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How to Prevent Snoring With These Easy Remedies

Presently, snoring has become so common that most of us do not even care to address it as a problem anymore. In some cases, snoring can be prevented using simple techniques or over-the-counter (OTC) medicines. However, it might also be a symptom of more serious health problems like sleep apnoea. Besides taking a doctor’s advice on how serious your snoring is, given below are some easy remedies that can help you prevent snoring.

Control your body weight

An increase in body weight is one of the most common causes of snoring. If you gain weight around your neck, the tissues present in your air passages relax. This restricts the airflow in your air tube. While sleeping, your throat may constrict, creating vibrating sounds. If you are overweight, losing weight might be an effective option to prevent snoring. A balanced and healthy diet, along with regular exercise and timely sleep, will always go a long way!

Pay attention to sleep hygiene

At least 7-9 hours of daily sleep is necessary to avoid snoring, among many other health complications. The main cause behind this is the fact that your muscles don’t recuperate when you don’t get the essential rest you need. Workaholics beware: if you don’t get enough sleep time regularly, you may end up snoring when you’re finally asleep!

Stay snore-free with a clean and pet-free bedroom

Make sure you clean your bedroom and dust your pillows before heading to sleep. Otherwise, you might develop allergic reactions to dust mites that gather in pillows. Health professionals say that allergies reduce the airflow in your respiratory system. This may force you to breathe using your mouth, increasing your chances of snoring.

If you have pets and tend to snore, don’t allow them into your bedroom. Pets carry an irritant called animal dander, which also causes allergies related to the respiratory system.

Control your posture

Sleeping on your back makes your soft palate and tongue collapse. Relaxed, the base of your tongue shifts to the back of your throat. As a result, it partially blocks the airflow and leads to snoring. The solution? Just try sleeping on your side. In this position, your tongue is less likely to collapse and block your air passage.

Additionally, you can prop up your head’s level by a maximum of four inches. For this, you can use normal pillows. If you experience neck pain, try using pillows that are specifically designed to prevent your neck muscles from getting cramped. Moreover, you can use full-length body pillows to help you sleep on your side. Experts say that these remedies will free your air passage and reduce snoring.

Avoid alcohol, sedatives, sleeping pills, and tobacco

Smoking irritates the membranes in your nose and throat. This leads to tissue inflammation, which blocks the airways in your body. Try to give up smoking if you wish to lessen your bedtime noises! You can also seek professional help for this purpose.

Drinking alcohol, especially before going to sleep, relaxes the muscles present in your throat. This, in turn, hampers airflow while you sleep. On the days you do consume alcohol, avoid drinking at least two hours before your bedtime.

While sedatives and sleeping pills let you get deep sleep, they might also be the reason you snore at night. These substances not only affect your throat muscles but also affect breathing. Try contacting your doctor to address this issue and check whether the pills you take make you snore. If possible, avoid consuming sedatives before going to sleep.

Hydration is key

Physicians recommend drinking plenty of water to prevent snoring. When you are dehydrated, your nose and soft palate secrete stickier mucous. This eventually leads to nasal congestion and snoring. To avoid dehydration, women and men require about 2.7 liters and 3.7 liters of water, respectively.

Clean your nasal passages

Your nasal passages may get partly blocked or congested if you have a cold or allergic reaction. Since they lead to snoring, a hot shower before bed can keep your nasal problems away. Otherwise, try rinsing your sinuses with a saline solution; a neti pot will come in handy! Alternatively, you can use facial steam bowls. Breathe in enough steam to clear your nasal passages and sleep without a sound.

Exercise your tongue and throat muscles

Your over-relaxed tongue and throat muscles block your respiratory pathways. There is a simple exercise to avoid this: position the tip of your tongue behind your top teeth, and move it back and forth for a few minutes per day. If that is too boring, start singing in the shower every day!

Install humidifiers

Dry air in your bedroom might increase your chances of snoring. With humidifiers in your room, your throat remains lubricated with the added moisture. The moist air also ensures that your nasal tissues do not swell up.

Apart from these effective measures that will help you in reducing snoring; meditation and yoga is another promising practice that will lower your snoring problem. Finally, try to have a diet free of dairy or gluten products. With these precautions, you will surely have a sound(less) sleep!

Overview of Retail Industry in India

The Indian Retail Industry is one of the largest and fastest growing among all the other industries in the world. It has emerged as one of the most dynamic and fast-paced industries because of the entry of many new private players and their increasing participation accounting more than 10% of the country’s Gross Domestic Product (GDP) & 8% of the employment. So, it is said that India is the world’s fifth largest retail destination globally as this field showing gradually inching its way towards becoming the next boom industry.

India’s price competitiveness attracts large retail players to use it as a sourcing base. But all players have not yet succeeded because of the heavy initial investments that are required to compete among other competitor companies to remain ahead in the long run. Retail Industry is not only an essential part of our economic structure but also mould our lifestyle. The modern retail account to only 10% accounts of the market value of $600 Billion but is expected to increase to 15%-18% by 2020 driven by income growth, urbanization and attitudinal shifts.

In the last 15 years, the sector has witnessed a CAGR of 7.46% and is expected to show more than 16.5% compounded annual growth in the next 5 years by 2020.

Retail Classification:

The Indian Retail industry can be broadly classified into two categories namely- Organized and Unorganized retail. Organized retail – Organized traders/retailers, who are licensed for trading activities and registered to pay taxes to the government. Unorganized retail – It consists of unauthorized small shops – conventional Kirana shops, general stores, corner shops among various other small retail outlets – but remain as the radiating force of Indian retail industry.

The Indian Retail sector has come off age and has gone through a major transformation over the last decade with a noticeable shift towards an organized retailing. As of now, the organized retail sector has contributed to 8% of the total trade and is expected to reach to 24% in the next five years. Healthy economic growth, changing demographic profile, increase in disposable incomes, urbanization, growing & changing consumer tastes and preferences are some of the key factors for driving growth in the organized retail sector market in India.

Apart from this, India has been ranked 3rd in the world after China and Brazil in terms of Net Retail Sales as it has been noticed that Food and Grocery account for close to 70% of the total sales in India and Jewellery account close to 6% which is expected to increase to 8% by 2020.

Key Growth Drivers of Retail Industry in India

Nuclearization of Families
An Increase in households incomes
Large working population
Reasonable Real estate prices
Increase in disposable income and customer aspiration
Demand as well as increase in expenditure for luxury items
Growing preference for branded products and higher aspirations
Growing liberalization of the FDI policy in the past decade
Increasing urbanization
The overall retail market of India has the potential to grow from $630 billion to $1,100-1,200 billion by 2020 as the Indian Retail sector will reap the benefits of a large and young population adding to the workforce, 70 per cent increase in income levels, Rapid urbanization and growing trend towards nuclear families, new technology and lifestyle trends creating replacement demand, etc.

Although the opportunity is massive, Indian retailers would need to transform themselves to win as with the GST coming in; productivity will go up along with manufacturing and retailing. With that we can participate in the consumption and growth story in India too.

The Road Ahead:

E-commerce is expanding steadily in the country due to which it is probably creating the biggest revolution in the Indian retail industry and this trend would continue in the years to come.
Organized retail is a new phenomenon in India and the market is growing very rapidly. The middle class growing very rapidly that is an important factor which is contributing in the growth of Indian retail sector. According to the report up to 2030, it is estimated that 21 million household will be converted into 91 million households who are in ‘middle class’. But for this both organized and unorganized retail companies have to work together to ensure better prospects for the overall retail industry in India while generating new benefits for their customers.

Incredible and Amazing Benefits of Exercise

Incredible and Amazing Benefits of Exercise

Looking for great information about amazing benefits of exercise on the body, here is your required information. You follow a healthier eating habit, clean your teeth regularly and clean your skin to avoid acne’s and pimples. But for a healthier and fit body you have to follow physical exercise on a daily basis. It is necessary for a healthier lifestyle, for mental and physical fitness. You can maintain your fitness by following routine exercises on a daily basis. Here, you will find some of the major benefits of exercise.

Strengthens Muscles
Exercise strengthens your muscles. Strong muscles can help in burning more and more calories faster because if you have more muscle mass, you would be able to burn more calories. A regular exercise for a few minutes only can make your muscles stronger and can keep you fit and smart even when you are not doing exercise.

Strengthens Bones
When you do weight-bearing exercise such as running, dancing, jogging and walking, it strengthens your bones. It is one of the major benefits of exercise. You should do some weight-bearing exercise regularly to add more strength to your bones.

Reduces Stress
Most of the people know that physical exercise can make their bones and muscles stronger, but they do not know what effects it creates on the mind. There are some unusual exercises that can be followed to stress management. The regular exercise helps a lot in reducing the quantity of stress hormones in your body. As a result you will have relaxed and peaceful blood vessels, slower heart rate, normal blood pressure. After taking exercise, you will clearly see on the face the reduced tension of muscles.

Exercise for Healthier Skin
One of the major benefits of exercise is that it can give you a healthier skin. When you follow the exercise on a daily basis, the blood circulation increases and it helps a lot in detoxifying your body by discharging all of the toxins from body. The exercise helps boosting oxygen to the body and also increases the production of collagen in the body. Collagen is basically a connective tissue that helps plumping your skin. When you do exercise the blood flow increases incredibly and it brings improvements in the skin complexion.

Brainpower & Exercises
The regular exercises boosts blood circulation to the brain and your brain is able to receive nutrients and oxygen properly. Your brain waves work smoothly and faster and you start thinking quickly. You would be able to solve your problems in a better way.

Helpful in Controlling Weight
Exercise is greatly helpful in controlling weight. The weight watchers can maintain and enhance their fitness by engaging themselves in physical exercises. The weight-bearing exercises such as jogging; walking and running can boost your metabolism to a certain level and help in burning more and more calories. If you cannot follow running, jogging or walking, you should be active in the household work throughout the day to remain fit and smart. You can use staircase instead of elevators while doing grocery shopping. You can return your home on foot instead of hiring taxi.

In short, there are a lot of benefits of exercise. It can reduce the risk of high blood pressure, heart diseases, diabetes. It can also help in reducing anxiety and depression. You will be able to enjoy a better and healthier life if you take exercises on a daily basis.