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Do you know that sitting continuously for extended periods is as bad as smoking? trunk extension exercises is because constant sitting causes us to bend forward unknowingly. It adversely affects your posture and gives you a slump earlier on in life. Sitting in a bad posture also puts our spine under pressure. It may, over a while, impact its health negatively. Back or trunk extension/ stretches should be done by every person whose daily schedule consists of sitting in a particular position for a prolonged period of time. Strengthening your trunk extension muscles will help properly align your spine and get rid of many upper and lower back pain. Easy Trunk Extension Exercises You Can Do at Home Follow these simple exercises and benefit from them in the form of a healthy spine and a good posture. Basic trunk extension stretch. Back extension with or without arm support. Plank with knees bent. Table top position. Lower back yoga stretch. 1.  Basic Trunk Extension Stretch woman doing a back stretch, Credit: Pixabay Stand straight. Put your hands on your hips and start bending your upper back backward. Your lower back should initiate this motion. Stay here for 2-3 seconds and slowly pull your upper back forwards. You can also go ahead and bend your back forwards and touch your toes with your hands. Trunk extension normal range is when your back is at an angle of 40-60 degrees. It is the first move you should do after you have sat for quite a long spell of time. 2.  Back Extension with or Without Arm Support Back extension exercise, Credit: Pixabay Lie down on your face. Bend both of your arms in such a way that your forearms touch the floor. Pull your core muscles in and slowly raise the body from the ground without lifting or changing your forearms’ position. Your back muscles should lift you instead of your arms. Be in this position for around 10 seconds and then go back to the resting position. Do it at least ten times. After sometime, you can do the same exercise without letting your forearms rest on the floor. You can raise both the arms off the floor for the exercise to become more challenging. If you feel any tension or pressure in the lower back, rest for a few moments and start again. 3.  Plank with Knees Bent Woman performing plank exercise, Credit: Pixabay The plank is an advanced exercise and should be done only when you feel that you’re ready to do it. Settle in a plank position. In the beginning, your knees can touch the floor. Now bend your arms and let your forearms rest on the floor. Your trunk should be away from the floor. Be in this position for around 10 seconds and then rest. This exercise can be done for upto 60 seconds if you feel strong. 4.  Table Top Position Woman assisting a person in exercise, Credit: Pixabay Settle in a tabletop position. Pull your stomach muscles in. Now slowly lift one arm keeping your balance steady. Now lift another arm. Keep alternating for about ten times. You can also close your eyes during this exercise to make it more challenging. 5.  Lower Back Yoga Stretch Woman doing an exercise, Credit: Pixabay Lie on your abdomen. Bring both of your hands behind your back and clasp them together. Engage your core muscles. Take a big breath in and lift your head, chest, and legs from the floor. Exhale while you come down in the resting position. Repeat it ten more times. Doing these back strengthening and stretching exercises regularly will increase your mobility and provide you with a much better posture. Your spine health will improve and you’ll be able to stand up taller.

Ask anyone what do they mean by their core muscles. Chances are, they’ll point towards their abs. People are obsessed with having six-pack abs and spend hours toning and strengthening their ab muscles. Even the most die-hard fitness fanatics aren’t aware that the core muscle group isn’t just the abdomen that they constantly strive to make aesthetically appealing! You’ll be surprised to know that core is made of your abdomen, middle, and lower back, hips, and thighs. From helping us in our daily movements to protecting us from various back and digestive problems, it is time to get a deeper understanding of the core and why strengthening and training it is critical to your health. What Does Your Core Consist of? A person doing plank exercise, Credits: Pixabay Your core primarily includes your ab muscles, lower back muscles, glutes (hips), and thigh muscles. It does a variety of functions. Impart stability to your body. It helps you to perform everyday activities like walking, running, cycling, bending efficiently. Directs energy from lower body to the upper body and vice versa. It supports your spine, pelvis, and ribs. They align the parts of your upper and lower body like skull, spine, and tailbone. Reasons Why Your Core Strength Is Important? Provides stabilization to your body. It enables you to move efficiently. Protects you against back injuries. It helps you to expel waste from your body. Core strength is crucial to building strength in any other body part. 1.  Provides Stabilization to Your Body A person standing upright, Credits: Pixabay Your body can balance itself only through strong core muscles. They support your whole body, including your spine and pelvis, and connect the upper and lower body. Hence, without their adequate strength, you will not be able to stand erect and upright. 2.  Enables You to Move Effeciently People walking, Credits: Pixabay Core strength is essential for your daily movements. Without a stable base, you cannot move forwards, backward, and sidewards. Every type of activity requires core stability. How efficiently you can walk up and down a rugged hill without falling is determined by your core muscle group strength. 3.  Protects You Against Back Injuries Adiagram depicting human back, Credits: Pixabay Since the core is the foundation of support for your entire body, strengthening the core muscle group protects you from injuries and accidents that can adversely affect your lower back. Weak core muscles can make you prone to various injuries, lower back pain, and other digestive ailments. 4.  Helps You to Expel Waste from Your Body A diagram represing human intestine, Credits: Pixabay When your core muscle group contract, it leads you to unimportant and undigested food portions from your body. It is why good core strength is crucial for your digestive health. It is needed to expel the deoxygenated air, feces, urine from your body. The more core strength you have, the more easily you will be able to accomplish this process. 5.  Core Strength Is Crucial to Build Strength In Any Other Body Part A person doing lunges, Credits: Pixabay As you already know, without adequate core strength, you won’t be able to perform movements that engage other body parts like arms, shoulders, and hamstrings. Core stability and strong abs are needed to strengthen different parts of your body. If you find it difficult to perform exercises like plank, pushups, and bicep curls, you likely have weak core strength. As you build your core strength, you’ll find that you can better perform all these different exercises. Core Muscle Workout – Exercises for a Rock Solid Core Some of the best exercises for building a strong core are: Russian twists Plank Squats Lunges 1.  Russian Twists A person doing russian twists, Credits: Pixabay Keep your feet flat on the floor. Bend backward and lift your feet slightly up from the floor. Clasp both of your hands and start twisting from side to side. You can even hold something in your hands for added resistance. Look straight ahead and keep your ab muscles constantly engaged. 2.  Plank A person doing plank exercise, Credits: Pixabay Come down on your forearms and keep your body as straight as possible. You can bend your knees and let them touch the floor if you’re performing this exercise for the first time. If you’re up for a challenge, you can lift your knees off the floor. Remain in this position for about 30-60 seconds, depending on your fitness level. 3.  Squats A person doing squats, Credits: Pixabay Keep your feet shoulder-width apart. Raise your hands forward and bend down as if you’re sitting on a chair. Keep your knees behind your toes as you bend down. Suck your ab muscles in and go as low as you can. Remain in this position for a second and slowly come back up. Perform this exercise atleast ten times. 4.  Lunges A person doing lunges, Credits: Pixabay Start by keeping one foot in front of the other. Bend down while keeping your knees behind your toes and then get back up. Don’t bend forward instead of going down. Keep your upper body straight and pull your shoulders back. Repeat this exercise for around ten times on each leg. By now, you must have found out how important your core muscles are for your overall well-being. Next time you do any exercise, remember to engage your core muscles, and by core, you already know that we don’t mean just your abs.

There must be nobody in this world who hasn’t been around a snorer at some point in their lives. We often find them very annoying and try all sorts of ways either to make them get rid of their snoring weight loss or to get ourselves as far from them as possible. But did you know that snoring is more than just an irritating condition that many seem to exhibit? Persistent, heavy snoring is a sign of a lifestyle-related illness. It can also be seen as your body’s way of telling you that you’ve piled on many extra pounds than it can handle. Snoring weight loss, both of them are intimately connected in a vicious pattern. One gives rise to the other, and before you know, you become a victim of one or the other obesity-related health condition. Is there a way to break this pattern? There certainly is. Keep reading to know-how. How Snoring Affects Weight Loss? A person stepping on the weighing machine, Credits: Pixabay When you sleep, your neck muscles relax. When these muscles over relax, it makes your nose and throat become narrower than usual for the air to reach the lungs. It results in the surrounding tissue vibrating and causing snoring noises. Snores become heavy and louder as your air passage in the nose and throat becomes narrower. When people become overweight, fat accumulates in different parts of their bodies. When this fat accumulates in your neck, it makes its size larger. A neck that exceeds 16 inches compresses the upper airway, i.e., your nose and throat, especially when you’re lying on the bed at night. Hence, this compression of the airway results in you making snoring sounds. Apart from the neck, excessive belly and chest fat can also make you an annoying snorer. Your diaphragm is pushed upwards, and the fat on your chest makes your ribcage compressed. Consequently, the capacity of your lungs is reduced. This restricts the flow of that air, which is needed to prevent the collapse of the throat. Hence by lowering your body fat, you can automatically feel a remarkable difference in your snoring. Many people have successfully minimized or resolved their problem of snoring after weight loss. Snoring Can Cause Weight Gain – How? A person with belly fat, Credits: Pixabay Everyone knows the importance of a good night’s sleep for optimal health. In fact, those on a weight loss journey are advised to get 6-8 hours of quality sleep every day to keep their hormones and blood sugar levels stable. Excessive snoring does not let you sleep properly. Due to a lack of sleep, you feel tired and worn out the next day. To compensate for the lack of energy you feel afterward, you inevitably reach out for high sugar foods. Apart from overeating, you also don’t feel like exercising when you’re sleep-deprived. The combination of overeating and lack of exercise directly leads to weight gain. Weight gain and excess fat, as you just read above, is what makes you snore even heavier than before. How Can You Get Rid of Snoring by Losing Weight? Healthy food and exercise equipment, Credits: Pixabay Eat smaller and nutrient-dense foods, and stop eating 3-4 hours before bedtime. Swap unhealthy foods with healthy alternatives. For example, substitute milk chocolate with dark chocolate, white flour with brown flour, etc. Make sure to move your body often. Engage in 30-45 minutes of physical activity daily. Make fruits and vegetables an essential part of your diet and eat till you’re satisfied, not full. This snoring diet weight loss can effectively help you to shed extra pounds. You will feel a tremendous difference in snoring before and after weight loss. Just focussing on your health will enable you to get rid of this noisy problem and impart quality sleep so that you wake up rejuvenated the next day.

Everyone desires a trim and toned physique. Unfortunately, most people’s busy lifestyle never leaves them with enough time to focus on their health. The result? Unwanted weight gain in the form of the belly, hip, and thigh fat. At the same time, many work hard to get rid of the extra pounds. Although it takes months of sincere effort and discipline, the result is always worth it. Weight loss comes with its own set of side effects. Body changes after weight loss aren’t the only visible effect that you may notice. You also experience many unusual things that you never did before. It’s like a whole new you. Keep scrolling to know what surprises await you as a leaner, toned up version of yourself. Unusual Things That You Experience After Weight Loss You’ll reach out for more warm clothes. Bland foods will seem tastier than before. You’ll not know what clothes to buy. People will have lots of opinions about you. You’ll need to invest more on high-quality moisturisers. Snoring will bid you goodbye. You’ll become a health guru. 1.  You’ll Reach out for More Warm Clothes Woman wearing warm clothes, Credit: Pixabay As you lose the fat in your body, the levels of thyroid hormone also lower. Consequently, you become sensitive to cold. Before losing weight, you might have felt hot most of the time. Now, its opposite will happen. You’ll be the first one to switch off the AC or the fan in your room. 2.  Bland Foods Will Seem Tastier Than Before Woman enjoying eating a salad, Credit: Pixabay You won’t be picky about food anymore. The taste buds of people who are overweight is used to the taste of a variety of food. On the other hand, those who are losing weight stick to more or less the same kind of food every day. Their taste buds become more sensitive to different types of food items, and hence what seems to be bland before becomes tastier. 3.  You’ll Not Know What Clothes to Buy Woman seeing clothes, Credit: Pixabay It’s a guarantee that you’ll have to spend some money buying new clothes. Weight loss of more than 20 pounds will make all your clothes too big for you. Venturing into a clothing store, you’ll not have the option of going to your old section of plus size clothes anymore. It might take you hours to figure out what to ultimately buy that will fit your new body size while complimenting your physique. 4.  People Will Have Lots of Opinions About You People gossiping about a person, Credit: Pixabay Unfortunately, it’s true. There will be some people who will not even notice that you’ve lost weight, while others will keep speculating about how you achieved your target weight. Most of the people will harbor their own opinions about your weight loss journey so far. It can even go upto the extent of you becoming a source of criticism and suspicion. But don’t let others’ opinions put your spirits down. 5.  You’ll Need to Invest More on High-Quality Moisturisers high-end skincare products, Credit: Pixabay Sagging skin due to muscle loss is one of the common rapid weight loss side effects. Many people rely on crash dieting, diet pills, and supplements to lose weight in a short amount of time. It leads to muscle loss instead of fat loss. When your body doesn’t have enough muscle to support itself, it begins to sag. To achieve a more plump and youthful skin, eat a well-balanced diet filled with enough vitamins and minerals. At the same time, invest in some high-quality moisturizers to moisturize and bring that glow back in your skin. 6.  Snoring Will Bid You Goodbye Man snoring while sleeping, Credit: Pixabay Problems like snoring occur due to excessive fat in the neck, chest, and belly area. There’s good news here as even a slight weight loss of 5-10 pounds will greatly minimize the problem of heavy snoring. Snoring weight loss is intimately connected with weight loss. As you lose weight, other sleep disorders like sleep apnea will also vanish. 7.  You’ll Become a Health Guru Women talking, Credit: Pixabay Seeing your impressive weight loss will prompt your colleagues, family members, and friends to come to you for advice. They will want to know how you managed to shed weight and what challenges you had to face. They’ll also ask for nutrition advice themselves. It’s your duty to supply them with authentic information. There you go! As you move towards your goal weight, you might have already started to experience one or the other of the above mentioned things. These unusual and surprising things are a part of your weight loss journey. Don’t let the negatives get you down. You are on the right track. Keep it up!

Snoring is something that everyone unknowingly does. It does not mean that something is wrong with you. However, when your snoring weight loss turns heavy and increases in frequency, that’s when it starts disrupting the quality of your as well as your partner’s sleep terribly. Everyone knows the importance of a good night’s sleep for a well functioning body. A lack of sleep not only makes you feel tired and fatigued all day, but it also contributes significantly to weight gain. Not many know that weight loss is a powerful weapon against snoring. You can immediately feel the difference in your snoring before and after weight loss. Besides getting rid of the extra pounds, there are many other easy ways by which you can stop the snoring menace from wreaking havoc in your life. Put an End to Snoring with These Remedies As mentioned before, one of the most potent things you can do to stop snoring is to lose weight. People have found the frequency of their snoring weight loss greatly diminished. Read on to find out what else you can do about it. Avoid drinking and quit smoking. Move more, weigh less. Try not to sleep on your back. Use a mouth guard. Decongest your nose. Install a humidifier. Inculcate proper sleep habits. 1.  Avoid Drinking and Quit Smoking No drinking and smoking sign, Credit: Pixabay Try not to drink alcohol before hitting the bed at night. As a muscle relaxant, it makes your throat to close up during sleep. Consequently, you’re more likely to snore heavily while sleeping. Smoking leads to nasal congestion and inflames your airways. Inhalation becomes difficult, which leads to snoring. So smoking is something that you should definitely quit. 2.  Move More, Weigh Less exercise regularly, Credit: Pixabay Excess weight that accumulates due to mindless eating is one of the major causes of heavy snoring. Large neck size of over 16 inches causes the upper airway in your throat to compress. It directly leads you to snore. Pay attention to your diet as snoring diet weight loss is commonly ignored by most people. Heavy snoring inhibits you from getting a sound sleep. Consequently, you will get tired the next day and reach out for more high-sugar food items to maintain your focus. Consuming such food items makes you pile on pounds in all the organs of your body. Neck fat thus leads you to snore and, in turn, disturbs your sleep. It is how snoring weight loss. To tackle this issue, make exercise a regular part of your lifestyle along with a balanced diet that will effectively reduce your weight and help you get rid of heavy snoring. 3.  Try Not to Sleep on Your Back Man sleeping on his side, Credit: Pixabay Change your sleeping position and try sleeping on your side instead of your back. It will minimize the pressure on your airway and your chin, making you less prone to snoring. Inculcating this habit may take some time, but you will certainly get used to it with regular efforts. Alternatively, you can also put some extra pillows below your head so that it becomes raised. By clearing your throat, it will greatly minimize your chances of snoring. 4.  Use a Mouth Guard mouth guard, Credit: Pixabay The mouths of those who snore often tend to fall open during sleep. A mouth guard or any other similar device closes the mouth and prevents it from opening. When your mouth doesn’t open, snoring is automatically reduced. Sometimes the nasal passages of a person close up when he/she sleeps. They can be held open by a nasal strip. These kinds of devices are effective in reducing the frequency of snoring in people. 5.  Decongest Your Nose Man with a stuffy nose, Credit: Pixabay If you’re suffering from a stuffy nose, it means your airways are blocked. Blocked airways make the process of inhaling air a lot more difficult. Make sure to rinse your nose thoroughly before going to sleep. Alternatively, you can also use a nasal decongestant and nasal strips for breathing without any trouble. It will contribute significantly to minimize your snoring. 6.  Install a Humidifier Man operating on a humidifier, Credit: Pixabay It is a fact that dry air irritates the nose and throat membranes. It swells the nasal tissues causing you to snore. An easy solution for it is to bring back the moisture in the air by installing a humidifier. If you’re someone who is easily irritated by dry air, then switching on your humidifier is the best thing you can do. 7.  Inculcate Proper Sleeping Habits Man waking in the morning, Credit: Pixabay If your body doesn’t get adequate rest, then you will feel exhausted. As you already snore, hitting the bed when you’re exhausted will cause you to snore even more. It will instantly disrupt your sleep. Maintaining a proper sleeping schedule will enable you to go to bed without feeling bone tired. Hence, you will not snore heavily due to being overly tired. Thus, you see that by adopting one or the other of the above-mentioned remedies, you can easily get rid of your excessive snoring. Apart from snoring weight loss, and using nasal decongestants, you can also get yourself medically checked if your snoring persists despite taking the above measures.

Have you ever given attention to the quality of air in your house? Do you or your family members often find yourself coughing or sneezing irrespective of the season? Not many are aware of the fact that proper ventilation inside the house ventilation options can play a huge role in their overall health. A well-ventilated house should first figure out your list of priorities if you plan to purchase a new house. Ventilation – Why Is It Important? A house with its door open, Credits: Pixabay A poorly ventilated, airtight house greatly hampers the air quality inside it. Dust and humidity accumulate inside your home due to daily activities, and you can get rid of them only through a proper ventilation system in place. An airtight house will not allow things like allergens, toxic chemicals, mold and mildew to escape. Consequently, you will have to breathe in an air that is filled with germs and harmful chemicals. If left unchecked, it can impact your health adversely. Not only this, if high humidity and moisture levels don’t find a way out, they can even cause structural damage to your house. Thus, ensuring adequate ventilation is a big part of your responsibility toward yourself and your family member’s safety and health. Signs of a Poorly Ventilated House A person feeling suffocated, Credits: Pixabay There are several ways by which you can find out whether your house ventilation options is properly ventilated or not. You feel uncomfortable due to unbalanced humidity and temperature levels. The air doesn’t feel fresh. Traces of mold and mildew on walls and ceilings. A very high condensation during winter seasons. You or your family members are often plagued by cough, andcold, sneezing, and are sneezing or sniffling. House Ventilation Options for You Natural ventilation Exhaust fans Whole house fans Attic ventilation with fans Natural Ventilation A person opening the door of a house, Credits: Pixabay It is often recommended to keep your room window open, especially at night time while you sleep. Doing so reduces the carbon dioxide air and gives a chance to the fresh to enter your house. While improving ventilation, it also promotes sound sleep. You can also try sleeping with the window open with a baby and see you and your child fall asleep faster. It can significantly boost the air quality and increase the oxygen levels in your room. However, keep in mind that many people face problems like sleeping with the window open allergies. It is because sometimes the pollen from outside can enter your room and cause you irritation. A possible solution to this problem would be to keep your window closed during a season like spring. Some people also find sleeping with the window open sore throat issues. But this is not because of the open window, instead, it is due to the bacteria and germs already prevalent in your house due to poor ventilation. Exhaust Fans A hand switch kitchen exhaust fan, Credits: Pixabay Exhaust fans can be installed in places like the kitchen and bathroom where the humidity levels tend to be relatively high. Apart from aiding with ventilation, exhaust fans also balance the moisture levels in your homes. Thus, you can effectively prevent the growth of mold and mildew inside your homes through these fans. Likewise, the exhaust fans installed in the kitchen can prevent excess humidity levels by drawing it out. As in your bathroom, these fans will prevent the growth of mold and mildew on your kitchen walls. You will not find yourself coughing and sneezing after coming out of the kitchen anymore. Whole House Fans A fan for the house, Credits: Pixabay Whole house fans ensure proper ventilation by drawing in the air from outside and pushing away the adulterated air. The airflow that they create can benefit you greatly from improved air quality, and you won’t feel the need to rely on air conditions while using them. Stale air is pushed away by mechanical ventilation, and fresh air circulates inside your house ventilation options, benefitting everyone’s health in your home. Additionally, ceiling fans expel air from your rooms towards your attic. From the attic, the air then escapes outside through the attic vents. Attic Ventilation with Fans A roof with an attic vent, Credits: Pixabay An attic is a place where the temperatures are usually very high. It is prone to poor ventilation if it’s not properly taken care of. An attic fan effectively decreases the temperature of the attic, making it a better storage place. They also keep moisture at bay, hence protecting your house from structural damage. When used along with attic vents, Attic fans help lower the boiling temperature in the attic to a great extent. With proper ventilation in your attic, you can increase the lifespan of your roof. It is especially true of summer months when heat and moisture can make it difficult for you to live comfortably in your home. By now, you must have got an idea about how important ventilation is for your living space. Neglecting it, or ignoring the signs of declining air quality in your home can potentially make your life miserable. To reap the benefits of a well-ventilated house, you should invest in a proper ventilation system for your house.

Oxygen is an essential element for the sound functioning of the various organs of your body. Lowers levels of oxygen can put you at risk of several life-threatening health conditions. That is why it is generally recommended to keep your house well ventilated by using various types of hypoxia like house ventilation options, opening the window at night, and spending more time amid nature. In medical terminology, hypoxia means low oxygen. The condition occurs when sufficient quantities of oxygen are unable to reach the tissues of your body. People are often confused between hypoxia vs hypoxemia. Whereas hypoxia refers to a lack of oxygen supply to your organs’ various tissues, hypoxemia refers to a general low level of oxygen present in your blood. There are different types of hypoxia, like anemic hypoxia, circulatory hypoxia, and histotoxic hypoxia. Each comes with its own set of complications. What Causes Hypoxia? A woman with a hand on head, Credits: Pixabay Hypoxia can be caused due to various factors. It can be due to underlying medical conditions like asthma and heart diseases. On the other hand, it can develop due to certain non-medical reasons. Lung conditions Heart conditions High altitude sickness Anemia Hypoventilation 1.  Lung Conditions An image of lungs, Credits: Pixabay Illnesses like asthma, pneumonia, lung cancer can make it difficult for the lungs to receive oxygen. It can make it difficult for the person to breathe. 2.  Heart Conditions A man with a hand on chest, Credits: Pixabay Heart conditions like Edema, which results in tissue swelling due to heart failure can cause hypoxia by restricting the amount of oxygen flow to the organ. Clots in arteries due to heart attacks can also limit the supply of blood that contains oxygen to the tissues. 3.  High Altitude Sickness A person wearing an oxygen mask at a high altitude, Credits: Pixabay At high altitudes, it becomes very difficult for your tissues to receive adequate oxygen. Hence altitude sickness can make you prone to types of hypoxia. That is why flights over 10,000 feet are recommended supplemental oxygen. 4.  Anemia A woman with hand on head, Credits: Pixabay Low levels of haemoglobin during anemia negatively affect the ability of blood to carry oxygen. It results in a reduced oxygen supply to the various tissues. 5.  Hypoventilation Oral oxygen administration, Credits: Pixabay Hypoventilation can occur in various ways. Sometimes the brain forgets to order the lungs to breathe, for example, in the case of a stroke or anesthesia. Other times airway obstruction makes it difficult for you to breathe. It can also happen if you’re drowning or suffering from cardiac arrest. What are the Symptoms of Hypoxia? Symptoms vary greatly, but the most common ones include: Skin changes color from blue to red. Dizziness and difficulty in breathing. Confusion and restlessness. Low heart rating Sweating and wheezing Can Hypoxia Be Treated? A woman wearing oxygen mask, Credits: Pixabay As mentioned before, hypoxia can be caused due to a wide variety of non-medical issues. It involves different types of treatment. But the first line of treatment always involves administering more oxygen to the patient so that they can breathe naturally. Alternately, medicine, or drugs are also given by the doctor to bring back the oxygen levels. Mechanical ventilation is used for severe cases. The condition types of hypoxia makes us realize the importance of fresh air and oxygen for our body. Anyone who has suffered from it or is susceptible to developing it should ensure that they have well-ventilated surroundings. You can open the window while sleeping at night and try sleeping with the window open with a baby if you have one to ensure that fresh air and oxygen is always circulating in your room. Additionally, eating a well-balanced diet and engaging in light physical activity daily will also go a long way in helping you to stay protected from hypoxia.

In today’s hectic life, a sound sleep seems like a luxury to many. Inadequate or disturbed sleep is the root cause of a host of mild to severe diseases. It becomes important then to prioritize rest and reap its health benefits of sleeping with the window open. At the same time, if your room is not well-ventilated, you can potentially ruin your opportunity of a sound sleep. Recent researches have time and again pointed out the importance of a well-ventilated place in keeping the carbon dioxide levels to a minimum. You can do it by just sleeping with the window open and prevent yourself from falling victim to headaches, nausea, and other common problems. Sleeping with the Window Open at Night – Why You Should Do It ? Who doesn’t want to fall asleep amid fresh air in a cool setting? Cool air induces relaxation, which in turn makes sleep arrive quickly. Before you know it, your eyelids start feeling heavy, and the next thing you remember is waking up fresh and energized. Fresh air coming from an open window can prove miraculous to your health in the following ways: Improved sleep quality Helps you to breathe better Keeps humidity at bay Regulating your circadian rhythm Better ventilation 1.  Improved Sleep Quality Woman sleeping on the bed, Credit: Pixabay The fresh air that comes from open windows cools your room environment. It, in turn, promotes deep and restful sleep. There are fewer chances of your sleep disrupting during the night as the temperature levels always remain balanced. If the air outside is cool then leaving the window open will promote a feeling of relaxation, helping you destress and making you sleep quickly. Try sleeping with the window open with a baby, if you have one. You will find that your child drifts off to sleep a lot easier than before. Your body’s temperature lowers down while you sleep. The cool air coming from the outside, thus aids your body to further benefit from a deep sleep. 2.  Helps You to Breathe Better A woman relaxing, Credit: Pixabay The common belief among people that sleeping with the window open sore throat causes them to shut the window at night. But according to doctors, the cool air coming from nature outside, unless its not very dry, can actually help you to breathe better. If the air quality outside is good, sleeping with the window open at night will provide a much-needed relief from sore throat. You cannot get sick or develop cold or cough as long as the air coming from outside is neither too hot nor too cold. 3.  Keeps Humidity at Bay High humidity in house, Credit: Pixabay High humidity levels are widespread in many parts of the world. Besides, daily activities like showering, cooking, or performing physical activities indoors can increase your home’s humidity levels. Such high humidity levels can make you feel sticky and make it difficult for you to fall asleep for a long time. By opening the windows, you increase the ventilation in your room. Hence, humidity decreases, making you feel calmer and better. 4.  Regulating Your Circadian Rhythm woman sleeping on the bed, Credit: Pixabay Many people deal with a disturbed sleep-wake cycle. They keep sleeping hours after the sunrise due to which they find it difficult to fall asleep at night. You can solve this problem by simply opening your window before bedtime. It will make the sunlight enter your room in the morning that will naturally wake you up. Over time, your sleep cycle will get adjusted, and you won’t suffer from irregular sleeping patterns. 5.   Better Ventilation A person opening the window, Credit: Pixabay An open window minimizes the levels of carbon dioxide and enhances the ventilation in your room. It enhances airflow and improves sleep efficiency. It also balances the levels of carbon dioxide in the room, hence making you sleep more soundly. A well-ventilated room prevents the air from being too hot. So by maintaining the air temperature, it makes the environment more comfortable. Hopefully, these benefits will convince you to sleep while keeping your window open. But there are certain things you need to keep in mind. Sleeping with the window open allergies is a common issue that people who are allergic to pollen face. In a season like spring, opening a window at night might not prove a good idea. It is because there is a high chance of pollens from outside entering into your room through an open window. Be careful if you live in an area where crime rates are high. You will not want to open the window at night in such a scenario. In any case, sleeping with an open window is something that everyone can make use of at some point.

An increasing number of people are being diagnosed with arthritis today. As a medical condition, it involves inflammation of more than one or a single joint. It can occur in any part of the body. One of the body parts which it commonly affects is your shoulder pain rotator cuff arthritis symptoms. Arthritis can affect the shoulder in many ways. There are many shoulder arthritis types like rotator cuff arthritis, osteoarthritis of the shoulder, and rheumatoid arthritis of the shoulder, among others. Arthritis can cause you enormous pain and dramatically reduce the range of motion of the affected joint. Find out how you can identify it and reach out for suitable treatment. Types and Causes of Shoulder Arthritis Arthritis affects both the joints in your shoulder. There are five types of arthritis that impact the shoulder joint. They are: Osteoarthritis of the shoulder joint Rotator cuff arthritis Rheumatoid arthritis of the shoulder joint Post-traumatic shoulder arthritis Shoulder arthritis caused due to avascular necrosis 1.  Osteoarthritis of the Shoulder Joint This condition occurs due to the wear and tear of the joint cartilage. Osteoarthritis can also affect other joints apart from the shoulder joint. Without the presence of cartilage, the bones of the joints begin to rub against each other, causing extreme pain. People above 50 years of age are at risk of developing this kind of shoulder arthritis. 2.  Rotator Cuff Arthritis It is a kind of shoulder arthritis that occurs after a massive rotator cuff tear. It is a severe condition where the shoulder joint loses not only its cartilage but also the rotator cuff tear tendons, which helps in the correct positioning of the shoulder joint and its movement. One of the major rotator cuff arthritis symptoms is the progressively increasing pain in the shoulder along with its impaired movement. You can also experience muscle weakness, and difficulty in lifting things. . Rotator cuff arthritis icd 10 diagnosis code is M12.9. (https://www.icd10data.com/ICD10CM/Codes/M00-M99/M05-M14/M12-/M12.9) 3.  Rheumatoid Arthritis of the Shoulder Joint Arthritis of the shoulder joint, Credit: Pixabay It is an autoimmune condition that means your body’s immune system attacks its healthy cells. When it attacks the healthy cells present in the shoulder joint’s lining, it results in rheumatoid arthritis of the shoulder. It generally affects both the shoulder joints. A shooting pain throughout the shoulder is a common symptom of this condition. 4.  Post-traumatic Shoulder Arthritis Post traumatic arthritis, Credit: Pixabay Post-traumatic shoulder arthritis develops as a result of a fractured, injured, or dislocated shoulder. The shoulder joint wears out quickly as a result of any injury or accident. Joint pain, swelling, and difficulty in doing activities like walking, running, or climbing are the symptoms that are associated with this arthritis. 5.  Shoulder Arthritis Caused Due to Avascular Necrosis shoulder arthritis illustration, Credit: Pixabay A decreased blood supply to the ball of the shoulder joint due to any injury or disease results in shoulder arthritis caused due to avascular necrosis. Without an adequate supply of oxygen, bones in the shoulder begin to collapse and turn uneven. It results in this kind of arthritis. Other causes of this type of arthritis include excessive alcohol consumption, steroids, and other traumatic shoulder injuries. Is There a Treatment for Shoulder Arthritis? Arthritis treatment, Credit: Pixabay There is no specific cure for arthritis. Treatment options for shoulder arthritis include: Exercises to enhance the range of motion. Shoulder arthritis injections. Surgery of the shoulder 1.  Exercises to Enhance the Range of Motion You must do specific exercises every day to prevent your shoulder joint’s range of motion from deteriorating any further. The rotator cuff arthritis symptoms  are prescribed by your doctor and can prove to be beneficial in enhancing mobility if you experience pain and joint stiffness. It is highly recommended for you not to undertake any strengthening exercises in such a condition. 2.  Shoulder Arthritis Injections There are two types of injections that provide relief from shoulder arthritis. The first of them, cortisone shots, provides instant relief from the pain. The other is hyaluronic acid. Hyaluronic acid helps in pain management for about two years, after which it needs to be administered again. 3.  Surgery of the Shoulder For severe cases, rotator cuff arthritis surgery is the only treatment option. But the age factor is critical before going in for this surgery. A shoulder replacement procedure to replace the ball and socket parts of the joint with ones is the most preferred treatment because of its long-lasting effect. Arthritis affects approximately a million people every year. Many choose to ignore its symptoms until it progresses further in the joint. Identifying and diagnosing it earlier is the key to get relief from its debilitating pain.

The rotator cuff is one of the most important parts of the shoulder joint. It consists of muscles and tendons that keep your shoulder in place. You can rotate and move your arms backward and forwards mainly because of rotator cuffs in your shoulder. A rotator cuff tear often makes you experience an excruciating rotator cuff pain. It can develop due to aging or due to overstretching or a sudden injury like falling. A massive rotator cuff tear can result in rotator cuff arthritis, which is a serious arthritic condition that severely impairs the shoulder’s movement. Rotator cuff arthritis symptoms include intense pain that progressively increases and muscle weakness. Impaired shoulder mobility is also another of its symptoms. Symptoms of Rotator Cuff Tear or Pain Doctor examining a patient, Credit: Pixabay Its symptoms vary from person to person. You can know that you’ve suffered from a rotator cuff tear if you feel one or more of the following symptoms: Difficulty in lifting your arms. A feeling of weakness in your shoulder. Popping or cracking sound during arm movement. Severely limited range of motion of the arm. You should immediately seek medical help if you’re experiencing these rotator cuff tear symptoms. It is because if left untreated, it can develop into rotator cuff arthritis, which is largely incurable. Rotator cuff arthritis icd 10 diagnosis code is M12.9. (https://www.icd10data.com/ICD10CM/Codes/M00-M99/M05-M14/M12-/M12.9) Rotator cuff arthritis surgery is the only option left for patients who neglect seeking medical help in the initial stages of this pain. Causes of Rotator Cuff Pain Person experiencing shoulder pain, Credit: Pixabay Injury Wear and tear of the tissues Bone overgrowth Genetics Stressful sports activities Certain work occupation 1.  Injury An injury or tear of the rotator cuff may develop due to suddenly falling on a hard surface. An injury can wear down the tendons of your shoulder joint over time. Injury can also happen if you repeat the same arm motion during certain outdoor games. It can also occur if you happen to lift something extremely heavy. 2.  Wear and Tear of the Tissues Tissues degenerate mainly due to aging. Lack of blood supply to the rotator cuff makes it harder for it to repair the tears. It results in even larger tears. Tears are commonly diagnosed in people above the age of 60. 3.  Bone Overgrowth It is another cause related to aging. Bone overgrowth happens in the elderly. It can lead to wearing away of tissues, consequently resulting in a rotator cuff tear. 4.  Genetics Certainly families have a history of rotator cuff injury. Hence they are genetically predisposed to developing rotator cuff tears. 5.  Stressful Sports Activities Stressful sports activities like basketball, tennis, weight lifting if practiced excessively or with incorrect form can result in rotator cuff tears. 6.  Certain Work Occupation Certain people like construction workers and house painters are at greater risk of developing rotator cuff pain. The overhead repetitive arm motions required in these occupations can make the rotator cuff prone to damage. Is There a Treatment for Rotator Cuff Tear A treatment room, Credit: Pixabay Several treatments for rotator cuff tear are used by the doctors to help patients deal with the pain. They are: Physical therapy and home exercises to strengthen shoulder muscles. Medications and drugs to help patients get relief from swelling and pain. Adequate rest for proper healing of rotator cuffs. Rotator cuff surgery is only recommended as a treatment option for severe cases. How Can You Protect Yourself from Rotator Cuff Tears? Family members exercising, Credit: Pixabay You can significantly minimize your chances of developing a debilitating rotator cuff injury by doing strengthening exercises regularly. Strong muscles can protect you from being affected by arthritis. Keep in mind that rotator cuff tears can easily progress into rotator cuff arthritis without timely treatment. Hence, it is important for you to keep doing strengthening and rotator cuff arthritis exercises to ensure that all the muscles around your shoulder are being adequately taken care of.

Let’s do a simple activity: lift your arms up and then bend them down. Now rotate your arms in big circles. Grab something light like a book or a jar. Repeat it a few more times. Do you feel any difficulty in doing it? Does your shoulder crack, grind, or stiffen while doing so? If yes, then it means that you’re having certain rotator cuff issues. It can also be the onset of an underlying health condition, i.e., rotator cuff arthritis exercises. Arthritis is a very common disease that affects the body’s different joints. This terrible health problem affects millions of individuals in the world. It can affect the shoulder joint in various forms like osteoarthritis, rheumatoid arthritis, rotator cuff arthritis, post-traumatic arthritis, and arthritis due to avascular necrosis. Shoulder exercises play a huge role in its treatment. Read on to know how you can benefit from simple shoulder exercises for rotator cuff and feel your mobility enhance slowly. Shoulder Arthritis – What It Is? shoulder arthritis exercise, Credit: Pixabay Arthritis means an inflammation of the joints. Any joint in the body may be affected. It generally characterizes the affected body part with pain, swelling and stiffness. There are three major bones in your shoulder. Cartilage, a slippery substance, covers the ends of these bones. It provides protection during any movement. Arthritis develops when this cartilage wears down due to aging or any other injury. Your shoulder consists of two major joints. When both of these are affected by arthritis, it is known as shoulder arthritis. Shoulder arthritis is diagnosed through its symptoms. Difficulty in rotating your shoulders, pain, and swelling are common rotator cuff arthritis symptoms. There is presently no cure for arthritis, and exercises are used to prevent a decline in mobility and motion range. For severe cases, however, a rotator cuff arthritis surgery is the only treatment option for people. Rotator cuff arthritis icd 10 diagnosis code is M12.9. (https://www.icd10data.com/ICD10CM/Codes/M00-M99/M05-M14/M12-/M12.9) Rotator Cuff Exercises That You Can Do The Pendulum The Wall Crawl Pushups on the wall Doorway stretches Side-lying rotation 1.  The Pendulum Keep your hands on a chair or a table for support. Let the other hand hang loosely. Now swing that hand in front and back as well as side to side in a circular motion. Do the exact same thing with the other hand. Try to do it at least thirty times with both hands. It will alleviate pain in the shoulder muscles. 2.  The Wall Crawl arthritis exercise, Credit: Pixabay Begin by standing in front of a wall. The distance between you and the wall should be about an arm’s length. Raise your arms and touch the wall with your fingers. Let your fingers crawl up the wall slowly. Reach as high as you can. Don’t let your shoulders move towards your ears while doing this rotator cuff arthritis exercises. Stop for around 15-30 seconds before crawling back down. Repeat it 2-3 times. It  effectively improves your shoulder’s range of motion. 3.  Pushups on the Wall Wall pushups, Credit: Pixabay Begin by standing in front of the wall and press your arms flat against it. Your feet should be a bit wider than shoulder-width apart and keep your stomach engaged. Now slowly bend your elbows towards the wall. Keep yourself for about 1-2 seconds in that position. Now slowly push back up and straighten your arms. Repeat this exercise for 8-9 times. It is a great shoulder, arms, and chest strengthening exercise. 4.  Doorway Stretches Stand between open doors and grab the sides of the doors with each hand. Now lean forward till you feel a little stretch. Keep your back straight when you lean and bring your weight to your toes. During this exercise, you should feel a slight stretch in the front part of your shoulders. Don’t overdo this exercise as it will result in overstretching. 5.  Side-lying Rotation lying shoulder exercise, Credit: Pixabay Lie down on that side, which is not affected or injured. Bend the elbow of the affected arm to about 90 degrees and make sure your elbows rest on your sides. Grab a light weight in the affected hand and slowly raise it towards the ceiling’s direction and back down. Do this rotational movement for ten repetitions and increase the weight as the muscles strengthen. These simple stretching and strengthening exercises, if done every day, can go a long way in helping you manage stiffness and aches that are associated with shoulder arthritis. Start doing them today.

A headache usually arises due to stress, lack of sleep, excessive drinking, and other such things associated with a hectic or unhealthy lifestyle. After a long day at work, you might feel the impact of strained muscles in the form of a headache when lying down. If you’ve been suffering from frequent headaches, it is time to assess your lifestyle and determine whether you’re getting adequate rest or not. Usually, headaches go away on their own without any medical intervention. They are just the result of changes in your body’s physiology. Many people commonly experience headache when lying down at night. They can’t seem to point out the reason behind it. A common question that patients ask doctors is, why does my head hurt when i lay down on my pillow? These people might be experiencing headaches due to one or more of the reasons related to their health. Let’s find out more about them. What Is Causing Your Headache? If your desperately seeking to find a reason behind your throbbing head, then you might want to know about the common causes that might be putting you in this frequent pain. Stressed muscles Disturbed sleeping patterns Mental health conditions Sleeplessness or insomnia Bruxism or teeth grinding 1.  Stressed Muscles woman with strained neck muscles, Credit: Pixabay Your neck muscles come under a lot of strain due to your faulty sleeping positions at night. If you’re using a pillow that’s not properly supporting your neck and head, it will put too much pressure on your neck and spine and result in a headache when lying down the next day. You need to get a pillow that is not too hard or too soft. It may take you some time to find the most suitable one to give you the right amount of support for a restful night’s sleep. 2.  Disturbed Sleeping Patterns Woman having jet lag, Credit: Pixabay A migraine headache can occur when your body isn’t receiving the adequate rest it needs. Those who work in shifts often suffer from this headache as their natural sleep-wake cycle gets disturbed due to their job timings. Similarly, those who are experiencing jet lag may also develop a migraine-like headache when lying down due to a disrupted sleeping pattern. Snoring can also alter your sleep cycle, resulting in inadequate and, consequently, a headache. The only solution for treating it is to get plenty of rest. 3.  Mental Health Conditions Man feeling depressed, Credit: Pixabay Mental health conditions like depression and anxiety can lead to insomnia or sleeplessness. It can keep you up at night for days. Sometimes it may lead you to experience a headache when lying down at night . Such a lack of sleep can adversely affect your productivity throughout the day and put your health in danger. It is recommended to seek your doctor’s advice if you think that your suffering from depression, anxiety, or any other kind of mental health condition. 4.  Sleeplessness or Insomnia Woman suffering from insomnia, Credit: Pixabay Insomnia is a chronic and widespread sleep disorder that affects people of all age groups. It completely ruins your natural sleep-wake cycle. Insomnia can arise due to excessive stress, past trauma, or as a side-effect of certain medications. It hinders your ability to get quality sleep and consequently causes migraine-like headaches. As a result, patients who have insomnia commonly complain, ‘my head hurts when i lay down.’ They need to seek the treatment and discuss ways by which this condition may be alleviated. 5.  Bruxism or Teeth Grinding Man clenching teeth, Credit: Pixabay A morning headache coupled with a sore jaw is a sure shot sign that you may be suffering from bruxism or teeth grinding. People often grind their teeth unknowingly while sleeping due to stress and anxiety that they don’t address when they’re awake. The headache caused due to teeth grinding, occurs as a dull pain in the temples along with stiff shoulders and jaw. You can ask a family member to observe you at night while your sleeping to find out whether you grind your teeth or not. If you do, then its a good idea to wear a mouthguard and protect yourself from it. Different Kinds of Morning Headaches Woman experiencing headache, Credit: Pixabay Now that you know what might be causing your headache, its time to learn about various types of headache that generally occur in the morning. You’ll be able to classify better which kind of headache afflicts you. Tension headaches arise due to stress, poor posture, dehydration, and lack of physical activity. The pain affects the temples of your head, neck, and shoulders. Migraines, a pounding head pain on one side, are usually felt between 4 am – 9 am. It can occur due to disrupted sleep patterns or certain medications. Cluster headache, causing severe pain behind one eye, most commonly occurs during sleep. A person may wake up with a throbbing pain in the head. Keep in mind that you should immediately seek medical help if you’re experiencing sharp headaches daily. Most headaches can be prevented by getting adequate sleep, exercise, staying hydrated, and eating a well-balanced diet. We are sure that you’ll now be able to find out a solution to your persistent query, ‘my head hurts when i lay down.’