strong antioxidant effects
  • high vitamin C content
  • boost the immune system
  • contain many vitamins and minerals


  • maintain bone strength
  • promote good cardiovascular health
  • prevent constipation
  • reduce chronic inflammation


  • prevents chronic disease
  • rich source of vitamin A, vitamin C and folic acid
  • rich in nutrients and antioxidants
  • decreases risk of heart disease, diabetes and cancer

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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The Link Between Anxiety And Waist Size

A study from Latin America has shown that, in addition to factors such as genes and stress, waist size is a factor that affects anxiety.

So, even though most people will have an idea of what anxiety is, a proper definition would be: “a feeling of worry, nervousness, or unease about something with an uncertain outcome.” It is a disorder that affects everyone, but women are twice as likely to be diagnosed with anxiety than men, meaning they are more at risk of developing things like coronary heart disease and diabetes.

Women in general tend to be a lot more body conscious, so it only makes sense that waist size affects their levels of anxiety. With social media becoming more and more popular, it is very easy for girls to get sad or angry at their own bodies as they aren’t ‘model standard’.

The study consisted of examine data based on 5580 women’s waist-to-height ratio (dividing waist circumference by hight measurements) and comparing this to the women’s risks of having anxiety. From this, it was found that women who were overweight, or had a much higher waist size to height size were more likely to exhibit signs of anxiety. This basically means that ‘the larger a woman’s waistline, the more likely she is to experience anxiety.’

The executive director of the study, Dr. JoAnn Pinkerton, said…

“This study provides valuable insights for healthcare providers treating middle-aged women, because it implies that waist-to-height ratio could be a good marker for evaluating patients for anxiety.”

Hopefully these results can be used to come up with new ways of increasing body confidence in women an thus reduce anxiety levels.

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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The Truth About Antidepressants

Today I will be writing my blog on whether antidepressants actually work, and whether their increased popularity nowadays is worth the hype.

So first of all, i think its most important to put this little fact out there: researchers and scientists don’t actually know how antidepressants work. Yes, a lot of information about them is known and the way research is going, we will probably find out their working method soon, but as of now that is still a mystery. This means that for us to say that antidepressants are good for us or cause health benefits isn’t really a truthful or well backed up statement.

In addition, recent studies have shown that people taking antidepressants have a 33 percent higher risk of premature death compared with people who aren’t.’ However, this has not been proven through causation, researchers have just seen a sportive correlation between the two.

Another point to consider is that the long-term effects of using antidepressants has not been looked into as much as short-term or temporary effects. This means that even though these drugs seem to cause modest benefits, they could contribute to high health risks in fate future.

Overall, antidepressants are not as useful and beneficial as they seem to be – its important to make sure you understand the potential benefits and risks of any antidepressants you take, and consult a doctor or professional immediately if you have any doubts. As said by Professor Carmine Pariante, spokesperson for the Royal College of Psychiatrists…

“This meta-analysis finally puts to bed the controversy on antidepressants, clearly showing that these drugs do work in lifting mood and helping most people with depression.”

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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Did You Have a Good Night’s Sleep?

Today is going to be a short but useful blog about being able to work out if you are sleeping well based on these factors – as sleep is hugely important, it is crucial that we either continue to sleep well or change bad sleeping habits as quickly as possible.


  • being able to fall asleep in 30 minutes or lower after getting into bed
  • waking up for under 5 minutes once per night
  • tossing and turning as little as possible once in bed
  • being able to fall asleep to a consistent time / routine
  • being able to avoid habits such as sleep walking / sleep talking / others
  • being in an environment that has less light and a comfortable temperature
  • avoiding problems such as jet-lag and late nights after a night out / sleepover if possible
  • taking medicine before sleeping if you have any pain to stop it getting worse and disrupting sleep at night
  • avoid taking caffeine / alcohol / nicotine / other chemicals before sleeping
  • following a relaxing pre-sleep routine that consists of no social media, instead it could include having a drink of milk, reading a book or doing relaxation exercises
  • not looking at the clock once going to bed – this actually increases stress levels and makes it harder to sleep
  • eating your evening meal earlier and balancing fluid intake
  • exercising – this can promote more sound sleeping
  • snacking on foods that won’t provide a sudden boost of energy before bed (herbal tea, milk etc…)

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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What makes someone a good sleeper?

5 Things That Separate the Good Sleepers from the Bad Sleepers

Learning in your Sleep

The exact mechanism for being able to learn (picking out specific memories and consolidating them during sleep) while sleeping have finally been discovered, according to new research by a team of researchers from the University of York, UK.

Previous research already showed that it is crucial to have non-rapid eye movement / dreamless seep in order to be able to consolidate memories, however it has now been found that ‘sleep spindles’ (sudden bursts of oscillatory brain activity during light sleep), provide many benefits to increased memory during sleep – as said by the main researcher of the study, Cairney…

“If they (sleep spindles) support memory reactivation, we further reasoned that it could be possible to decipher memory signals at the time that these spindles took place.”

The researchers investigated on 46 people and asked them to learn associations between words and pictures of objects before they nap. Then, they were asked to recall the associations after they woke up. Cairney reported:

“We found that their memory was better for the pictures that were connected to the words that were presented in sleep, compared to those words that weren’t. When you are awake you learn new things, but when you are asleep you refine them, making it easier to retrieve them and apply them correctly when you need them the most. This is important for how we learn but also for how we might help retain healthy brain functions.”

Now that another advancement has been made in figuring out how to effectively ‘learn’ during step, the researchers hope that their study results will be used by other researchers to keep advancing in discoveries.


Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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Top 10 Benefits Of A Good Night’s Sleep

Virtual Reality may Be Able To Treat Paranoia

A new study from a team of researchers in Vrije Universiteit, Amsterdam, have found that the use of virtual reality could improve the standard treatment for paranoia and anxiety.

As said by the lead author of the study, Roos M.C.A.Pot-Kolder…

“The addition of virtual reality CBT  (cognitive behavioural therapy) to standard treatment reduced paranoid feelings, anxiety, and use of safety behaviors in social situations, compared with standard treatment alone.”

Two groups of people diagnosed with a psychotic disorder were compared, one group were treated with standard treatment and the other group were additionally treated with virtual reality. From this, it was found that the additional treatment of VR helped to improve functioning social and community settings, daily activities and self-care.

‘Standard treatment’ consists of antipsychotic medication, regular contact with a psychiatrist, and social support from a psychiatric nurse.  The virtual reality uses CBT which focuses on solving current problems.

Another discovery the research team made was that they found out 90% of people diagnosed with psychosis believe that others constantly want to harm them, so they avoid social interaction as much as possible – using virtual reality can allow people to step out of their comfort zone without it being reality, thus preparing them in the best possible way before the real life interaction.

In conclusion, virtual reality is clearly starting to show more and more advantages in the medical / science field – hopefully the results from this study will encourage more research into its use for other medical disorders.

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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VR Virtual Reality Technology Statistics

Adult Brain Cells Don’t Make New Memory Cells

Research from the University of California, San Francisco suggests that the hippocampus stops regenerating new cells from childhood. This further led to the discovery that disorders such as Alzheimer’s Disease could potentially be treated by finding a way to promote neurogenesis in order to replenish the loss of brain cells by the disease.

For the study, the lead professor Alvarez-Buylla and his colleagues used samples of the hippocampus of 59 different people from multiple different countries, and used these to work out the lifespan of the brain cells and neurones. From this, it was found that neurogenesis fell sharply after birth, and by early adolescence the concentration of new neurones continued to fall.

As said by Mercedes Paredes, assistant professor of Neurology and co-leadr during hippocampus tissue analysis:

“we were able to see that substantial numbers of new neurons continue to be made and integrated into the dentate gyrus, but neurogenesis fades away completely by early adolescence.”

Although the investigators accept that they cannot definitely conclude that the adult hippocampus never makes new neurones, their research has shown that it is definitely necessary to promote more neurogenesis, because even if it is occurring in small amounts, this is not enough for it to be detected.

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!



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