Are you suffering from sleep apnea ?

SLEEP DISORDERS : SYMPTOMS AND TYPES

1. INSOMNIA

2. HYPERINSOMNIA

3. PARASOMNIAS

INSOMNIA

Insomnia is a recurrent or persistent inability to either initiate the onset of sleep, or difficulty maintaining a normal uniform sleep pattern. Insomnia is the most common sleep disorder. Occasional insomnia may affect up to one third of the U.S population. The cause of primary insomnia is unknown but secondary insomnia may be caused by alteration of the circadian cycle (inner clock); medical, neurological or psychological illnesses. There are some transient insomnia that may arise from acute stressful situations of life, jet lag, shift work or side effects of some medications intended for something else.

HYPERINSOMNIA

It is an excessive day time sleepiness in certain conditions such as: narcolepsy and insufficient sleep syndrome. Narcoleptics may have additional problems, such as cataplexy (sudden loss of muscle tone) hypnagogic hallucinations (bizarre hallucinations). Narcoleptics usually present with episodes of sudden, uncontrolled desire to sleep, usually while eating, talking, or while driving.  Such condition must be distinguished from other conditions, such as use of drugs, stupor and akinetic seizures (drop attacks).

PARASOMNIAS

To better understand this disorder it is necessary to revise the physiology of the sleep cycle. The normal sleep activity has two major components: REM and NREM phases. REM stands for Rapid Eye.
Movements:

The NREM phase has 4 major stages, known as: NREM-1, NREM-2, NREM-3, and NREM-4.

NREM- 1: is a very superficial drowsiness, very light stage that is a transitional change from wake state. The predominant rhythm is beta rhythm in the EEG trace (4-7 Hz). It may last only a few minutes and the
arousal is easy.

NREM- 2: is a deeper stage and the EEG trace may show Gamma rhythm (12-16 Hz). It may show also “sleep spindles”.

NREM- 3:  is a deeper stage that may last from a few minutes up to 2 hours and the arousal is harder

NREM- 4: is the deepest stage and some snoring may appear. The EEG is remarkable for deep, high amplitude, slow rhythm complexes of Delta waves.  Most night mares, bed wetting and panic attacks may appear in children. Some sleep walking are common here. The body temperature and blood pressure falls, and the heart slows down.

REM PHASE

It may start around 90 minutes after falling asleep or after NREM-1 or NREM-2. It may fluctuate between certain NREM activities back and forth.  Most of the brain activity takes place here. Among the major changes that take place here, are: rapid eye movement, piloerection (goose skin), sweating, tachycardia, penile tumescense.  Body temperature and blood pressure rise. Sleep studies may reveal true, physiologic causes of erectile dysfunction, versus psychogenic ones. It is believed that most Parasomnias are due to abnormal swings between REM and NREM phases of sleep.

Some variants of Parasomnias are: Somnambulism (sleep walking), Confusional Arousals, Sleep Terrors, enuresis (bed wetting) and nightmares . Nightmares are unpleasant and frightening dreams that occur during REM phase and most may be considered benign. There usually vivid recollection of such dreams. There are some causes of nightmares that may arise from Post Traumatic Stress Disorders, that  may require psychotherapy or SSRI drugs.

Sleep apnea, occurs when the patient stop breathing several times during sleep, only to awake violently gasping for air when the Carbon Dioxide accumulates. It is most frequent in obese people when the cause is external but may appear from alteration of the centers in the brain that control the sleep.

How to increase your Appetite?

Thirteen Best Secretes To Curb Appetite Naturally:

NUMBER ONE:

Have two proteins serving at breakfast. For example:

• One cooked egg (poached, scrambled, fried, boiled), plus one ounce of cheese (any kind).
• Or 8 ounces of low-fat yogurt served with almonds.
• Proteins make us feel full longer. “Eat slowly, chew twice as long”.
• Always use small plates.

NUMBER TWO:

For lunch and dinner: always start with the items of LEAST calories, then follow with those items ofMOSTcalories. For example:

• Start with a veggie salad. Avoid commercial dressings. Favor vinegar, lemon, olive oil, etc.
• Eat grains, second. Then go to the heavier foods, such as meats, fowl or fish.
• By the time you getto the latter, you are already full. “Do not forget to use small plates all the time”.
• For more tips and more help to find your best portions for your height and physical activity, go to:

 www.mypyramid.gov . Click on “my pyramid plan” .

NUMBER THREE:

Get into snacking. Snacks when choose wisely, keep hunger pangs under control.  For Example:

• A veggie with whole grains such as humus, or salsa with whole wheat pita or crackers.
• A pair of fruits such as apples, pineapples, pears, etc plus cottage cheese.
• Or a smoothie made with berries and low fat yogurt.

Do not reach for sweeties like candies or cookies first. Always have a handful of nuts when yourguts grumble. Try to snack in between main traditional meals. Grassing keep the metabolism running.  

NUMBER FOUR:

Reach for those foods that are not easy to fix or are quick to eat. For example:

• Pistachios or shrimp that need to be peeled first. Have the chance to savor instead of dumpingin your mouth. You will fool your brain into thinking that you are eating more.

NUMBER FIVE:

When severely hungry,  drink water. Water is an easy filler and may be another way to be certain that you are thirsty and not hungry. This apply when choosing some other items rich in water content, such as:

• Cucumbers, lettuce, zucchinis, oranges, peaches, strawberries, melons, watermelons, etc.

NUMBER SIX:

Reduce caffeine drinks: coffee, tea, cola. Caffeine gives a short term energy buzz, but also increases the appetite. Caffeine also stimulates insulin secretion which reduces the blood sugar which tells your brain that it is time to eat. Limit caffeine further if you have insomnia.

NUMBER SEVEN:

Chew some cinnamon gum. While having gum in your mouth, you have less desire to put food in there. Chewing gums produce more saliva that fights infections. Chewing gum also reduces tension headaches and reduces stress. It is believed that cinnamon prevents early diabetes. Chewing gums can distract you so you can have less desire to smock a cigarette.

NUMBER EIGHT:

Fill up with FIBERS, Fibers stay longer in your stomach, making you fill full longer.  Fibers also hold water and expand the stomach. Fibers favor the intestinal beneficial flora that favor digestion and increase the immune system. Examples of Fibers: Fruits, especially berries, apples, pears, pineapples, etc. Beans, rice, oatmeal, whole -wheat bread, oat-bran muffins, etc.

NUMBER NINE:

Eat low sugar or sugarless CHOCOLATE for desert. One ounce of dark chocolate with 70% or more of cocoa content has only about 150 calories and is the best for our heart and brain. Where and how to order good chocolate: Call Scharffen Berger 866-682-5746

NUMBER TEN:

Eat nutrient-rich nuts, 30 minutes before dinner.  Nuts have the hormone GHRELIN, that stimulates hunger but also stay in the stomach longer.

NUMBER ELEVEN:

Take a brisk walk for 1/2 hour each day. Aerobic exercises lower the hunger hormone GHRELIN, burn calories, enhance your cardio and neurovascular circulation and enhance your balance, coordination and stamina.

NUMBER TWELVE:

Learn how to retrain your palate. If you routinely eat lots of sugars, salts and fats, your taste buds become desensitized. We develop a kind of “tolerance”, which explains why we require larger and bigger amounts of to be satisfied. But once we cut them down, within a few weeks, we regain the ability to detect and enjoy subtler flavors.

NUMBER THIRTEEN:

Sleep more and better, at least 6 hours a day.  People that sleep less than 6 hours a day have higher levels of GHRELIN hormone, making them almost constantly hungry, especially in the middle of the night.

OTHER USEFUL TIPS

A research on VINEGAR reveals that the acetic acid content of vinegar increase the certain proteins that melt fats. Skim milk has high contents of LACTOSE that may contribute to feel full. White tea extracts seem to inhibit the formation of new fat cells in the laboratory.

A BRIEF NOTE ON NATURAL AND ARTIFICIAL SWEETS

CANE SUGAR AND MOLASSES:   A recent report from the American Heart Association:  the use and abuse of sugars in food, may lead to high blood pressure, which in turn lead to brain and heart attacks.

HONEY: is a natural sweeter from flower nectar, concentrated by bees. Honey is 25-50% sweeter than cane sugar.

LOW OR NO CALORIE SWEETERS

ASPARTAME: It is made of combination of Aspartic Acid and phenylalanine. Sold in the market as NutraSweet and Equeal. They are 200% sweeter than sugar.

SACCHARIN: Contained in Sweet & Low. It is 200-700% times sweeter than sugar. Seem to induce cancer in laboratory animals.

SUCRALOSE: Found in Splenda. Seems to be 600% sweeter than sugar. It is very safe. Not linked to any disease.