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Lifestyle Modifications for People with Sleep Apnea

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It’s common knowledge that eating well and exercising regularly are important, but many forget the fact that sleep is just as valuable. In that case, sleeping patterns should be taken more seriously.

In some instances, individuals stop breathing during sleep. This results in suddenly waking up, which is the body’s way to catch up with breathing. This is one of the symptoms of sleep apnea.

Researchers estimate that more than 900 million people worldwide have sleep apnea. Sometimes, people don’t even realize that they are suffering from it. Chronic daytime sleepiness and fatigue are symptoms to look out for. Likewise, people living with the patient can also help in observing what goes on during bedtime.

The good news is, there are plenty of ways to address this prevalent global problem painlessly. A lifestyle change can dramatically alleviate sleep apnea, and here are some ways to do just that.

  1. Have Regular Exercise

Regular exercise improves the quality and duration of sleep while reducing symptoms of sleep apnea. Studies show that exercise cuts the intensity of sleep apnea by 25 percent, even without weight loss. It’s the physical activity that makes a huge difference in reducing daytime sleepiness and fatigue.

That said, losing weight still makes a difference because being overweight is a risk for sleep apnea. Aside from exercising, having a proper diet and staying hydrated are necessary lifestyle modifications. There are serious health consequences that root from sleep apnea, so address sleep apnea as soon as possible.

Devise an exercise routine that is easy to commit to, like combining brisk-walking to work and weight training at home. Also consider yoga as it strengthens the airway muscles that improve breathing. The most important thing is to be constantly active.

  1. Use Noninvasive Machines

For treating sleep apnea, one of the best solutions is a CPAP machine. The continuous positive airway pressure (CPAP) machine delivers pressurized air to the individual suffering from sleep apnea. It ensures that the airway remains open during sleep.

The machine works great in treating snoring and sleep-disordered breathing. The effect is immediate, allowing one to feel more energized and focused.

Buying CPAP machines will surely make an impact, and the snoring will significantly be reduced. For jet-setters, there are portable machines. Make sure to have a humidifier with you as a CPAP machine tends to make the throat dry and the sinus congested.

  1. Stop Vices like Smoking and Drinking

For obvious reasons, vices can be detrimental to one’s health, yet a lot still turn a blind eye to them. Smoking increases the risk of sleep apnea as it greatly affects breathing. For those who already have sleep apnea, smoking can make it severe.

Likewise, consuming alcohol may cause obstructive sleep apnea. It relaxes the airway muscles; thus, loud and excessive snoring happens. With the natural breathing cycle interrupted throughout the night, sleep apnea worsens.

Abstain from all alcohol use and smoking once and for all. There will be difficulty quitting, but cutting down vices will be beneficial in the long run.

  1. Have Better Sleeping Practices

Getting enough hours of sleep isn’t enough; keep in mind that sleep quality matters as well. Some individuals may wake up feeling very unrested despite sleeping for a long time. People suffering from sleep apnea have difficulty experiencing healthy sleep, which is necessary for physical and mental health.

As much as possible, avoid electronics during bedtime to relax the mind. Stick to a scheduled bedtime to help the body get used to sleeping on time. It is also essential to make the sleeping environment comfortable to assist the individual in unwinding at night.

On some nights, try sleeping on one side instead of sleeping on the back of the stomach. Experts say that this greatly helps with reducing sleep apnea. Poor sleep hygiene contributes to sleep apnea, so having better sleeping practices will make a difference.

Combine Solutions

Since there are plenty of easily doable lifestyle modifications for sleep apnea, consider combining them. It would be much more effective to use machines while exercising, sleeping better, and avoiding vices. They are not mutually exclusive, so find a personalized approach that works for you.

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Mahesh is leading digital marketing initiatives at RecentlyHeard, a NewsFeed platform that covers news from all sectors. He develops, manages, and executes digital strategies to increase online visibility, better reach target audiences, and create engaging experience across channels. With 7+ years of experience, He is skilled in search engine optimization, content marketing, social media marketing, and advertising, and analytics.

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5 Ways to Use CBD For Self-Care

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5 Ways to Use CBD For Self-Care

CBD, or cannabidiol, is a naturally occurring compound found in the hemp plant. And while it’s commonly used as a wellness supplement, it can also be applied topically for self-care and pain relief. One of the biggest benefits of using CBD for self-care is that you can tailor your experience to your needs and concerns — whether that be helping you with sleep, stress relief, inflammation, or overall health — by choosing which type of product you’d like to use (e.g., capsules vs. oil).

CBD has been gaining popularity in the medical community and consumers alike. And it’s not hard to see why. The compound offers a wide range of benefits, ranging from reducing inflammation and anxiety to treating insomnia and even migraines. But is there anything else that CBD can be used for? Sure thing. See this list for five ways you can use CBD for self-care.

CBD oil can be used topically for pain relief and to moisturize dry skin and hair.

One of the easiest ways to use CBD for self-care is to use it as a topical. CBD oil can be used on achy muscles to provide pain relief, but it can also be used to moisturize dry skin, soothe the symptoms of eczema, and even help with acne. But how does it work? Well, CBD oil has the ability to penetrate the outer layer of your skin and bind to receptors in your skin cells. This activation of cannabinoid receptors, in turn, stimulates the production of natural moisturizers, which helps your skin stay hydrated.

If you’re looking for a supplement for sleep, try CBD capsules that you can take before bedtime

Before you try CBD capsules or any other type of CBD product, it’s essential to understand why CBD could be helpful for your sleep. CBD works by affecting your body’s endocannabinoid system — a system of neurotransmitters and receptors that help regulate your mood, appetite, memory, sleep, immune system, and pain.

CBD capsules are an excellent way to get the benefits of CBD, as CBD is absorbed well through the stomach. The capsules are also easy to carry around and take with you on the go. There are dozens of different CBD brands out there, and each of them has a different way of administering CBD capsules. Some of them use pure CBD oil, while others use a mix of CBD and another oil, like coconut oil or olive oil.

Make your own skincare products with CBD oil — like a DIY face mask!

If you’re into do-it-yourself (DIY) projects, you can make your own homemade face masks with CBD oil. All you need is CBD oil, vitamin E oil, and some other basic ingredients like honey and clay. Mix the ingredients together and rub them on your face. You can also add essential oils for a nice scent if you’d like.

This is a great way to use CBD oil in your daily routine without having to worry about the price or side effects, and you’ll be able to make all of these products with ease. Some of the best products to make yourself with CBD oil include a face mist, face mask, and moisturizer.

Another fun DIY: make your own CBD bath bombs!

If you’re making your own bath bombs, you’re probably looking for a way to make them more fun — and effective! Here’s a fun way to add CBD to your bath bombs: If you’ve ever taken a bath with Epsom salts, you know that it can be a relaxing experience. Epsom salts are also one of the best sources of magnesium, which is an essential element for good skin and muscle health. Epsom salt baths can be a great way to relax; you can make it better by adding CBD to your bath bombs.

For those who are looking to get their feet wet with CBD, a tincture is a great place to start. It’s a simple yet effective way to reap the benefits of CBD. You can add a few drops to your favorite beverage or food and even to your skincare products. It’s a discreet way to get your daily dose of CBD. But there’s more to CBD than just tinctures.

How do I choose a CBD product that’s right for me?

The first step to choosing a CBD product is deciding what the product will be used for. Will it be used to treat anxiety or insomnia? Maybe it will be used to treat a medical condition like cancer. Once you have decided on what you want the product for, you will begin to narrow down your search and find the right product for you. Choose a quality CBD provider from an online dispensary and only get products that are high quality and organic.

It can be a little confusing to try and figure out how to use CBD oil and add it to your regime. As a general rule, the easiest way to use CBD oil is to take a few drops under the tongue. This is usually the most effective way to get the CBD oil into your system, and the effects can be felt in under 15 minutes. Some people find that it helps to add the oil to their food or drink, but this isn’t necessary. There are also CBD capsules, which allow you to take your CBD in a different way. The downside to this is that the effects aren’t as strong and can take longer to be felt.

Conclusion: If you’re interested in trying out a new way to take care of yourself, then CBD may be the perfect option for you! It can be used in a variety of ways, making it easy to tailor your experience to your needs and concerns.

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Importance of Cultural Competence in Nursing and Holistic Care

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Importance of Cultural Competence in Nursing and Holistic Care

Every nurse should make cultural competence a priority as it acts as a bedrock for patient and nurse relationships. It helps in the development and growth of nurses and adds more social values to them. We understand that nursing is a very diverse profession, taking care of patients, their medications, and treatment plans. But nurses who practice culturally competence will have a more genuine connection with patients.

What is Cultural Competence in Nursing?

Cultural competence in nursing means a nurse takes care of a patient with cultural awareness including respecting and understanding their race, beliefs, and values. It helps nurses understand the patients’ needs without crossing any cultural boundaries. Patients are already overwhelmed in hospitals, however, if they get a nurse who understands their language and background it makes them relax and feel better in the environment of a hospital. To be culturally competent you must have:

1.   Cultural Awareness

To develop cultural competence in nursing you need to examine yourself and remove every sort of misjudgment that you have for any culture. A nurse should show a positive attitude toward every culture so they can give the best services to the patients of any culture.

2.   Cultural Knowledge and Skills

A nurse with knowledge on a range of cultures will be more prepared when it comes to treating a patient from a different culture or belief system. With this knowledge at hand, the patient engagement rate will rise along with the quality of care. Nurses can easily offend someone or cross boundaries if they don’t have the proper cultural knowledge of their patient.

3.   Cultural Interactions

As a culturally competent nurse, treating patients of different cultures with be a part of your daily routine. Through these interactions, you will receive additional insights into specific cultures, and how you should address issues that arise with any given patient. This knowledge, which I highlight as the #2 skill, will help you further treat patients of different backgrounds, cultures, and beliefs.

Benefits of Cultural Competence in Nursing

Cultural competence in nursing is important because it allows the nurse to provide the best care to each patient, resulting in excellent patient satisfaction and care. Without cultural competence, the healthcare sector will suffer a significant setback, limiting the services it can provide and who it can provide to.

Professional health providers who have a good background and understanding of cultural competency are less likely to hold stereotypes and think in myopic ways. It enables them to provide the finest service to everyone, regardless of socioeconomic status or religious beliefs.

Nurses develop better communication skills which allow them to have better interaction with patients of different cultures. Through these interactions, nurses acquire knowledge of various cultures which can be taught to others in the healthcare industry.

What is Holistic Care?

Cultural competence in nursing means taking a holistic approach to care that spans all across the world. Holistic care means taking care and provide support for the whole person. The focus isn’t merely on physical body health but also the mental, spiritual, and emotional health. A holistic approach emphasizes all these things because it is believed that if any one of these aspects of a person is ill, then the person can’t heal properly.

What are the Treatment Methods Used in Holistic Care?

Instead of using conventional treatments, the methods used in holistic care are different, more affordable and less risky. For example, to support positive mental health improvements of a patient methods, a holistic care provider may use hypnosis, massage therapy or meditation instead of medications. A holistic care nurse would interact with patients through different mind-body interventions like yoga and pilates to promote physical and mental health.

Holistic care nurses may use therapeutic modalities such as herbal remedies to help them maintain a healthy lifestyle and eliminate the reliance on medicines. There are various other methods, exercises and energy therapies used but the ones mention above are the most common.

Benefits of Holistic Care

The benefits of holistic care can be seen right away in most patient. First, it helps individual reduce their use of artificial treatment methods such as laboratory-made medicines and chemicals. It helps in the overall wellness of a person including mental and physical health.

It makes the patient more engaged with the decision-making that comes through the treatment process. And many times, treatments are more affordable than conventional methods.

Conclusion

To help treat patients more effectively and perfectly, nurses will need to be cultural competence and learn more about holistic care. Through these two methods, nurse will be able to provide top quality care to patient regardless of their cultures, beliefs or treatment decisions. They will be able to help patient through their mental, emotional and physical problems and adapt to any new issues that arise.

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10 Ways to Reduce College Stress

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10 Ways to Reduce College Stress

Most college students feel stressed at some point. It’s part of being a student. Although stress is a normal part of college life, it is something that you can manage. That is why people cerated statistics homework help to facilitate student’s life. These ten tips will help you manage stress and relax when it becomes too much.

  1. Do not stress about being stressed

Although it may sound absurd at first glance, this is a common reason for stress. When you feel stressed, everything seems to be slipping apart. It’s okay to feel guilty about it. It’s normal. The best way to manage stress is not to get stressed more about being stressed. It’s okay to admit that you are stressed and find a way to deal with it. It will only make it worse if you keep focusing on it, especially if you don’t take action.

  1. Sleep Well

College can make your sleep schedule difficult. More sleep can help you refocus, recharge and rebalance your mind. You can take a short nap, go to bed earlier, or make a commitment to yourself to get enough sleep. Sometimes, a good night of sleep is all that’s needed to get through a stressful situation.

  1. Take Some (Healthy) Food

Your eating habits could have changed, just like your sleeping habits. Consider what you ate over the last few days. Although you may believe your stress is psychological, you could be experiencing physical stress and “Freshman 15” if your body isn’t getting the right nutrition. Eat healthy, balanced foods, such as fruits, vegetables, whole grains, and protein. You can make your mama proud by what you choose to eat for dinner tonight.

  1. Get Some Exercise

It may seem that exercise is impossible if you don’t have enough time to eat well and sleep properly. It’s true that it can be difficult to find the time to exercise if you feel stressed. You don’t have to do a two-hour workout at the gym. You can go for a 30-minute stroll while listening to your favorite music. You can actually walk for just over an hour to get to your favorite restaurant off-campus, then eat a quick, healthy meal and walk back. Then, you can take a short nap. Imagine how much happier you’ll feel.

  1. Get Some Quiet Time

Think for a moment: When was the last time that you were able to spend quality time with yourself? Students in college have very little personal space. Your room, bathroom, classrooms, dining hall, gym, bookstore, library and any other places you visit during a typical day may be shared. You might need a little peace and quiet, without roommates or cell phones. It can be a great way to reduce stress by getting out of the college atmosphere for a few moments.

  1. Social Time

Are you still working on your English paper three days in a row? Is it possible to see the chemistry lab paper you are writing? Stress could result from being too focused on getting the job done. Remember that your brain is a muscle and needs to be given a break from time to time. You can take a break to watch a movie. Get together with friends and get out dancing. Take a bus to the city and spend a few hours there. Social life is an essential part of college. Don’t be afraid to include it when you are stressed. You might need it when you most need it!

  1. Make work more fun

One thing that may be causing you stress: the final paper is due Monday and the class presentation is due Thursday. It is easy to just sit down and go through it. If that is the case, you can try to make it more enjoyable and fun. Are all of you writing final papers? You agree to meet in your room and work for two hours. Then, you order pizza together. Are there a lot of presentations that your classmates need to make? Ask if you could reserve a room or classroom in the library so that you can all collaborate and share materials. This could help everyone lower their stress levels.

  1. Take some distance

Your problems may be your own. You might also try to help others. Although this may be beneficial for others, it can also cause more stress in your own life. If you’re stressed or your academics are in danger, it’s okay for you to take a step back. You can’t help but be a source of support for others if your own health is not in the best condition. Find out what is causing you stress and then take steps back. Then, and most importantly, do that step.

  1. A little help is available

Sometimes it can be difficult to reach out for help. Unless your friends are psychics, they might not realize how stressed you are. Many college students experience the same issues. Don’t be ashamed to share your feelings with someone you trust. This may help you to process what you need and make it clear that you can manage the stress. Many colleges offer counseling services for students who are afraid to dump too much on their friends. If you feel it will be helpful, don’t hesitate to schedule an appointment. You may also ask for help from the best legitimate essay writing service.

  1. Take a look at the bigger picture

College life can seem overwhelming. You want to meet new friends, be social, participate in clubs, go on excursions, join sororities or fraternities, and contribute to the campus newspaper. Sometimes it can feel like there aren’t enough hours in a day. It’s not. There is only so much a person can do, and that’s why you’re here: academics. You won’t enjoy your co-curricular activities no matter how exciting they may be. Keep your eyes on the prize, and then go out and make a difference in the world.

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