'Embryologic twin' tumour discovered in student's brain

 From the section US & Canada

Doctors in California have removed a tumour they have described as an "embryologic twin" deep inside the brain of a young woman.
Yamini Karanam, 26, a PhD student in Indiana, had been experiencing difficulties with drowsiness, reading and concentration.
The discovery was made when doctors performed a newly-developed form of surgery to remove the tumour.
The growth, known as a teratoma, had bone and hair.
Ms Karanam, a student at Indiana University, jokingly described the tumour to KNBC, a California TV station, as her "evil twin sister who's been torturing me for the past 26 years".
The tumour was found in Ms Karanam's corpus callosum.
"This tumour was smack in the middle of that, so extremely deep in the brain," Dr Hrayr Shahinian told the BBC.
It was not until after she awoke from surgery that she realised the details of her condition.
Ms Karanam told the BBC that her reaction to the news was subdued at first, but later, when the anaesthetics wore off, she became more surprised.
"I just thought: 'There was a living thing inside my brain!'" she said.
Some medical experts have questioned whether it could be called a twin, but the doctor told the BBC it was "accurate, technically speaking" to call it an embryologic twin.
He added that she would have died if she hadn't had the surgery.

Teratomas are complex tumours

The rare growth was removed using a minimally-invasive "keyhole" surgery that uses fibre-optics to burrow deep into the brain and perform the operation.
"Traditionally they would have had to cut her from ear-to-ear, bring the scalp down in the back, and then open up the entire back of the skull," Dr Shahinian said.
Instead, the doctor used a half-inch incision in the back of the skull.
That operation, however, came at high cost, which Ms Karanam's insurance was not able to fully cover.
A fundraising webpage has been set up to help her cover the costs, and at the time of writing has raised over $34,000 (£22,400).
"I was asked if I had any emotions for the 'twin' or something like that, but I'm like 'No!'" she said. "I really don't have any feelings attached to it."

Efforts to fight malaria must be sustained

   TANZANIA joined the international community yesterday to mark the World Malaria Day under the theme “Invest in the future: Defeat Malaria.”

The country marked the day amid high hopes of eliminating the disease in the near future. Records indicate that since 2006, there has been a 50 per cent decrease in malaria to the current 9.5 per cent on the Mainland, while the disease is nearly eliminated in Zanzibar.

Indeed, in ten short years, there have been impressive reductions in malaria cases and deaths, which attest to government and other stakeholders’ commitment to tackle the disease.

It goes without saying that bed nets have been a big part of this success. The ownership of insecticide treated bed nets has increased from 23 per cent to over 90 per cent in a decade while over 72 per cent of children, a highly vulnerable group, now sleep under bed nets. Many of these children received their bed nets from school.

The revealed drop is measured from cases reported in various health centres and admission in wards as well as death of children under the age of five years.

All the labs in the health centres are equipped with facilities to detect such infections and the community is encouraged to undergo test after falling sick before taking any medicine.

Use of treated bed nets against mosquitoes continues to gain ground to prevent malaria. According to the World Health Organisation (WHO) an estimated 163 million cases of malaria occurred in Africa, causing an approximately deaths of 528,000 people.

Between 2000 and 2013, the estimated number of malaria cases at risk population declined by 34 per cent. However, WHO further indicates that malaria death rates declined by 54 per cent in the African Region.

Efforts by our researchers against malaria stationed at different centres like the National Institute for Medical Research (NIMR), the Ifakara Health Institute (IHI) and others in collaboration with international partners deserve acknowledgment. Despite the success, malaria programmes in the country still face challenges.

They include insecticide resistance, while sustaining the availability of malaria commodities need to be addressed. As pointed out by experts, future success will require tremendous efforts and continued commitment.

Funding from donors will remain important but domestic funding will make these gains sustainable. Indeed, Tanzanians will ultimately defeat malaria.

Caesarean cases increase in Dar maternity wards

 
 Research obtained from the Muhimbili National Hospital indicates a significant increase in CS in Tanzania
TANZANIA conducts a high number of caesarean births that exceed the World Health Organisation (WHO) recommended rates, a scientific research at the National referral hospital indicates.

The research obtained from the Muhimbili National Hospital (MHN) indicates a significant increase in CS rates from 21.5 per cent in 1999 to 31.8 per cent in 2006 and 49 per cent in 2012.

According to WHO since the mid-1980s, doctors have said the ideal rate of Caesarean -Section (CS) should range between 10 and 15 per cent.

The C-section is a surgical procedure in which one or more incisions are made through a mother’s abdomen (laparotomy) and uterus (hysterotomy) to deliver one or more babies.

The WHO warns that too many women in developing and wealthy countries alike are resorting unnecessarily to Caesarean sections to give birth as other pregnant women with a real medical need for a C-section simply do not have access to the operation.

“In a lot of developing and developed countries, there is really an epidemic of Caesarean sections, even when there is no medical need,” said Marleen Temmerman, director of the The main clinical indications of CS include a previous scar on the uterus scar, obstructed labour and fetal distress.

However, the research evidence has shown medical litigation pressure, motivation by incentives or maternal requests and care givers desire to satisfy the clients were found to contribute to unnecessary use of CS.

In an inteview with the ’Sunday News’ recently, the Director of Surgery at MNH, Dr Andrew Mgaya, said that apart from the unncessary cases, major reasons for high CS delivery included non-clinical situations at the referring points (regional and district hospitals and health centres) including limited theatre space.

Other reasons could be nonfunctional or lack of theatre equipment, consumables and sterile gauns, lack of blood for transfusion, under staffing and inadequate facility to care for expected premature babies at referring hospitals.

He mentioned other motives as insufficient amount of blood for transfusion, drugs and consumables running out of stock, increased wound infection rates and sadly pregnant/sick mothers sleeping on the floor.

“Together or independently, these deficiencies not only lead to unavoidable suffering and death but also diminish health care givers volition to work,” he said.

He said the setbacks lead to overwhelming numbers of women referred to MNH for CS, create a scramble over limited resources and as a result outbalance medical supplies, hence substandard care in terms of timeline of intervention and quality of care.

“Good examples include: Queueing in theatre waiting for surgery, (currently decision to delivery interval can reach 60mins,” he noted.

Commenting on the ways to achieve optimal emergency maternity care in the country, Dr Mgaya said that there is a need to improve access to all elements of emergency obstetric care and not by optimising CS only.

“They include reliable blood banking for safe blood transfusion, sufficient supply of essential drugs, ability to safely manage abortions and assist normal delivery by vacuum extractor and care of normal, sick and premature newborns,” he said.

According to him, this can be met by building capacity of regional and lower referral facility to ensure adequate obstetric care at the health facility of first contact to patients and thus reduce avoidable referrals.

Other interventions should include one to one antenatal education and counselling birth preparedness and informed decision making of mode of delivery to couples, introducing evidence based standard management guidelines of obstetric emergencies, care providers adherence to ethical conduct among others.

Commenting on the reasons behind unnecessary CS being undertaken without medical advice, Dr Mgaya noted that the practice is contrary to the ethics of medical practice which prioritise the mother over baby.

He said that unnecessary CS practices conducted under medical litigation pressure, pressure to satisfy clients and poorly setup routine health care auditing systems with blaming and over transparency have also been reported to induce fear to health care providers and hence a shift of focus from patient safety to safe guiding themselves.

Commenting on the WHO recommended rate, Dr Mgaya notes that there is no consensus regarding an optimal CS rate and CS rates, because variation between different delivery units usually depend on their obstetric populations, obstetric performance and referral system pattern.

”The WHO has recommended a community CS rate of not higher than 5 to 15 per cent . This means that CS rates lower than 5 per cent reflects in deprivation of access to CS to those in need, hence associated delivery complications,” he added.

Commenting on the matter, a resident of Dar es Salaam, Lucy Ndunga, calls upon government and other well-wishers to improve clinical maternity check-ups by providing more medical training to pregnant women to encourage them to deliver normally.

10 killed, 51 injured as vehicles collide.

Rescue efforts under way following yesterday afternoon�s road accident in Shinyanga Region in which ten people died and 51 were injured. (Photo: Correspondent Suzan Ditrick)
 At least 10 people died on the spot and 51 were seriously injured when two vehicles collided at Samuye village, Shinyanga Region, yesterday afternoon.

Shinyanga Regional Police Commander Justus Kamugisha said the accident occurred after a commuter bus was involved in a collision with a truck-with-a-trailer.

He said that the crash involved a Scania-make bus christened Unique with registration number T148 BKK heading to Tabora from Mwanza  and a trailer with registration number  T635 AJT on the Shinyanga-Nzega road.

“Ten people have lost their lives and 51 have sustained serious injuries and have been taken to Shinyanga Regional Hospital,” said RPC Kamugisha.

He said further details on the casualties would be given later, but not even a single name was given by the time we went to press.
He described the incident as the “worst road accident” to have occurred in Shinyanga Region.

The hospital’s doctor-in-charge, Salum Mfaume, confirmed having received nine bodies – adding that the tenth person died while receiving treatment at the facility.

 “The total number of those who have died is ten, while 51 people are being attended to in the hospital,” said Dr Mfaume.
Records show that this is the tenth accident reported in Tanzania within 42 days, with the toll standing at 150 people killed and dozens injured.

On April 17, a total of 39 people died in two accidents including 20 gold miners buried alive in Kahama District, Shinyanga Region.

Of those killed in road crashes, 19 died on the spot at Kiwira, Mbeya, when their vehicle – a Toyota Hiace with registration number T 290 ABU – veered off the road and fell into a river in Rungwe District.

Mbeya RPC Ahmed Msangi confirmed the incident, blaming it on speeding.

 At least 100 people died and 138 were injured in road accidents in the country between March 11 and April 12 this year.

Police sources maintain that the rate of road accidents can be contained if members of the public cooperate with traffic police officers and other authorities, including by observing traffic regulations and reporting offenders.

MOI to end orthopaedic patients overcrowding

BY GUARDIAN ON SUNDAY CORRESPONDENT
26th April 2015

The Muhimbili Orthopaedic Institute (MOI) patients overcrowding is expected to end this July, thanks to the initiative by the institute to construct a new building at the hospital.

MOI Executive Director Dr Othman Kiloloma told The Guardian on Sunday that Sh17.5billion has been spent for the new building construction to accommodate 340 patients.

The current building can only accommodate 152 orthopaedic patients but surpasses with 280 of them.

Dr Kiloloma said plans are there to ensure that all referral hospitals of Amana, Mwananyamala, and Temeke in the city are equipped with Orthopaedic services to enable more patients’ access to such services.

Other hospitals in the pipeline include Tumbi Hospital in the Coast Region and Morogoro hospital.

“Over one-third of patients we receive here can be treated at referral hospitals but we fail to send them back due to lack of such services,” he said.

According to him, Moi will soon engage on training medical professionals in the said hospitals on ‘eyes on, hands on’, which means treatments and training at once and ‘eyes on, hand off’ for observing how trainees perform their work on orthopaedic patients including monitoring and evaluation.

However, he said such training will commence after this years’ budget is passed saying proposals for the training has already been submitted to the Regional Administration and Local Governments (RALG).

The funds to be allocated will cater for bones theaters renovation, brain, spine and nerves surgeries; medicines and the purchase of other health equipment.
MOI will also have the task force committee to monitor health service integration to more than 80 percent hospitals that operates under RALG.

How to get pregnant fast

In this article
Trick #1: See your practitioner and consider genetic testing
Trick #2: Figure out when you ovulate
Trick #3: Get busy at the right time
Trick #4: Set the stage for super sperm
How long to try before seeking help
Last updated: September 2014
Maybe you're just really eager to get pregnant, or maybe you want your baby's birth to happen at a specific time. Here are four tricks to make it more likely that you'll conceive soon after you start trying.

(You'll dramatically reduce the risk of certain birth defects if you begin taking folic acid at least one month before you start trying to conceive. Find out what else you can do ahead of time to give your baby a healthy start.)

Trick #1: See your practitioner and consider genetic testing

You're more likely to have a successful pregnancy if your body is up for the task. To find out whether you're in baby-making shape – and to learn what changes may help – schedule a preconception checkup with a doctor or midwife. You may not be able to get an appointment right away or resolve any health issues immediately, but taking these steps as soon as possible will help you conceive faster in the long run.

Depending on your ethnic background and family history, our practitioner may encourage you to consider genetic screening to see if you or your partner are carriers for serious inherited illnesses such as cystic fibrosis, sickle cell disease, and others. This may be the single most important thing you can do to help ensure a healthy baby, and all it requires is a saliva or blood sample from each of you. It's even covered by most health insurance policies.

Trick #2: Figure out when you ovulate

The biggest secret to getting pregnant faster is knowing when you ovulate (release an egg from your ovary). Think of the egg as a bull's-eye and the sperm as arrows. One of the arrows has to hit the bull's-eye in order for you to get pregnant.

Since you ovulate once each menstrual cycle, there are only a few days out of each cycle when sex can actually lead to pregnancy. Knowing when you ovulate means that you and your partner can identify the bull's-eye and then aim for it, instead of just shooting a bunch of arrows and hoping the target happens to be there.

You can figure out when you ovulate using a few different methods. Our article about predicting ovulation walks you through them.

If you notice that you have irregular periods over the course of several months, pinpointing ovulation could be difficult. Ask your doctor for advice.

Trick #3: Get busy at the right time

Once you know when your egg will be released from your ovary, you can plan to have sex during your most fertile days: from three days before ovulation through the day of ovulation. (Starting a little sooner can't hurt; some women have gotten pregnant from sex that happened six days before they ovulated.)

You have a range of days for baby-making sex because sperm can survive for three to six days in your body. (Your egg survives for only about a day.) That means if you have sex on Monday, sperm can survive in your fallopian tubes, waiting for an egg to float by, until around Thursday – or maybe even as late as Sunday.

If you're not sure when your fertile period will be, here's an easy rule of thumb: Hit the sheets every other day. Having sex this often means you'll have healthy sperm waiting in your fallopian tubes every day, ready to spring into action whenever your egg gets released.

(If you want to have sex more often than every other day, that's fine. It won't help you conceive faster, but it won't hurt, either.)

Another tip: If you and your partner are waiting to have sex until your most fertile time, make sure you haven't gone through too long of a dry spell beforehand. Your partner should ejaculate at least once in the days before your most fertile period. If he doesn't, there could be a buildup of dead sperm in his semen when it's go time, and dead sperm can't get you pregnant.

Trick #4: Set the stage for super sperm

Sperm have their best shot at fertilizing an egg when they're healthy, strong, and plentiful. Several things can help your partner get his sperm supply in fighting shape:

Cut back on alcohol (studies show that drinking daily can reduce testosterone levels and sperm counts and raise the number of abnormal sperm)
Nix tobacco and recreational drugs (these can cause poor sperm function)
Eat enough of certain key nutrients – like zinc, folic acid, calcium, and vitamins C and D – that help create plentiful, strong, wiggly sperm
Avoid hot tubs, saunas, and hot baths, since heat kills sperm (testicles function best at 94 to 96 degrees Fahrenheit, a couple of degrees cooler than normal body temperature)
The sooner your partner can make these changes, the better: Sperm take a while to develop, so the improvements he makes today will yield better sperm specimens about three months from now.

How long to try before seeking help

If you're going to get pregnant naturally, it's very likely to happen within the first three months. About 6 out of 10 couples have conceived by then.

After that, how long you should keep trying before you seek help from a fertility specialist depends in large part on your age. Fertility declines as you get older, so if you're over 40, get help from an expert right away. If you're 35 to 40, talk to a specialist after you've tried for six months with no luck. And if you're under 35, it's probably fine to keep trying for a year before seeking assistance.

Of course, if you have reason to suspect a fertility problem in yourself or your partner, go ahead and make an appointment – there's no reason to wait.

Other links for you:

Trying to conceive? Five changes to make to your diet now
Reasons to start taking a prenatal vitamin
Fun and done! Parents relate the moment they con

Andhra Pradesh Forest Killings: A Drink Saved His Life, Says Witness Who Escaped

Andhra Pradesh Forest Killings: A Drink Saved His Life, Says Witness Who Escaped


It was liquor that saved him, said a witness, who claimed to be traveling with the men allegedly killed by the Andhra Pradesh police in the Seshachalam forest near Tirupati on April 7, 2015.

On April 6, Balachandran, a daily wage labourer said that he traveled with eight other men, including his father, from their village in Tamil Nadu to Pondicherry to find work on the invitation of a contractor.

While waiting for the bus to the town of Arcot, Balachandran went to get a drink at the government liquor shop with another man, who knew the contractor. The eight men from his village had left when they returned from the shop.

On reaching Nagari Puttur in the Chittoor district of Andhra Pradesh, Balachandran said that his companion called the contractor to join the others, but they received a warning to turn back or risk being arrested. After reaching his village, he learned the contractor, his father, and other men from his village were taken into police custody.

They were killed in the forest.

Balachandran's story was narrated by Henri Tiphagne, who heads People's Watch, a Tamil Nadu-based human rights group, which is responsible for identifying three witnesses and bringing two of them to give their statements to the National Human Rights Commission in Delhi.

"It is the drink that saved his life,” Tiphagne said at a press conference on Monday in Delhi, where two witnesses were also present, but they declined from speaking to the media directly.

The Andhra Pradesh police claim they opened fire in self-defence against 20 red sandalwood smugglers, who attacked them with stones, sickles and firearms in the Seshachalam forests, but human rights activists say they carried out extrajudicial killings. So far, the Andhra Pradesh government has not complied with the Hyderabad High Court order to register a case for murder under Section 302. Last week, the Madras High Court ordered the preservation of the bodies of six men till April 17.

"It is seven days since these killings took place and there is no FIR,” said Tiphagne, accusing the AP police of “stage managed killings."



NHRC "binding" orders

On Monday, the National Human Rights Commission ordered an inquiry by a judicial magistrate into the killings, and it directed the Andhra Pradesh government to submit the names of all police personnel and forest officials in the STF by April 22.

"Ensure that all the weapons allegedly used by the STF and the deceased persons be placed in safe custody," the human rights body said in a statement. "Police register, log books, GD entries and any other documents relating to the incident shall not be destroyed, tampered with or weeded out during the pendency of the NHRC proceedings."


The NHRC called for the postmortem to be conducted in accordance with its 2013 guidelines, which includes videography, and it ordered police protection for the witnesses and their families. "These directions are binding,” said Vrinda Grover, a human rights lawyer, who is assisting People's Watch.

Tiphagne said that families in the village of Pudur Kollamedu are traumatised, especially since they haven’t been able to perform the last rites for the dead men following orders of the Madras High Court that their bodies be preserved. They are being held at the government hospital in the district of Tiruvannamalai. "That trauma of having their own relatives bodies still there, cremation not performed, is still hanging over their heads," he said. "They are very scared.”

"We believe there are more witnesses in the villages, maybe in Tamil Nadu, maybe elsewhere, and for the fear of their lives, they are refusing to speak of matters,” the human rights activist said.

"Dumped as dogs"

Another witness, Ilangovan, who was heading to find masonry work with his friend, told People's Watch that they were forced out of an auto by the police at Nagari Puttur. He claims that they were "dumped as dogs" into a lorry, carrying around 30 men, which traveled a short distance to the Rangers Office in Kezthirupathy, where the police took photos of the men. It was here that Ilangovan seized his chance to jump out of the truck and run into the forest.

He returned home to his village, Malakanvayoor in Tamil Nadu, the next day. His friend's body arrived in the night.

The NHRC has deputed an official to record the statement of Ilangovan, who could not come to Delhi because he does not have any identity card required for travel. People's Watch, which is continuing its fact-finding mission, will present its report to the human rights body at its next meeting on April 23 in Hyderabad.



Fake encounters


Human rights activist have railed against extrajudicial killings in India for decades. In December 2012, NHRC told the Supreme Court it had received 1,671 complaints of extrajudicial killings in the last five years,” according to the 2014 Human Rights Watch Report, which noted some steps initiated to address the problem.


In January 2012, the Supreme Court ordered an independent panel led by a retired judge to look into 22 alleged extrajudicial killings by police in Gujarat state between 2002 and 2006, the report said. In July 2013, the Supreme Court set up an independent panel led by a retired judge after groups from Manipur state filed a public interest petition seeking an investigation into 1,528 alleged extrajudicial executions between 1979 and 2012.

Grover rebuffed the AP government claim that its police personnel had acted in “self-defence.” "Who is going to decide that this was an encounter in self-defence where the force used against people alleged to have stones, axes, sickles is to fire bullets and shoot them in the face,” she said.

Meanwhile, the AP police reportedly arrested 63 red sandalwood smugglers from Tamil Nadu, allegedly belonging to the same group, in Nellore district on Monday.

Grover said whether the dead men were smugglers is not relevant. "Whether somebody is a smuggler or an alleged terrorist, or whatever heinous crime that we wish to imagine, the law of this country does not give authority to the police to kill that person,” she said.

Campus Rape: Sexism Is The Biggest Problem, Not Security

Campus Rape: Sexism Is The Biggest Problem, Not Security

The increase in crimes being committed against women on university campuses, ranging from sexual molestations to murder, is a cause for concern as more women are entering institutes of higher education. A particularly egregious form of this violence involves rape (which does not always involve rape of students) on campus property. And these crimes are vastly underreported either due to embarrassment, self-blame, threats or intimidation, which often takes the form of publishing compromising photos on the web.

This kind of violence on university campuses puts to rest the myth that rapes are only the result of poverty, illiteracy, migration or the breakdown of traditional families. The fact that educated young men are perpetrators of the most egregious forms of violence against their fellow students speaks to the fact that this "rape crisis" needs to be understood through a larger aperture. This in part, requires examining the attitudes that produce a climate on campus that can enables sexual violence and sexually abusive relationships. These include societal views that have been expressed by politicians, lawyers, and educationalists alike that women are the cause of rape -- either because of their dress, or because they use cell phones, or because they like to move outside or even within the campus at night, or because they drink. What does this say about those who espouse these views? Would they seriously rape or condone the rape of a woman who does not comply with their criteria of appropriate social, sexual and gendered behaviour?

"Adopting strict security measures and surveillance techniques have not been shown to have any impact on reducing campus rapes especially when many of these may go on for long periods of time under threats, fear or intimidation, amongst other reasons."

Such attitudes need to be challenged and changed in the classroom through non-sexist educational textbooks, and in the echelons of higher education on all campuses. India's growing global reputation for encouraging a "rapist culture"-- true or not, like it or not -- cannot be refuted either by hiding behind claims that this is a western conspiracy (which does not in any way exonerate the racist views that may inform such positions) or more problematic excuses that "her dress made me do it" or "biology made me do it" or that women simply lie. It is time for men in particular to step up to the plate and take responsibility for the current crisis. This responsibility includes holding colleagues, faculty members and students accountable for their behaviour as well as being accountable for their own conduct towards women faculty, administrative staff and students.




This also requires several changes at the institutional level. Unfortunately these invariably take the form of intensifying security measures, including installing surveillance cameras, security checks and imposing ridiculous curfews on young adults. Adopting strict security measures and surveillance techniques have not been shown to have any impact on reducing campus rapes especially when many of these may go on for long periods of time under threats, fear or intimidation, amongst other reasons. The problem is not lack of security, but institutional sexism and systemic gender discrimination.

A cursory overview of the place of women in higher education reveals some startling facts. For example, there are only 13 female vice chancellors in India, six of whom are at women-only institutions. While the number of women in the higher educational system actually surpasses men in law schools and at the undergraduate levels, this has not translated into women wielding power in the top levels of the institutional hierarchy.

"While some academic advisory boards have a token female member, the overall assumption is that men are just natural leaders and decision makers."

Even those schools that flaunt their gender credentials in terms of faculty appointments continue to have a miserable record with respect to appointment of women to senior posts and leadership positions. In short, a senior management boys club exists on most university campuses that remain closed and insular, and clearly send out the message that men basically just want to work with men. The appointment of women to senior positions, coupled with an environment that acknowledges their historical and contemporary intellectual contributions, can help to break the deeply negative attitudes towards women that pervade the university space.

Even university environments reflect the gender bias. Faculty lounges, corridors and auditoriums are plastered with photos of elderly academic men, often pictured shaking hands with elderly male politicians, suggesting that the country has never produced any serious female intellectuals of repute. And while some academic advisory boards have a token female member, the overall assumption is that men are just natural leaders and decision makers. These are the attitudes that produce systemic sexism and an environment in which women are less respected, less valued, and hence also rapeable. And when the administration is called upon to address this negativity or sexism, the responses range from protectionism (and hence infantilising women) to increased campus surveillance and security, which does absolutely nothing to advance women's rights or eradicate the sexism.

Universities need to take the lead in changing attitudes about women. And this starts with treating women who demand change not as "frightening", "intimidating" or lacking maternal qualities, but as dedicated, passionate and committed to ensuring that higher education is an affirmative experience for all students, rather than a terrifying experience for even one.

Foods and Beverages to Avoid During Pregnancy

When you’re pregnant, you want to do everything that’s in the best interest for your baby. That includes eliminating the following items from your plate.


With and Without Diabetes
It's important whether you have diabetes or not to avoid certain foods while pregnant to help benefit you and your baby. It’s important to eat properly and avoid foods that could be damaging to the development of your child.



Mercury
The most common thing we hear to avoid during pregnancy is seafood high in mercury. Too much mercury could harm your baby’s developing nervous system. Foods to avoid include: swordfish, shark, king mackerel and tile fish. Other fish that would be lower in mercury include; shrimp, canned light tuna, salmon, Pollock and catfish. The recommendation for serving size of these fish is 12oz per week. If choosing albacore tuna (bigger fish=more mercury) limit your intake to 6oz per week

.

Raw Fish, Shellfish, and Undercooked Meats
Avoid raw fish or shellfish altogether. Make sure all fish is cooked to an internal temperature of 145 degrees. If you’re not sure of the temperature, invest in a meat thermometer. Avoid all raw or undercooked meats or poultry. It's recommended to avoid hot dogs and lunch meat. However, if you do eat hot dogs be sure to cook them until steaming. Cook eggs completely until firm,  and avoid pates and meat spreads unless canned

Unpasteurized Cheese

Avoid all unpasteurized cheese products such as brie, feta, and blue cheese unless they are clearly labeled as pasteurized. This also includes any unpasteurized juice, cider, or milk.

Caffeine

Pregnancy can leave you feeling extra tired and fatigued. Unfortunately caffeine can cross the placenta, so it’s best to avoid or limit the amount of caffeine you drink. For pregnant women, caffeine should be limited to less than 200mg per day. One cup of coffee contains about 95mg of caffeine, while one cup of tea contains about 47mg

Alcohol

Alcohol can be damaging to your baby’s tiny developing organs including the brain, and can lead to a whole host of disorders called Fetal Alcohol Spectrum Disorders. It’s better to be safe than sorry, so in this case eliminate all alcohol use while pregnant.

Takeaway

Although this list may seem like a substantial amount of foods and beverages to limit, remember it is only for a short time. The health of your baby is worth the sacrifice.

DRESSED: THE SECRET TO BETTER SALADS

We pile on the greens, veggies, fruit, seeds and nuts, hoping to get the most nutrients possible from our salads, but a dose of dressing can tip the scales in the wrong direction, adding unhealthy fats as well as unwanted chemicals. And although fat levels may differ (sorry, fat-free, but we’re looking at you!), most bottled salad dressings you find on supermarket shelves are generally loaded with additives, thickeners and preservatives.

The good news is you can whip up a healthy homemade version of your favorite dressing with just a handful of real ingredients—ones you can actually pronounce! These recipes are easy to make and call for items you probably have on hand. And not only are they better for you, they taste better, too.

VIRTUOUS VINAIGRETTE
A simple oil- and vinegar-based dressing allows the flavors of the salad ingredients to shine through. Start with the 3:1 ratio: 3 parts oil to 1 part acid will yield a balanced blend to top your leafy greens. Customize by using different vinegars, such as champagne vinegar or sherry vinegar, and include freshly chopped herbs or shallots for a zesty flavor infusion. Adding a small amount of Dijon mustard will boost the flavor as well as help emulsify the dressing. (Don’t worry if it’s a little on the tart side—once it’s mixed with the salad, it will have just the right amount of tang.) Be sure to whisk your mixture together until it no longer appears separated and serve immediately. Otherwise, store your vinaigrette in the fridge for 3 to 4 days. Remember, it’s normal for the dressing to naturally separate over time, so simply give it a whisk just before serving.

HEALTHIER HONEY MUSTARD
Always a hit on salad, a drizzle of this sweet and tangy dressing will also amp up many entrées or sides—chicken, salmon, potatoes, garlic toast—you name it! Simply whisk together 1/2 cup Dijon mustard, 3 tablespoons honey, 1/4 cup olive oil and 1 teaspoon rice vinegar or lemon juice. Store leftovers for about a week.

RANCH REVIVAL
A creamy all-natural ranch-style dressing comes together with a few basic ingredients: 1/2 cup mayo, 1/3 cup sour cream and 1 cup buttermilk. From there you can build your own flavor by adding fresh dill, chopped parsley, chopped chives, salt and pepper and about 1 tablespoon vinegar. Shake in a bit of onion or garlic powder for more zip. Mix thoroughly and let it chill in the fridge for 1 hour before serving. Refrigerate leftover dressing—it should last about a week.

LOOK BEYOND THE GREENS SCENE
Try any of these dressings on a homemade coleslaw by mixing shredded carrots and cabbage with sunflower seeds, raisins and a touch of lemon juice.
Give your pasta salad a makeover by tossing whole wheat fusilli, asparagus, feta cheese, olives, fresh basil and chopped tomatoes with your homemade vinaigrette.
Instead of using mayo to mix up your famous potato salad, give it an extra-special touch by using your homemade ranch dressing instead.
EXPERT TIPS
To help speed up the emulsification process when mixing salad dressings, use a blender or food processor.
If mixing your dressing with a whisk, use a glass or stainless steel bowl, not aluminum. Acids in the dressing can mix with the aluminum, giving a metallic taste to your dressing.
Do the lettuce taste test: Pour a small amount of dressing into a bowl or measuring cup. Dip a piece of lettuce into the dressing and give it a try. This will give you a better idea of how your mixture will taste once it’s mixed with greens.
Store leftover dressing in the fridge in appropriately sized containers like the Snapware®
Total Solution™ food storage containers. Less room for air means they’ll stay fresher longer.
Still worried about the fat in the oil? If you’ve been cruising along on the fat-free bandwagon, jump off! We’re learning more all the time about how we need fat in our diets for our bodies to thrive. Monounsaturated fats, found in olive oil, improves cholesterol and may help keep insulin at healthy levels. Plus, a recent study from Purdue University published in the journal of Molecular Nutrition & Food Research revealed that monounsaturated fat actually helps the body absorb even more nutrients. But like most things, portion control is key, so when it comes to dressing, go for a drizzle, not a downpour!

YOUR TURN: Do you have a favorite homemade salad dressing recipe? Please share!

Egg Salad Sandwich Recipe for Your Flat-Belly Diet

Make your egg salad sandwiches flat-belly friendly by replacing the mayonnaise with Greek yogurt. In this egg salad recipe for a flat-belly diet, gets the classic seasonings of dill, celery, and green onion — but a little lemon juice adds a some unexpected tang. Try serving egg salad over a bowl of lettuce greens. This sandwich pairs well with fresh berries as a side.




Prep time: 10 minutes

Cook time: 15 minutes

Yield: 4 servings

6 eggs
1/3 cup Greek yogurt
1/2 teaspoon lemon juice
Pinch of pepper
1/4 cup green onion, thinly sliced
1 celery stalk, thinly sliced
1 tablespoon fresh dill, chopped
8 large lettuce leaves
8 slices whole-wheat bread

In a medium pot, place the eggs and fill with water. Bring the water to a boil over high heat.

Continue boiling for 5 minutes.

Turn off the heat and cover, allowing the eggs to rest for 5 minutes.

Pour off the water, and cover the eggs with ice for 5 minutes.

Peel the eggs and place them in a medium bowl.

Smash the eggs with a fork and stir in the yogurt until a chunky paste forms.

Mix in the lemon juice and pepper to taste.

Stir in the onion, celery, and dill until incorporated.

Toast the bread, and serve the egg salad on the 2 slices of bread with 2 leaves of lettuce each.

Per serving: Calories 262 (From Fat 85); Fat 9g (Saturated 3g); Cholesterol 317mg; Sodium 388mg; Carbohydrate 25g (Dietary Fiber 4g); Protein 19g.

Top 10 Natural Antibiotics

Antibiotics are medicine used to treat and prevent bacterial infections. When used properly, they can either kill or inhibit the growth of bacteria that cause problems like ear infections, stomach problems and several skin issues.

Different types of antibiotics work against different types of bacteria and some type of parasites. Doctors prescribe an antibiotic depending upon the specific germ (bacterium or parasite) that is causing the infection.

However, antibiotics do not fight infections caused by viruses, such as colds, the flu, most coughs, and sore throats. They also do not work against fungal infections.

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Antibiotics have become one of the most over-prescribed medicines today. This is dangerous because overuse and misuse of antibiotics leads to antibiotic resistance.

In addition, excess use of antibiotics can kill off normal defense bacteria that live in the bowel and cause side effects like diarrhea, mild stomach upset and nausea.

Hippocrates said, “Let your food be your medicine, and your medicine be your food.” This is so true in terms of overuse of synthetic antibiotics, when there are many natural antibiotics provided by nature.

Many foods act as natural antibiotics and are effective in treating many health issues. Unlike the over-the-counter antibiotics, most natural antibiotics also fight viral and fungal infections. Plus, they do not kill off the ‘good’ bacteria required by the body.

These natural antibiotics alone may not be sufficient for treating serious infections, though. For serious infections like typhoid, tuberculosis and others, it is best to use these natural antibiotics as an adjunct treatment along with the antibiotics prescribed by your doctor.

Make sure you complete the full course of treatment as directed by your doctor; otherwise it may lead to the growth of bacteria and even cause them to become resistant to drugs, resulting in more serious illness.





Here are the top 10 natural antibiotics.

1. Garlic




# Garlic is a natural antibiotic as well as antifungal and antiviral agent. A 1999 study published in the journal Microbes and Infection found that the sulfur compounds known as allicin in garlic act as natural antibiotics. In addition, garlic contains a host of vitamins, nutrients and minerals that are beneficial to overall wellness.

It also helps kill intestinal parasites.

Eat 2 to 3 raw garlic cloves on an empty stomach daily. Also, include garlic in your cooking.
Taking garlic supplements also help protect against various pathogens and diseases. Consult a doctor before taking a supplement.
2. Honey






Herbalists consider honey as one of the best natural antibiotics. It also contains antimicrobial, anti-inflammatory and antiseptic properties. A 2014 study presented at a meeting of the American Chemical Society found that honey has the ability to fight infection on multiple levels, making it more difficult for bacteria to develop resistance to it.

Its unique combination of hydrogen peroxide, acidity, osmotic effect, high sugar concentration and polyphenols help kill bacterial cells. To get the antibiotic benefit of honey, always use raw, organic honey. Manuka honey is also a good option and has been found to be beneficial in the topical treatment of wounds containing S. pyogenes.

To strengthen your immune system, mix equal amounts of honey and cinnamon and eat it once daily.
Adding honey to tea, smoothies and juices is another excellent way to enjoy its health benefits.
3. Oil of Oregano




According to a 2001 study by Georgetown University Medical Center, oregano oil may be an effective treatment against drug-resistant bacteria. Carvacrol, a chemical component in oregano oil, helps reduce infection as effectively as traditional antibiotics.

It also contains antioxidant, antiseptic, antiviral, antifungal, anti-inflammatory, antiparasitic and pain-relieving properties.

For treating foot or nail infections, add a few teaspoons of oregano oil to a tub filled with warm water. Soak your feet in it for a few minutes daily for a week.
For sinus and other upper respiratory infections, put a few drops of the oil of oregano in a pot of boiling water and inhale the steam. Do this once daily until you get rid of the infection.
4. Olive Leaf Extract




The natural antibiotic effect of olive leaf extract can treat different types of bacterial infection. A 2003 study published in the journal Mycoses also noted that olive leaves have good antimicrobial potential against bacteria and fungi.

Olive leaf extract also has anti-inflammatory properties. Additionally, it exhibits free-radical scavenging abilities.

You can make olive leaf extract for external use at home. Put a handful of finely chopped fresh olive leaves into a glass jar with a lid. Pour vodka over the leaves until they are completely covered. Close the lid and keep the jar in a dark place for 4 to 5 weeks. Using a cheesecloth, strain the liquid into another glass jar and your homemade olive leaf extract is ready to use.
Another option is to take olive leaf extract in supplement form. 250 to 500 mg capsules twice daily is the standard dosage. However, consult a doctor before taking the supplement.
5. Turmeric




In Ayurvedic and Chinese medicine, turmeric’s antibiotic properties are used to help destroy bacteria that cause diseases and promote the body’s natural defenses. In addition, it helps prevent bacterial infections in wounds.

According to a 2009 study published in Antimicrobial Agents and Chemotherapy, the antimicrobial activity of curcumin against helicobacter pylori showed positive results. Curcumin is the active ingredient in turmeric.

Mix 1 tablespoon of turmeric powder and 5 to 6 tablespoons of honey. Store it in an airtight jar. Have ½ teaspoon of this mixture twice daily.
You can also take turmeric supplements of 400 to 600 mg, twice daily. However, consult your doctor first.
6. Echinacea



Echinacea is a natural antibiotic that can treat wounds and bacterial infections. The herb also strengthens the body’s defense system so it can fight several infections.

Applying echinacea cream or ointment topically can disinfect and treat eczema and psoriasis a few times a day. It can also treat open wounds and other bacteria-related skin problems.
To help ward off bacterial infections, drink 1 to 2 cups of echinacea tea a day.
You can also take echinacea supplements of 300 mg, 2 or 3 times a day. Consult your doctor before taking this supplement.
Note: Unless directed by your doctor, do not take this herb internally for more than a week or 10 days. Plus, this herb may not be suitable for people suffering from autoimmune disorders.

7. Ginger



Ginger’s natural antibiotic property helps prevent and treat many health problems caused by bacteria. Fresh ginger has an antibiotic effect against food-borne pathogens like salmonella. It also has an antibacterial effect on respiratory and periodontal infections.

Ginger tea is a great preventive measure against bacterial infections. To make the tea, grate 1 inch of fresh ginger and boil it in about 1½ cups of water for 10 minutes. Strain, add honey and lemon juice for taste and drink it.
Also, include dry or fresh ginger in your cooking. You can also take ginger capsules, after consulting your doctor.
8. Goldenseal







Goldenseal’s natural antibiotic property works well for both topical and internal bacterial infections. Goldenseal contains a compound called berberine that helps kill many types of bacteria that cause many health problems.

Berberine also activates white blood cells, making them better at fighting infection and strengthening the immune system.

For internal use, prepare a cup of herbal tea by steeping 1 teaspoon of goldenseal powder in 1 cup of hot water. Strain and drink it while it is still warm. Drink this tea once daily.
For external use, prepare a mixture with 1 teaspoon of goldenseal powder and the oil of a few vitamin E capsules. Apply it to the affected area 3 times a day.
Note: Do not take this herb internally for more than a few weeks at a time.

9. Grapefruit Seed Extract




Grapefruit seed extract (GSE) is a natural antiseptic as well as antifungal and antiviral agent. In fact, it is reported to be effective against more than 800 forms of viruses and bacteria, more than 100 strains of fungus and many parasites. In addition, GSE is high in antioxidants, which boost the body’s natural immunity.

According to a 2002 study published in the Journal of Alternative and Complementary Medicine, GSE exhibits antimicrobial properties against a wide range of gram-negative and gram-positive organisms at 1:512 dilution.




For skin infections, add a few drops of GSE to 1 tablespoon of water and then apply it on the affected area. You need not rinse it off. To use it as a skin cleanser and for acne treatment, moisten your face and hands, pour 2 or 3 drops of the extract in your hands, massage your face with it and then rinse it off.
For internal use, mix 10 to 15 drops of GSE in ½ glass of water and drink it 2 or 3 times a day.
10. Neem




Neem, also known as Indian lilac, is another natural antibiotic. Neem helps fight the bacteria that cause pimples and acne. Unlike antibiotic medicines, neem fights bacteria without causing bacterial resistance over time.

In addition, due to its antibacterial nature, neem keeps different types of oral problems like cavities, plaque, gingivitis and other gum diseases at bay.

To prevent skin infections, use cosmetics and skin care products that have neem as one of the main ingredients.
Take neem tablets to help remove accumulated toxins in the body and any parasitic organisms. Consult your doctor for the correct dosage.
Resources:

http://online.liebertpub.com/doi/abs/10.1089/10755530260128023
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2663130/
http://www.ncbi.nlm.nih.gov/pubmed/12870202
http://www.acs.org/content/acs/en/pressroom/newsreleases/2014/march/honey-is-a-new-approach-to-fighting-antibiotic-resistance-how-sweet-it-is.html
http://mic.sgmjournals.org/content/early/2012/01/31/mic.0.053959-0.abstract
http://www.sciencedirect.com/science/article/pii/S1286457999800033
http://onlinelibrary.wiley.com/doi/10.1002/ptr.2473/abstract
http://www.sciencedaily.com/releases/2001/10/011011065609.htm

How To Get Rid Of Dark Circles Fast

Dark discoloration of the skin under the eye is mainly referred to as dark circles. It is also known as dark rings or shadows.
Some of the main causes behind the formation of dark circles are heredity, aging, dry skin, prolonged crying, working for long hours in front of a computer, mental or physical stress, lack of sleep and an unhealthy diet. Both men and women of different age groups can have dark circles.

Dark circles are not a serious skin problem, but they make people look tired, exhausted, unhealthy and older. You can easily get rid of unsightly shadows under your eyes using some easy home remedies.
Here are the top 10 ways to get rid of dark circles fast.




1. Almond Oil
Almond oil is a great natural ingredient that is very beneficial for the delicate skin around your eyes. Regular usage of almond oil will help fade your under eye circles. In addition to almond oil, you can use vitamin E oil to eliminate dark circles under the eyes.

Before going to bed, apply a little almond oil over the dark circles and gently massage it into the skin.
Leave it on overnight.
The next morning, wash it off with cold water.
Follow this remedy daily until the dark circles disappear.

2. Cucumber
Cucumbers have skin-lightening and mild astringent properties that help fix those raccoon eyes naturally. Plus, they have a soothing and refreshing effect.

Cut a fresh cucumber into thick slices and chill them in the refrigerator for 30 minutes. Put the slices onto the affected skin area for about 10 minutes. Wash the area with water. Repeat twice daily for about a week or more.
Another option is to mix cucumber juice with lemon juice in equal amounts. Use a cotton ball to apply the mixture on the affected skin. Leave it on for 15 minutes and then wash it off with water. Follow this remedy daily for at least one week.
3. Raw Potato
There are natural bleaching agents present in potato that can help lighten dark circles and get rid of puffiness around the eyes.

Grate one or two chilled potatoes to extract the juice. Soak a cotton ball in the juice and place it over your closed eyes. Make sure the juice covers the dark circles under your eyes as well as the eyelids. Allow the juice to sit for 10 to 15 minutes. Rinse your eyelids well with cool water. Repeat once or twice daily for a few weeks.
Instead of potato juice, you can also use thick potato slices to remove dark circles.

4. Rose Water
Rose water has incredible ingredient for skin care. It rejuvenates the skin and has a soothing effect on tired eyes. Due to its mild astringent properties, it also works as a good skin toner.

Soak cotton eye pads in pure rose water for a few minutes.
Put the soaked pads on your closed eyelids.
Leave them on for about 15 minutes.
Follow this remedy twice daily for a few weeks.

5. Tomato
Tomatoes have bleaching properties that can lighten skin to a great extent.

Mix one teaspoon of tomato juice with one-half teaspoon of lemon juice. Gently apply this mixture on the dark circles and allow it to sit for 10 minutes. Rinse it off with water. Follow this remedy twice a day for a few weeks. Simply using tomato juice will also work.
You can also drink a glass of tomato juice with some mint leaves, lemon juice and salt. For maximum results, be sure to drink this juice immediately after making it. Drink it once or twice a day for about a week.

6. Lemon Juice
The vitamin C present in lemon juice can also help remove dark circles under the eyes, thanks to its skin-lightening properties.

Use a cotton ball to apply fresh lemon juice around your eyes. Leave it on for about 10 minutes and rinse it off. Do this once daily for a few weeks.
Another option is to make a thick paste by mixing one tablespoon of lemon juice, two tablespoons of tomato puree, a pinch of gram flour (besan) and turmeric powder. Apply this thick paste gently around your eyes. Rinse it off with clean water after 10 to 15 minutes. Repeat two or three times every week.
Note: If the lemon juice causes a burning sensation then discontinue its use.

7. Coconut Oil





Massaging with coconut oil is another effective natural remedy to lighten dark circles. Due to its moisturizing quality, coconut oil also promotes smooth skin and prevents wrinkles and fine lines under eyes.

Simply massage some extra-virgin coconut oil on the under eye area.
Leave it on for a few hours, and then wash it off.
Repeat two to three times daily for a few months or until you are satisfied with the results.

8. Tea Bags





 The caffeine and antioxidants present in tea can be highly beneficial for getting rid of dark circles as well as puffiness under eyes by shrinking the blood vessels and reducing fluid retention. The tannins, in particular, help decrease swelling and discoloration.

Chill two used green or black tea bags in the refrigerator for about half an hour.
Place one tea bag over each eye and leave it on for 10 to 15 minutes.
Remove the tea bags and wash your face.
Repeat once or twice daily for a few weeks.
Note: Be careful not to get the tea in your eyes.


9. Cold Compress




Cold compress can constrict the blood vessels under the eyes and help a lot in reducing eye puffiness and dark circles.

Soak a washcloth in cold water or cold milk. Put it over your closed eyelids for several minutes.
Alternatively, you can wrap a few ice cubes in a soft napkin and place it under your eyes for a few minutes. You can also use a bag of frozen peas, a chilled teabag or a cold spoon.
Follow these remedies a few times daily.



10. Turmeric




Turmeric has antioxidant and anti-inflammatory properties that can help minimize dark circles. It will also make the skin around your eyes smoother and softer.

Mix two teaspoons each of turmeric powder with pineapple juice to make a thick paste.
Apply this paste to the affected area.
Leave it on for about 10 minutes before wiping it away with a soft, damp cloth.
Do this daily until you get positive results.
Additional Tips

Get adequate sleep and rest.
Avoid rubbing your eyes too much or too often as it causes the blood vessels to dilate, thus making the under eye circles appear darker.
Remove your make-up before going to sleep or else it may irritate your eyes.
Limit sun exposure.
Drink plenty of water throughout the day to get rid of water retention that could be causing the problem.
To avoid eye bags caused by pooling of fluids in your lower eyelids, elevate your head by adding two or more pillows under your head before going to sleep.
Pay attention to your diet and eat foods rich in vitamins A, C and E.
Stop smoking and restrict alcohol and caffeine consumption; smoking damages skin cells, and alcohol and caffeine contribute to dehydration which in turn weakens the delicate skin around the eyes.

How to Stop Snoring

Cures, Remedies, and Tips For You and Your Partner

Just about everyone snores occasionally, but if snoring happens frequently it can affect the quantity and quality of your sleep and that of your family members and roommates. Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring. There are many other effective solutions available.

The causes of snoring: Identify the cause to find the cure

Not all snoring is the same. In fact, everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.

People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.

Where does the snoring sound come from?

Snoring happens when you can't move air freely through your nose and mouth during sleep. Often caused by the narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring

Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.
Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.
Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.
Is it just snoring or sleep apnea?
Snoring could indicate sleep apnea, a potentially life-threatening condition that requires medical attention. Sleep apnea is a breathing obstruction, causing the sleeper to keep waking up to begin breathing again. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea, so if you’re suffering from extreme fatigue and sleepiness during the day, your problem may be more than just snoring.

Don’t let snoring damage your relationship

Is snoring causing a rift in your relationship? No matter how much you love each other, the loss of sleep from frequent snoring can strain a relationship as well as put your partner’s health at risk.

When snoring is a problem, relationship tension can grow in the following ways:

Sleeping alone. If you or your partner snores, one of the easiest solutions is for you to sleep apart in different rooms. This often results in a lack of needed physical intimacy, straining the relationship. And if you’re the one snoring, you might feel lonely, isolated, and frustrated about something you feel you have no control over.
Snoring spats. It’s common to be irritable when sleep loss is an issue, but try reining in your frustration. Remember, you want to attack the snoring problem—not your sleep partner.
Partner resentment. When a non-snorer feels he or she has done everything possible to sleep through the night (ear plugs, noise machines, etc.) but his or her partner does nothing to combat his or her own snoring, it can lead to resentment. Working as a team to find a snoring cure can prevent future fights.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected. 

Communicating with a partner who snores

So you love everything about your partner… except his or her snoring. It’s normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring, it’s important to handle the problem sensitively. Remember that your partner likely feels vulnerable and even a little embarrassed about his or her snoring.

Time your talk carefully. Avoid middle of the night or early morning discussions when you’re feeling exhausted.
Keep in mind it’s not intentional. Although it’s easy to feel like a victim when you lose sleep, remember that your partner isn’t keeping you awake on purpose.
Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.
Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments you’re harboring. 
Use humor and playfulness to bring up the subject of snoring without hurting your partner’s feelings. Laughing about it can ease tension. Just make sure it doesn’t turn into too much teasing.
Dealing with complaints about your snoring

It’s common to be caught off guard—not to mention to feel a little hurt—when a partner complains about your snoring. After all, you probably didn’t even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, it’s a common and a very real problem.

If you dismiss your partner’s concerns and refuse to try to solve your snoring problem, you’re sending a clear message to your partner that you don’t care about his or her needs.

Keep the following in mind as you and your partner work together to find a solution to your snoring:

Snoring is a physical issue. It’s nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
Avoid taking it personally. Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to find a cure for the snoring.
Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it’s not okay for them to throw an elbow jab or snap at you when you’re snoring. 
Finding the right snoring cures, solutions, and remedies

There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task. Unfortunately, many of these unusual devices are unproven or work by simply keeping you awake at night. There are, however, plenty of proven techniques that can help you eliminate snoring. Not every remedy is right for every person, though, so it may require some patience, some lifestyle changes, and a willingness to experiment with different solutions.

The first step to solving a snoring problem is to find the cause of your snoring. Enlist your non-snoring sleep partner to help you keep a sleep diary to monitor your snoring. Observing patterns in your snoring can often help pinpoint the reasons why you snore, what makes it worse, and how to go about stopping your snoring.

How you snore reveals why you snore

It’s crucial to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.

Closed-mouth snoring may indicate a problem with your tongue.
Open-mouth snoring may be related to the tissues in your throat.
Snoring when sleeping on your back is probably mild snoring—improved sleep habits and lifestyle changes may be effective cures.
Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.
Self-help cures to stop snoring

There are many things you can do on your own to help stop snoring. Home remedies and lifestyle changes can go a long way in resolving the problem.

Lifestyle changes to stop snoring

Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring. 
Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
Bedtime remedies to help you stop snoring

Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.
Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.
Stop Snoring Solution: The tennis ball trick
Is sleeping on your back causing you to snore? If so, try the tennis ball trick. Sleep with a tennis ball (or similar sized ball) attached to the back of a pajama top or T-shirt. (You can sew or safety pin a sock to the back of the pajama top, then put a tennis ball in it.) The tennis ball is uncomfortable if you lie on your back, and you will respond by turning on your side. Or wedge a pillow stuffed with tennis balls behind your back. Soon you will develop side-sleeping as a habit and not need the tennis balls.

Throat exercises to stop snoring

Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.

Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.

Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
Close your mouth and purse your lips. Hold for 30 seconds.
With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
Alternative remedies for snoring
Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
Playing the didgeridoo may sound strange, but studies show that learning to play a didgeridoo (native Australian wind instrument) can strengthen the soft palate and throat, reducing snoring.
Medical cures and treatments for snoring

If you’ve tried the self-help solutions to stop snoring without success, don’t give up hope. Medical cures and treatments could make all the difference. New advances in the treatment of snoring are being made all the time and the various devices available to stop snoring are becoming more and more effective and comfortable. So even if your doctor recommends something that in the past you found to be uncomfortable or ineffective, that doesn’t mean the same will be true now.

Medical cures for snoring

If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.

Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
Dental appliances, oral devices, and lower jaw-positioners often resemble an athlete’s mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep.
Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring.
New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals. These newer remedies may require further study.
When to see a doctor about snoring

Snoring can sometimes be a warning sign of a more serious problem. A doctor should evaluate a snorer for any underlying medical conditions, other sleeping disorders such as sleep apnea, or any sleep-related breathing problems. Call your doctor if you or your sleep partner have noticed any of the following red flags:

You snore loudly and heavily and are tired during the day.
You stop breathing, gasp, or choke during sleep.
You fall asleep at inappropriate times, such as during a conversation or a meal.
To rule out a more serious problem, a physician may refer you to a sleep specialist for a home-based sleep test using a portable monitor or request you stay overnight at a sleep clinic. If these sleep studies conclude that the snoring is not related to any sleeping or breathing disorders, you can discuss different treatment options to stop the snoring.

More help for sleep

How Much Sleep Do You Need? – Sleep Cycles & Stages, Lack of Sleep, and How to Get the Hours You Need
Can't Sleep? – Causes, Cures, and Treatments for Insomnia
How to Sleep Better – Tips for Getting a Good Night’s Sleep
Sleep Apnea – Symptoms, Causes, Cures, and Treatment Options
Not Sleeping Well? – There May Be a Medical Cause
How to Sleep Well As You Age – Tips for Overcoming Insomnia and Sleeping Better Over 50
Resources and references

General information about snoring

Mayo Clinic - Snoring – Multi-section article, from causes to self-care and cures. (Mayo Clinic)

The Physiology and Anatomy of Snoring – Covers the physical causes of snoring, and surgical and non-surgical cures and treatments. (Centre for Snoring and Sleep Disorders, Sydney, Australia)

Snoozing or Snoring – Written for kids, and provides a good overview of snoring, typical causes, and possible treatments. (KidsHealth, Nemours Foundation)

Treatments for snoring

Surgery for Snoring – Brief descriptions of the types of surgery for snoring. (British Snoring & Sleep Apnea Association)

Palatal Implants Provide Effective Snoring Relief – Covers the methodology and results for this snoring cure. (Medical News Today)

Singing Your Way to a Snore Free Night – NPR story describes “Singing for Snorers,” a program that teaches singing exercises to help reduce snoring. (National Public Radio)

Didgeridoo helps stop snoring – A study done at the University of Zurich in Switzerland has shown that participants who played daily slept better and complained less about daytime sleepiness. (Australian Broadcasting Corporation)

Finding sleep clinics, dentists, and otolaryngologists for snoring

Locate a Sleep Center in the U.S. by Zip Code / Locate a Sleep Center by State – Helps you to find an accredited sleep center near you. (American Academy of Sleep Medicine)

Find a Dentist – Search for a local dentist in the U.S. who specializes in dental devices for curing snoring. (Academy of Dental Sleep Medicine)

Find an Otolaryngologist – An international directory of head and neck surgeons, who may be able to help cure snoring. (American Academy of Otolaryngology – Head and Neck Surgery)

Authors: Jeanne Segal, Ph.D., Lawrence Robinson, and Robert Segal, M.A. Last updated: February 2015.