Wellness Archives - Page 28 of 29

Alleviate Sleep Apnoea Woes with Mandibular Advancement Splint

January 12, 2016 by Mandy

Reality TV fans watched Kathy Griffin, Roseanne (“Roseanne’s Nuts”), Andy Richter (“Late Night With Conan O’Brian”), and Patrick House (“The Biggest Loser”), as well as television characters “Mike” (“Mike & Molly”), Andre Braugher’s “Owen” (“Men of a Certain Age”), Nick Kroll’s “Ruxin” (“The League”), all contend with Sleep Apnoea machines. Let’s face it, as harsh of a reality it is to have sleep apnoea, it’s played for laughs, an exclamation point, as it was for Owen Wilson’s “Fred” in the movie “Hall Pass,” or nebbish Leonard in “The Big Bang Theory.”

Even our real-life superheroes have discussed their Sleep Apnoea woes, including:

Shaquille O’Neal
Rosie O’Donnell
William Shatner
Regis Philbin

There’s a reason why a sleep apnoea machine (Continuous Positive Airway Pressure, aka CPAP) is effectively used for comedic purposes. It’s a large, noise-making machine, it’s cumbersome, and, worst of all, a modern-day gas-mask-like apparatus must be worn to sleep. The connotation is immediate – it burdens the wearer with the stigma of being old or overweight or simply a loud snorer. CPAP is not without a multitude of problems, discomfort sleeping being just one of the issues.

Wearers complain of a dry mouth or nose, inability to fall asleep, and a leaky mask (through a hose, the machine supplies constant and steady air pressure, with the use of a nose piece or a mask). Common complaints include:

Wrong CPAP mask
Arduous adjustment to wearing it
Forced air can be intolerable
The noise the machine emits is annoying
Nasal spray needed because of stuffy, dry nose
Cloying claustrophobia
Irritated skin
Pressure sores
Leaky mask
Dry mouth
Inability to fall asleep, get comfortable
Taking off the mask in during sleep

Sleep apnoea is actually nothing to laugh at. It’s a breathing obstruction issue that causes lack of oxygen to vital organs and disrupts sleep. This means many nights of continuously interrupted sleep. It has scary long-term problems, too, which include high-blood pressure, increased risk of heart attack or stroke.

Luckily, with the development of the mandibular advancement splint (MAS), sufferers of sleep apnoea no longer are condemned to the CPAP machine as their only recourse. Those who have problems with the CPAP and have sound teeth can look into this customised option, an oral appliance, a type of “mouth guard” which works to move the teeth on the lower jaw to “jut” over the top front teeth – and thus create the necessary effect to prevent the stuttering breathing of those who suffer from Sleep Apnoea.

A MAS is considered successful if it can reduce the incidences of apnoea by a minimum of 50%, notes the Australian Sleep Health Foundation, which also states, “Many people find that an oral device is both more comfortable and more convenient than CPAP.” It is a good alternative for those who do not have severe sleep apnoea, have sound teeth, no issues with a stiff jaw and are not obese. It’s notably good for mild to moderate sleep apnoea, those who sleep on their side rather than their backs, and lastly, for those whose bottom jaw has a tendency to recede.

Although it may seem obvious, it’s important to note that a MAS if effective for snorers, too. It prevents the soft tissue from collapsing into the airway and disrupting normal breathing.

The MAS requires no surgery, needles or any invasive treatment. It is, however, customised for each person’s mouth. The benefits include:

Safe and effective
Custom fitted
Periodic adjustments
Non-invasive and Pain free
Discontinue at any time
Discreet treatment (you can still talk and drink)
Competitive pricing

You can consult with your GP or your dentist, or look, for example, for a “Sound Sleeper” dentist who can fit you for a SomnoDent Dental Appliance, a type of MAS. A SomnoDent:

Allows normal opening and closing of the mouth
Permits speech and drinking
91% patients cite improvement in sleep
Made of durable acrylic material that retains it’s shape and colour
Is adjustable
Has a three- to five-year life expectancy (three-year warranty)
Has a soft inner-liner
Can be covered through insurance

Types

Flex
Classic
Fusion
G2
Herbst Advance
Herbst

It pays to do research on your own and look around for options with this kind of sleep apnoea solution so that once and for all, you can finally put an end to your sleep troubles.

How to Fit Workouts into Your Busy Routine

November 26, 2015 by Mandy

busy_mom

Deep down, we all want to be healthy and have more energy in our daily lives. Achieving a synergy between our body and mind can be a major difference maker in just about every facet of life. But two major things that stand in our way—a healthy diet and consistent exercise routine—are often neglected due to our hectic lives.

We’re always busy. Whether it’s work, school, family or other commitments — the story is always the same. But what if we told you there was a way to change all this? You’ll have to put in the work, but the practice is simple in theory.

Keep reading to learn how to fit workouts into your busy routine.

Realize Busy is just an Excuse

This is the first, and most important step of it all. In order to integrate workouts into your daily routine, you need to first stop using “busy” as an excuse. Everyone is busy, and those who aren’t wish they were. The most accomplished and successful people in the world have jam-packed schedules, yet still manage to get exercise on a regular basis. What’s your excuse, again?

Making Time in the Middle of the Day

Most people who work out consistently do so in the morning. If you have time in the evening, that’s great too. But if you can’t clear time in the morning or evening, consider taking a break in the middle of the day to get your heart rate up.

Take a walk around where you work, or bring extra clothes and go for a jog. Perhaps there’s a gym around the corner you can steal away to for an intense heart rate boost. You’ll be using your time effectively and returning to work with a refreshed, focused state of mind to finish out the workday.

Keep in mind that adults need about 150 minutes of moderate aerobic activity a week, or 75 minutes of more intense activity, to stay healthy.

Socializing while Working Out

Just going out on a limb here, but it’s doubtful you neglect social events because of your busy schedule like you decline to work out. So why not accomplish two events in one? Schedule a game of basketball with friends, go on a lengthy walk, jog around the neighborhood with a friend, or even take a fitness class together.

Repurpose Everyday activities

There are permanent fixtures in our everyday life — from when we rise to when we rest —countless opportunities exist to optimize your daily habits or responsibilities around working out.

For example, if you don’t commute light years away, consider riding your bike to work, or maybe taking the bus and getting off a few stops early to walk. If you’ll be home watching the kids or preparing dinner, you may as well use that time wisely by exercising in the home. Look up YouTube videos, or buy some aerobics and workout videos.

I’ve personally tried one of the best dance workout DVDs from Bombay Jam. An hour and a half of non-stop moving to the traditional dances of Bollywood and Top 40 music will be more than enough to get your heart pumping and functioning how it should.

Hopefully you now have a clearer understanding of how to fit workouts into your busy routine. If you happen to have any other tips for workouts done on a busy schedule, let us know in the comments section!

A Busy Mother’s Guide to Time Management

October 23, 2015 by Mandy

time-manage-mommy

From getting everyone ready for school to preparing dinner at night, the job of a mom is never done. As rewarding as being a parent is, it goes without saying that sometimes it can be downright chaotic. You wake up, get everyone ready, take them to school, go to work, pick them up from school, take them to their after school activities, prepare dinner, clean the house, and start the process all over again the next day. There’s always something to do, and somehow never enough time to get it all done.

So, what can you do to keep the rest of your hair from turning gray? Consider these organizational and time saving tips below:

Use Old or New School Methods to Organize Your Schedule

Keeping up with the day’s events can be hard for any mom. The good news is there are tools out there that can help you stay on track. If you’re a friend of technology, you can utilize tools like Google Calendar to set up your schedule and jot down any appointments. You can also program your schedule in your cell phone with features that alarm you when something urgent needs to get done. For those who prefer to steer clear of technology, there’s always the basic notebook planner where you can write down the things you have to do.

Allow Your Kids to Help

Our kids are a lot more helpful than we give them credit for. Instead of trying to do everything ourselves (though sometimes it seems easier), we can allow our children to help out in managing time. Using charts, color coded calendars, and other resourceful tools will motivate the children to want to help out more. For example, a chore chart that is color coded will let your children know which days to complete which chores.

Create a To-Do List

Sometimes a day passes us by without much progress being completed. To remedy this, write down everything you need to do for the day. Be sure to reference your list often to ensure you’re keeping up with time. Forbes provides a great list of apps that allow you to organize your responsibilities as well as receive periodic alarms or notifications. Having a to do list for both at home and at work can improve productivity and allow you to manage your time more effectively. If you have older children (teens), it might be ideal to provide them with a list as well so that they stay on top of their responsibilities.

Use Online Meal Planners

Figuring out what to cook on a whim can create a lot of frustration. However, online meal planners can take the stress away. Many planners offer suggestions on what to cook and even provide you with quick recipes to create meals that your family will enjoy. Creating a meal plan each week can also speed up your trips to the grocery store as you know exactly what you need to get.

Utilize Online Bill Pay

Managing the household bills is necessary but also time consuming. One way to cut the time in half is to set up automatic payments through your bank. Automatic bill pay allows you to easily send payments anywhere at a time that’s convenient for you. This saves you the trouble of filling out payment forms, writing checks, and submitting them in the mail. Online bill pay is typically free through your banking institution and can save you a great deal of time and money (gas and postage).

Password Managers

Managing online accounts can be challenging. If you’re like most modern moms you have an account for just about everything you do. From logging on to your children’s school accounts to online bill pay, meal planners, and more, there are a lot of passwords to keep in mind! Remembering them all is nearly impossible, which is why password manager tools are helpful. The software allows you to easily access all of your accounts by logging in from one location. That way you’re not trying to remember a million alpha-numerical phrases all at once.

Ask for Assistance and Know When to Say No

This last piece of advice is likely going to be hard to swallow for the average Super Mom, but it is vital to survival. Sometimes you’ll need to call in reinforcements to get things done in a course of a day. Talk with your parents or your spouse. Assess your current responsibilities and find out which areas they can help you out with. Maybe mom or dad can pick the kids up after school a few days a week, or your spouse can cook dinner on nights where after school activities take place.

Saying no is another thing we have to understand as it pertains to managing our time effectively. Essentially it would be nice to say yes to everything and please everyone, but this is not realistic. Stretching yourself out too far causes you to lose progress and feel very overwhelmed by the end of the day. Therefore, review your schedule and responsibilities carefully before making a decision to take on more things. If you can’t do it, simply say you can’t.

Hopefully the above tips give you some insight on how you can better manage your time and your household. While I wish I could offer you the solution to all problems, sadly there is no book that gives us all the answers. Begin taking this advice into your daily circumstances and with time you should begin to see changes. Remember, we’re not perfect by any means, but finding resources and tools to help.

The Ultimate Beauty Treatment for the Busy Mom: Caring for Your Skin

August 23, 2015 by Mandy

mom-skin

Feeling overwhelmed and busy with your job, family, and just life in general can take its toll. Suddenly your eyebrows haven’t been waxed, your hair hasn’t been colored in weeks, and you’re in desperate need of a manicure and pedicure. Instead of going into a full blow panic, come up with a schedule that allows you to escape from all the chaos and make time for a beauty treatment.

If you don’t have time to get your hair done or head to the nail salon for a pedicure there are other ways you can pamper yourself. In fact, the ultimate beauty treatment is focusing on your skin, because if your skin is healthy then so will you be!

Ideas include getting a facial, applying serum to rejuvenate your skin, and trying a laser hair removal service if you have some stubborn hairs that you have been meaning to take care of. Take care of your skin first and you’ll feel like a brand new mom in no time.

Schedule a Facial

Facials are an excellent way to not only get rid of dead skin and make room for beautiful new skin, but the after effects of getting a facial will result in your skin glowing and looking refreshed. Getting a facial during the winter is a must since your skin is already battling with the cold air and dry weather. Give yourself (and your skin) a treat by booking an appointment at a spa. Sit back and relax while your face gets the royal treatment.

Try Laser Skin Treatment

Making a laser skin treatment appointment may sound intimidating, but if you have a vacation coming up or have some stubborn hairs that you’re sick of shaving, this may be the ultimate beauty treatment for you. Discover a full range of laser services that will be tailored to your personal goals. A lot of businesses have the most cutting edge technology and their staff will create a treatment plan personalized just for you. Laser hair removal can be the winning ticket to eliminating shaving and having smooth and healthy skin.

Apply Serum before Bedtime

If you truly are pressed for time, invest in a serum that you can apply on your face and neck each night before you go to bed. You can have a mini facial treatment in your own home. Try to do this right after you take a shower or a bath so that the serum can soak in. It’s best to apply serum before you apply your night time lotion.

Serum needs to dissolve into your skin and it can’t if lotion is applied first. Spoil yourself with anti-aging serum that works well with your skin type and if you start feeling guilty for spending the money on a serum that’s more expensive tell yourself its okay. Taking care of your skin and coming up with a beauty regimen will help your skin stay vibrant and healthy.

4 Parenting Tips For Dealing With a Fussy Eater

August 5, 2015 by Mandy

picky-kid-eater

Photo by Brightbabyhood.com

We’ve all been there – the stubborn head shake, the raised voices, food on the floor, and finally the exasperated sighs, pleadings and reprimands. When mealtimes become battlegrounds is a situation many parents, or those looking after children routinely face, and it can be an exhausting affair. However, it is a commonplace problem, and luckily there do exist some solutions to get your fussy eater to, well, eat. Remember, these things don’t happen overnight but with patience, care and love you can succeed!

Keep Calm and Carry On!

Some of the biggest dinner table crises can be avoided if you simply refuse to allow things to escalate. Raised voices will simply exacerbate the problem, and leave both you and your child upset. Rather than forcing your child to eat when they shake their head no, just excuse them from the table. Remind them of proper behavior at mealtimes, and tell them that you expect better from them at next time. N.B. ‘Disappointment’ is so much more effective than anger!

Do Not Resort To Bribes!

When you’re at the end of your tether, the temptation to resort to that most deliciously uncomplicated parenting trick can be strong (“If you finish all your vegetables…you can have ice cream/watch your favourite TV show/play video games later). But be strong and resist! Tricks like these distract your child from her own hunger cues, turning eating into reward system rather than the nourishing activity it is.

Children must learn to enjoy eating healthily for what it is, rather than for some promised ‘prize’. Rewarding children for eating healthily with sweets or some other desired snack simply increases their desire for such foods, as opposed to the central point of creating desire in your child for healthy foods.

Bit By Bit

Many parents or caretakers of children achieve success by simply taking it slooooowly with new foods. Children find it much easier to deal with tiny increments of culinary complexity as opposed to dishing out a full plate of greens on day one. Start with a basic food that they love (e.g. bread) and keep adding extra items (bread with a bit of cheese, bread with a bit of cheese and egg, bread with a bit of cheese, egg and avocado etc.) Techniques like this will help the child build ‘trust’ in what you put down in front of them.

Make it Fun!

We play games with feeding our babies from day one, so there’s no need to stop as they begin to grow. By making eating fun, with songs, mimes, make-believe and so on, can create positive associations in your child’s mind with eating healthy foods. Pretend to be dinosaurs eating trees when you eat broccoli, create exciting names for foods (‘Penguin pasta bake’), allowing your child to help you with the cooking – anything you can think of to make it more enjoyable will help you enormously in the long run.