Sleep apnea, also spelled sleep apnoea, is a sleep disorder in which pauses in breathing or periods of shallow breathing during sleep occur more often than normal. Each pause can last for a few seconds to a few minutes and they happen many times a night. In the most common form, this follows loud snoring. There may be a choking or snorting sound as breathing resumes. Because the disorder disrupts normal sleep, those affected may experience sleepiness or feel tired during the day. In children it may ...

sleep apnea syndromes

What-is-fatigue?

What is fatigue?

What-is-fatigue?_0_0

Fatigue is a feeling of extreme tiredness that can't be explained by lack of sleep or rest. It can be physical or mental and can range from a mild feeling of weariness to a complete lack of energy. Acute fatigue is a normal response to physical or mental exertion and usually goes away with rest. Chronic fatigue, on the other hand, is persistent and can last for months or even years.

What-is-fatigue?_0_1

Causes-of-fatigue

Causes of fatigue

Causes-of-fatigue_1_0

Fatigue can be caused by a variety of factors, including medical conditions, lifestyle factors, and medications. Here are some of the most common causes of fatigue:

Medical-condition:

Medical condition:

Anemia

Anemia_2_0

Anemia is a condition in which the body doesn't have enough red blood cells to carry oxygen to tissues throughout the body. This can lead to fatigue, weakness, and shortness of breath.

Thyroid-problems

Thyroid problems

Thyroid-problems_2_0

The thyroid gland produces hormones that regulate metabolism. If the thyroid gland isn't functioning properly, it can lead to fatigue, weight gain, and other symptoms.

Chronic-fatigue-syndrome

Chronic fatigue syndrome

Chronic-fatigue-syndrome_2_0

Chronic fatigue syndrome (CFS) is a complicated disorder characterized by extreme fatigue that doesn't improve with rest. Other symptoms may include muscle pain, joint pain, headaches, and memory problems.

Fibromyalgia

Fibromyalgia_2_0

&nbsp;Fibromyalgia is a disorder characterized by widespread musculoskeletal pain, fatigue, and tenderness in localized areas.

Sleep-disorders

Sleep disorders

Sleep-disorders_2_0

Sleep disorders such as sleep apnea, insomnia, and restless leg syndrome can all contribute to fatigue.

Lifestyle-factors:

Lifestyle factors: 

Lifestyle-factors:_3_0

<ul><li style="font-weight: 400;" aria-level="1">Poor diet: A diet lacking in essential nutrients, high in processed foods, or low in calories can lead to fatigue.</li><li style="font-weight: 400;" aria-level="1">Lack of exercise: Regular exercise can help improve energy levels and reduce fatigue.</li><li style="font-weight: 400;" aria-level="1">Stress: Chronic stress can lead to fatigue, as well as a host of other health problems.</li></ul>

Lifestyle-factors:_3_1

Medications-that-can-cause-fatigue:

Medications that can cause fatigue: 

Medications-that-can-cause-fatigue:_4_0

<ol><li style="font-weight: 400;" aria-level="1">Antihistamines - diphenhydramine, chlorpheniramine</li><li style="font-weight: 400;" aria-level="1">Antidepressants - selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine, sertraline; tricyclic antidepressants (TCAs) such as amitriptyline, nortriptyline</li><li style="font-weight: 400;" aria-level="1">Antipsychotics - risperidone, quetiapine</li><li style="font-weight: 400;" aria-level="1">Benzodiazepines - diazepam, alprazolam</li><li style="font-weight: 400;" aria-level="1">Opioids - morphine, oxycodone</li><li style="font-weight: 400;" aria-level="1">Antihypertensives - beta blockers such as propranolol, metoprolol; calcium channel blockers such as amlodipine, diltiazem</li><li style="font-weight: 400;" aria-level="1">Muscle relaxants - cyclobenzaprine, baclofen</li><li style="font-weight: 400;" aria-level="1">Anticonvulsants - gabapentin, pregabalin</li><li style="font-weight: 400;" aria-level="1">Statins - atorvastatin, simvastatin</li><li style="font-weight: 400;" aria-level="1">Chemotherapy drugs - doxorubicin, cisplatin</li></ol>

Allergies-that-can-cause-fatigue:

Allergies that can cause fatigue:

Allergies-that-can-cause-fatigue:_5_0

<ol><li style="font-weight: 400;" aria-level="1">Pollen allergy - allergic rhinitis, hay fever</li><li style="font-weight: 400;" aria-level="1">Dust mite allergy</li><li style="font-weight: 400;" aria-level="1">Pet allergies - cat or dog dander</li><li style="font-weight: 400;" aria-level="1">Mold allergy</li><li style="font-weight: 400;" aria-level="1">Insect sting allergies - bee or wasp stings</li><li style="font-weight: 400;" aria-level="1">Food allergies - can cause fatigue indirectly due to poor sleep, gastrointestinal symptoms, and inflammation</li></ol>

Foods-that-can-cause-fatigue:

Foods that can cause fatigue:

Foods-that-can-cause-fatigue:_6_0

<ol><li style="font-weight: 400;" aria-level="1">Foods high in sugar - candy, pastries, soft drinks</li><li style="font-weight: 400;" aria-level="1">Foods high in refined carbohydrates - white bread, pasta, rice</li><li style="font-weight: 400;" aria-level="1">Foods high in unhealthy fats - fried foods, fast food, processed snacks</li><li style="font-weight: 400;" aria-level="1">Caffeine - excessive intake can lead to energy crashes and dependence</li><li style="font-weight: 400;" aria-level="1">Alcohol - disrupts sleep and can lead to dehydration</li><li style="font-weight: 400;" aria-level="1">Large, heavy meals - the body requires more energy for digestion, leading to temporary fatigue</li></ol>Please note that this list is not exhaustive, and individual reactions to medications, allergies, and foods may vary. Always consult with a healthcare professional for personalized advice.

How-to-address-fatigue

How to address fatigue

How-to-address-fatigue_7_0

If you're experiencing fatigue, there are steps you can take to address it. Getting enough sleep is crucial, so make sure you're getting at least 7-8 hours of sleep per night. Improving your diet and exercise habits can also help. Eating a well-balanced diet and getting regular exercise can help boost energy levels and improve overall health.

How-to-address-fatigue_7_1

Stress management is also important. Finding healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises, can help reduce fatigue. Additionally, it's important to seek medical attention if fatigue persists. Your doctor can help identify potential underlying medical conditions and recommend appropriate treatment.

How-to-address-fatigue_7_2

Herbal-and-natural-remedies

Herbal and natural remedies

Herbal-and-natural-remedies_8_0

While there are some herbal and natural remedies that may help alleviate fatigue, it's important to note that these should be used in conjunction with addressing any underlying medical conditions and following a healthy lifestyle. Some remedies that may help include:

Ginseng

Ginseng_8_0

This herb has been used for centuries to improve energy levels and reduce fatigue.

Ashwagandha

Ashwagandha_8_0

This adaptogenic herb is known for its ability to help the body cope with stress and improve energy levels.

Magnesium-supplements

Magnesium supplements

Magnesium-supplements_8_0

Magnesium is an important mineral that helps regulate energy metabolism and reduce fatigue.

Magnesium-supplements_8_1

It's important to consult with a healthcare professional before trying any new supplements or remedies.

Feeling tired is a normal part of life, but if you're experiencing persistent fatigue, it may be a sign of an underlying medical condition. By taking steps to address fatigue, such as getting enough sleep, improving diet and exercise habits, and managing stress, you can help improve your energy levels and overall health. Remember to seek medical attention if fatigue persists and consult with a healthcare professional before trying any new supplements or remedies.

Fatigue: When Feeling Tired Isn't Just a Lack of Sleep

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Fatigue: When feeling tired isn't just a lack of sleep

Михаела Василева

Can-essential-oils-reduce-snoring?

Can essential oils reduce snoring? 

Can-essential-oils-reduce-snoring?_0_0

Essential oils have been used for millennia to treat various diseases. [ref.1] They are made by extracting natural chemicals from certain plants. These chemicals give plants their smells and tastes, so extracting them is like capturing the essence of the plant. Real essential oils are extracted naturally, by steaming or crushing different parts of the plant. Essential oils are often made from bark of trees, roots, flowers, leaves and herbs.

Can-essential-oils-reduce-snoring?_0_1

In aromatherapy, for example, essential oils are usually inhaled or diluted and applied to the skin. They are not intended for internal use. Clinical trials have shown that essential oils can reduce nausea and anxiety in people with cancer. Other studies point out to the antibacterial effects of some locally applied essential oils.

Can-essential-oils-reduce-snoring?_0_2

Although there is currently insufficient evidence to support these statements, many people reported the positive effect of essential oils in some common problems, one of which is snoring.

Can-essential-oils-reduce-snoring?_0_3

According to statistics, nearly half of adults snore, and over 25 percent are habitually snoring. Problematic snoring and sleep disorders are more common in men and overweight people and usually get worse with age. Snoring is definitely unpleasant for others, but it can also be a sign of a more serious condition known as obstructive sleep apnea. This condition occurs in about three percent of the total population.

Can-essential-oils-reduce-snoring?_0_4

How-essential-oils-can-help-with-snoring-and-sleep-apnea

How essential oils can help with snoring and sleep apnea 

Thymus-vulgaris

Thymus vulgaris  

Thymus-vulgaris_1_0

According to experts in the field of aromatherapy massage, rubbing a little oil of aromatic thyme on the legs at night can reduce snoring. [ref.2]

Mint-(Mentha)

Mint (Mentha)

Mint-(Mentha)_1_0

Mint oil has a purifying effect, helping to clear the sinuses and making breathing easier. Inhalation of mint oil can also help to cleanse the secretions that the respiratory system can hold. [ref.3]

Mint-(Mentha)_1_1

Eucalyptus

Eucalyptus_1_0

Early research has shown that eucalyptus can help break down mucus in the respiratory system, including in the sinuses and at the back of the throat. [ref.4] People use eucalyptus oil to relieve symptoms of asthma and bronchitis, and it also has antibacterial action. [ref.5]

Cedar-Wood-(Cedrus)

Cedar Wood (Cedrus)

Cedar-Wood-(Cedrus)_1_0

Cedar tree has a pleasant woody smell, which can help reduce anxiety and relax muscles. This can help you get into a state of relaxation and wellness to prepare the body for sleep. [ref.6]

Lemon-(Citrus-limon)

Lemon (Citrus limon) 

Lemon-(Citrus-limon)_1_0

<h3>&nbsp;The fresh citrus aroma of lemon oil is a natural remedy for improving your mood. Lemon oil can also help by reducing anxiety and promoting the sense of relaxation that is needed for a good night sleep. [ref.7]</h3>

Lemon-(Citrus-limon)_1_1

Clove-(Syzygium-aromaticum)

Clove (Syzygium aromaticum) 

Clove-(Syzygium-aromaticum)_1_0

Cloves is an herb and spice with various medical applications. Clove oil is used to make it easier to separate sputum from the body. It can also help break down sputum that moves to the back of the throat during sleep. [ref.8] S. aromaticum is rich in many phytochemicals, such as sesquiterpenes, monoterpenes, hydrocarbons and phenolic compounds. Evgenil acetate, eugenol and &beta;-caryophylene are the most significant phytochemicals in clove oil.&nbsp;

Clove-(Syzygium-aromaticum)_1_1

Pharmacologically, S. aromaticum has been studied against various pathogenic parasites and microorganisms, including pathogenic bacteria, plasmodies, parasites Theileria, herpes simplex and hepatitis C viruses. Several reports document the analgesic, antioxidant, anticancer, antiseptic, antidepressant, antispasmodic, anti-inflammatory, antiviral, antifungal and antibacterial activity of the eugenol. [ref.9]

Pine-(Pinus)

Pine (Pinus)

Pine-(Pinus)_1_0

Essential oil obtained from pine needles has both antimicrobial and antioxidant properties. Aromatherapy experts also use it for massage and relaxation of tense muscles and inflamed joints. Massage therapy with pine oil can be an effective tool for dealing with insomnia.

Dill-(Anethum-graveolens)

Dill (Anethum graveolens)

Dill-(Anethum-graveolens)_1_0

Dill can provide anti-inflammatory properties. Some people use it to reduce inflammation in the nose and throat and improve the flow of air through the nasal passages. This relief can contribute to easier sleep. [ref.10]

Salvia-officinalis

Salvia officinalis 

Salvia-officinalis_1_0

Sage oils have long been used and appreciated for their healing potential. [ref.11] Sage oil can be effective against respiratory infections, such as the common cold. It can also help improve blood circulation and hot flushes in postmenopausal women. [ref.12]

Citronella-(Cymbopogon-Winterianus)

Citronella (Cymbopogon Winterianus) 

Citronella-(Cymbopogon-Winterianus)_1_0

Citronella oil has detoxifying and anti-inflammatory properties that can help better cleanse the body of toxins that disrupt hormonal balance and normal sleep cycle.&nbsp; [ref.13]

Lavender-(Lavandula)

Lavender (Lavandula) 

Lavender-(Lavandula)_1_0

Lavender is the most commonly used oil to treat insomnia. This oil promotes relaxation and can cause the release of melatonin, the sleep hormone. In addition, lavender oil acts as an antidepressant. [ref.14]

Lavender-(Lavandula)_1_1

Mayorana-(Marjoram)

Mayorana (Marjoram) 

Mayorana-(Marjoram)_1_0

Majorana has expectorant effects that can help break down some of the mucus that prevents breathing at night. [ref.15] This&nbsp; plant also has anti-inflammatory properties due to its active ingredients as well as antioxidant action. [ref.16]

Valerian-root-(Valeriana-officinalis)

Valerian root (Valeriana officinalis)

Valerian-root-(Valeriana-officinalis)_1_0

Valerian root has proven sedative effects, which is why it is often present in natural formulas to support sleep. [ref.17] Valerian oil can help you enjoy a restful night's sleep, as well as the anti-inflammatory and antibacterial action of the oil. [ref.18]

Valerian-root-(Valeriana-officinalis)_1_1

How-to-use-essential-oils-to-cope-with-snoring-or-sleep-apnea

How to use essential oils to cope with snoring or sleep apnea 

How-to-use-essential-oils-to-cope-with-snoring-or-sleep-apnea_2_0

There are several ways to use essential oils in sleep disorders:

How-to-use-essential-oils-to-cope-with-snoring-or-sleep-apnea_2_1

<ul><li style="font-weight: 400;" aria-level="1">Air diffusion and inhalation</li><li style="font-weight: 400;" aria-level="1">Add diluted oil to a hot tub</li><li style="font-weight: 400;" aria-level="1">Add a few drops of oil to a glass of water</li><li style="font-weight: 400;" aria-level="1">Add essential oil to base oil such as coconut and directly rub it into the skin</li><li style="font-weight: 400;" aria-level="1">Add a few drops of diluted essential oil and directly rub it in the feet</li></ul>

Sleep problems can be due to excessive stress, anxiety and many other factors. Some natural essential oils can help to relieve this stress, prepare your body for a state of relaxation and good night sleep. These include valerian oil, lavender, sage and clove, as well as other less well-known such as majorana, citronella and cedar wood.

How essential oils help with snoring and sleep problems

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Бетина Цветкова

_-1_0

Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

_-1_1

_-1_2

Obesity is the silent pandemic that takes the lives of 2.8 million people every year. The problem is no longer just concerning the developed countries, but it also affects the poorer ones.

_-1_3

In 2015, a total of 107.7 million children and 603.7 million adults were obese. Since 1980, the prevalence of obesity has doubled in more than 70 countries and is steadily increasing in most other countries around the world.

What-is-body-mass-index-and-is-it-important-for-your-health

What is body mass index and is it important for your health

What-is-body-mass-index-and-is-it-important-for-your-health_0_0

The body mass index (BMI) is the weight in kilograms divided by the square of height in meters (kg/m2) and is a commonly used index for classifying overweight and obesity in adults.

What-is-body-mass-index-and-is-it-important-for-your-health_0_1

The WHO defines being overweight as having BMI equal to or greater than 25, and being&nbsp;obese as having BMI equal to or greater than 30. [<a href="https://www.who.int/news-room/facts-in-pictures/detail/6-facts-on-obesity" target="_blank" rel="noopener">ref.1</a>]

What-is-body-mass-index-and-is-it-important-for-your-health_0_2

High body mass index (BMI) resulted in 4 million deaths worldwide in 2015 alone, almost 40% of which occurred in <a href="/p/bilki_za_zdravo_srtsie_chast_1_bdd3a061_589a_402f_846f_042cbc215d6e" target="_blank" rel="noreferrer">non-obese but overweight</a> individuals. [<a href="https://www.nejm.org/doi/10.1056/NEJMoa1614362" target="_blank" rel="noopener">ref.2</a>]

What-is-body-mass-index-and-is-it-important-for-your-health_0_3

Is-obesity-a-risk-factor-for-your-health

Is obesity a risk factor for your health

Is-obesity-a-risk-factor-for-your-health_1_0

Obesity itself is a risk factor for many other diseases [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Natural_Products_for_the_Prevention_and_Treatment_of_Chronic_Inflammatory_Diseases_Integrating_Traditional_Medicine_into_Modern_Chronic_Diseases_Care_29805468" target="_blank" rel="noopener">ref.3</a>]:

Is-obesity-a-risk-factor-for-your-health_1_1

<ul>
<li style="font-weight: 400;" aria-level="1">Metabolic syndrome;</li>
<li style="font-weight: 400;" aria-level="1">Hypertension;</li>
<li style="font-weight: 400;" aria-level="1">Type 2 diabetes;</li>
<li style="font-weight: 400;" aria-level="1">Dyslipidemia (impaired fatty metabolism, for example, expressed by increased cholesterol);</li>
<li style="font-weight: 400;" aria-level="1">Sleep apnea and respiratory disorders;</li>
<li style="font-weight: 400;" aria-level="1">Life-threatening cardiovascular disease, stroke and some cancers.</li>
</ul>

What-is-the-importance-of-herbs-for-overcoming-obesity

What is the importance of herbs for overcoming obesity

What-is-the-importance-of-herbs-for-overcoming-obesity_2_0

Losing excess weight is a long and complex process that requires a lot of effort and strong will, as well as correct guidance from a specialist. A radical change in lifestyle is needed - intense training, proper diet and firm confidence on the path to health and freedom.

What-is-the-importance-of-herbs-for-overcoming-obesity_2_1

What-is-the-importance-of-herbs-for-overcoming-obesity_2_2

Those who want to lose weight often fall victim to misleading advertisements of supplements, appliances and practices that promise to melt the excess pounds in a magical way. Many of these supplements and medications are not just ineffective, but even dangerous.

What-is-the-importance-of-herbs-for-overcoming-obesity_2_3

Such is the example of the substance 2,4-dinitrophenol (DNP), which can lead to coma and death - unfortunately the presence of this substance is not always indicated on the label and consumers do not know what risk they are at.

What-is-the-importance-of-herbs-for-overcoming-obesity_2_4

Various teas and herbal preparations <a href="https://www.nature.com/articles/nrendo.2016.142" target="_blank" rel="noopener"></a>are traditionally used for weightloss. Scientific data stands behind some of these herbs. Here we will focus on them and as the main source of information we will use the article "Anti-obesogenic and antidiabetic effects of plants and mushrooms", published in 2017 in Nature Reviews Endocrinology [<a href="https://www.nature.com/articles/nrendo.2016.142" target="_blank" rel="noopener">ref.4</a>].

What-are-the-mechanisms-behind-herbs'-effect-against-obesity

What are the mechanisms behind herbs' effect against obesity

What-are-the-mechanisms-behind-herbs'-effect-against-obesity_3_0

Some plants and fungi, which are used in Traditional Chinese medicine (TCM) or as nutritseutics, contain antioxidants, fiber and other phytochemicals and help lose weight by modulating various cellular and physiological pathways. These effects include:

What-are-the-mechanisms-behind-herbs'-effect-against-obesity_3_1

<ul>
<li style="font-weight: 400;" aria-level="1">decrease in appetite;</li>
<li style="font-weight: 400;" aria-level="1">modulation of lipid absorption and metabolism;</li>
<li style="font-weight: 400;" aria-level="1">increase in <a href="/p/5_bilki_poliezni_za_diabietitsi_i_khora_izlozhieni_na_risk_ot_boliestta_a1be3113_4acb_48b7_98d1_885314093e78" target="_blank" rel="noreferrer">insulin sensitivity</a>;</li>
<li style="font-weight: 400;" aria-level="1">thermogenesis;</li>
<li style="font-weight: 400;" aria-level="1">changes in the <a href="/p/chrievniiat_mikrobiom_i_nashieto_zdravie_62aa84cd_b51a_41ac_a714_087565dd2382" target="_blank" rel="noreferrer">intestinal microbiome</a>.</li>
</ul>

What-are-the-mechanisms-behind-herbs'-effect-against-obesity_3_2

Which-herbs-suppress-appetite

Which herbs suppress appetite

Which-herbs-suppress-appetite_4_0

Substances that have the potential to suppress appetite &nbsp;are isolated from some plants used in Traditional Chinese medicine (TCM). One of them is the substance celastrol, which is found in the roots of lei gong teng (Tripterygium wilfordii) - a Chinese herb commonly called the "thunder god vine". This plant is used by TCM for the treatment of rheumatoid arthritis and fever. Celastrol has been found to reduce appetite and food intake in laboratory mice and leads to a significant decrease in their weight.

Which-herbs-suppress-appetite_4_1

The fenugreek&nbsp; (Trigonella foenum-graecum) also quickly leads to a feeling of satiety, which has been confirmed in some studies.

sleep apnea syndromes

How essential oils help with snoring and sleep problems

Are there effective herbs against obesity and can they help you lose weight