I snore a lot, please help me get out of snoring, i am obese, how to loose weight

Hello User,

Snoring is completely dependent on obesity, the reason is the fat beneath our face puts the pressure on our larynx and pharynx allowing a breathing obstruction, whenever we sleep in the supine position at night, due to pressure the snoring takes place. Hence the main treatment to deal with snoring is to lose weight and come to your ideal state of the body.

Obesity happens when we keep on loading our body with irregular timings and unhealthy habits of food which only tends to slow down our metabolism and use up our energy in digestion rather than external activities. So here we are ready to help you in the most natural and healthier way to help you out from snoring. A healthy daily regime will help in treating your condition including exercise, sleep, and meditation.

A holistic measure is the only way you can treat this thing completely.

Eat:

The first thing in the morning is to start your day with something light in nature and easy to digest is what your breakfast should be because they are the kind of nutrients that get absorbed easily. Even the early morning ritual should include consumption of two-three glasses of warm water will help in flushing out all the toxins.

The ideal diet would be to depend on fruits and raw vegetable intake at least for one month and refrain from something which is oil-based. Have fruit salad in the afternoon time and vegetable salad as evening snack this will be light on your stomach.

• With warm water in the start, consume a tablespoon of methi seeds powder which will help in increasing metabolism and hasten weight loss process.
• Your breakfast should include thinks like sprouts and vegetable juice preferably bottle guard/cucumber.
• Your mid-meal which is two hours after breakfast should be oranges, lemon, papaya or banana these will help in giving natural sugar and keep you high in energy.
• Lunch with buckwheat roti and any oil-free vegetables.
• Your snack should be apple and beetroot juice with one teaspoon of honey for better vitamin intake. 2 apricots, 3 walnuts, and 4 almonds can be included.
• Dinners can be light with a plate of salads and soup made from tomatoes/ spinach/ carrots etc.

Continue this diet for one month and you will see the results.

​​Exercise:

• Pranayam helps in detoxifying the body, practicing it early morning in an area which has good sunlight will help in improving blood circulation.
• Suryanamaskar daily 12 sets will help in increasing the blood circulation of your body.
• High energy cardio exercises like squats, jumping, weight training, running, swimming. It helps a lot in losing weight by increasing muscle tonicity.
• A brisk walk in early morning sun from 30-45 minutes, helps in treating your body to its level best. Sun is a great source of Vitamin D that is why walking in the sun and connecting with the sun also help in activating our cells and rejuvenate us for the whole day.

Meditation:

In any kind of disease, stress comes complementary to it, but with our assurance and positive attitude, we can treat anything. The best thing to start with is breathing mindfully before sleep with the help of music to stay positive. In a room take a bowl of water and add two-three drops of orange or lavender essential oils this will help in soothing you and the aroma will relax you and keep you away from any kind of disease.

Use a 15-minute relaxation technique before sleep, by hearing a piece of soothing music and deep breathing will help in relaxing your mind. A positive attitude will help you to deal with everything in life.

Sleep:

Sleeping for at least 7-8 hours is really helpful in dealing with any problem, sleep is our body's natural response and helps the body to heal. Sleep relaxes the muscles and strengthens our body. During sleep, our body goes into a repair mechanism where it heals thy self.

Hopefully, these suggestions will help you

Thank you

Hello Sumit,

It is very good to know that you are concerned about your fitness, your weight. Following natural ways are very helpful to deal with the problem. 
Reason for obesity is mostly the sedentary and western lifestyle, wrong eating habits, not performing any physical activity or it may also be due to some health disorders like hypothyroidism. 
Snoring may also be the result of your obesity or it may be due to some other reasons also.

Reasons for snoring:

• Obesity
• Cold and cough
• Alcohol consumption 
• Allergic reaction to something. 
• Anatomical abnormality like deviation of nasal septum.

What should be followed?

You should lose some weight if you are overweight to get rid of snoring as it will reduce extra tissues from your throat and hence will facilitate a proper airflow. 

Diet:

• Have a low-calorie diet and more healthy foods.
• Eat only plant-based natural foods.
• Have fresh fruits and green leafy vegetables in your meals. 
• Drink freshly prepared homemade fruit juices with fibres and also drink coconut water. 
• Cook oil-free.
• Include salads, sprouts, nuts, beans to your diet as it will add protein and other nutrients to your diet.
• Have whole grains like wheat, barley, millets, oats.

Foods to avoid:

• Avoid deep-fried oily foods and spicy foods.
• Avoid dairy food items like milk, curd, paneer etc and also avoid animal products.
• Avoid packaged foods and processed foods. 
• Avoid tea and coffee. 
• Avoid carbonated drinks. 
• Avoid sugars and sugary products. 
• Don't use refined oils and refined grains. 

Physical activity 

With the diet, indulging yourself in some physical activity is very important to stay fit.

• Start your day with a short morning walk of at least 30min. 
• Do 12 sets of suryanamaskar daily. 
• Do paschimottan asana, trikona asana, padahasta asana, gomukha asana regularly. 
• Perform kapalbhati pranayam. 
• Do plank for 5min, initially start by 1min and then gradually increase it day by day.
• Take short walks of atleast 15min after every meal.

Sleep

Sometimes stress and lack of proper sleep also lead to obesity. So, having proper sleep is also equally important with the correct diet and exercise. 

Take proper sleep of at least 7-8hours daily. 

Sleep early at night and also wake up early in the morning. 

Read books before sleeping and avoid using electronic devices 1hour before going to bed to have a good quality of sleep. 

Other things to follow to avoid snoring:

• Sleep on your side because sometimes sleeping on your back causes the tongue to move to the back of throat which partially hinders the airflow and hence results in snoring.
• Avoid alcohol consumption. 
• Treat your allergies.
• Correct the structural problems like deviation of nasal septum if there is any.
• Avoid smoking.

Thank you 

Dear Sumit,

The problem of snoring is often found in obese people. We do understand that being obese is a cause of concern. However, we urge you not to get stressed as you can achieve an optimal body weight by making certain lifestyle changes.

Nature Cure believes that the root cause of most diseases/health conditions as Toxaemia- the accumulation of toxins within the body.  While some toxins are an output of metabolism, others are added due to unnatural lifestyle- wrong food habits, lack of rest and stress. Typically in a wrong lifestyle, we tend to carry excess weight in the form of toxins and excess fat that the body was not able to process. Adopting a natural lifestyle will help you cleanse your body from within and weight loss comes as a pleasant side-effect of this process.

You can explore our Nature-Nurtures Program that helps you in making the transition, step by step. Our Natural Health Coach will look into your daily routine in a comprehensive way and give you an action plan. She / he will guide you on diet, sleep, exercise, stress to correct your existing routine & make it in line with Natural Laws.

Real-life experiences speak for themselves. Please read stories on losing weight naturally as all these experiences are based on following a natural lifestyle, whole plant-based foods, high intake of raw foods.  Click here.

हेलो,
कारण - खर्राटे की आवाज तब पैदा होते है, जब हवा का बहाव गले की त्वचा में स्थित ऊतकों में कंपन पैदा कर देता है। खर्राटे सांस अंदर लेते समय आते हैं। खर्राटों की आवाज नाक या मुंह, किसी से भी आ सकती है। यह नाक के वायुमार्ग में रूकावट, पैलेट या यूव्यूला (uvula) का आकार बढ़ना और नरम होना, गले के ऊतकों में भारीपन,मांसपेशियों की कमजोरी के कारण हो सकता है।ऑक्सीजन  का संचार में अवरोध मुल कारण है। हाजमा खराब होने पर ऑक्सीजन के संचार में अवरोध उत्पन्न होता है। 

समाधान - मेरुदंड स्नान काफी लाभकारी होता है यह हमारे स्नायु तंत्र को स्वस्थ रखता है । एक मोटा तोलिया लेकर उसको भिगो दें बिना निचोड़े योगा मैट पर बिछाए और उसके ऊपर कमर से लेकर के कंधे तक का हिस्सा रखें। उस गीले तौलिए पर रहे 20 मिनट के बाद इसको हटा दें। ऐसा करने से आप का मेरुदंड में ऑक्सीजन का सरकुलेशन ठीक हो जाएगा।  

प्राणायाम करना है। योग निद्रा 20 मिनट के लिए करें।

लंबा गहरा श्वास अंदर लें रुको थोड़ी देर सांस को पूरी तरीके से खाली करें और फिर रुके थोड़ी देर ऐसा करने से आपके शरीर में ऑक्सीजन का सरकुलेशन ठीक हो जाएगा ।

जीवन शैली - 1. आकाश तत्व - एक खाने से दुसरे खाने के बीच में अंतराल (gap) रखें।

फल के बाद 3 घंटे, सलाद के बाद 5 घंटे, और पके हुए खाने के बाद 12 घंटे का (gap) रखें।

2.वायु तत्व - प्राणायाम करें, आसन करें। दौड़ लगाएँ।

3.अग्नि - सूर्य की रोशनी लें।

4.जल - अलग अलग तरीक़े का स्नान करें। मेरुदंड स्नान, हिप बाथ, गीले कपड़े की पट्टी से पेट की गले और सर की 20 मिनट के लिए सेक लगाए। 

स्पर्श थरेपी करें। मालिश के ज़रिए भी कर सकते है।

तिल के तेल रीढ़ की हड्डी पर घड़ी की सीधी दिशा (clockwise) में और घड़ी की उलटी दिशा (anti clockwise)में मालिश करें। नरम हाथों से बिल्कुल भी प्रेशर नहीं दें।

5.पृथ्वी - सुबह खीरा 1/2 भाग धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। यह juice आप कई प्रकार के ले सकते हैं। पेठे (ash guard ) का जूस लें और कुछ नहीं लेना है। नारियल पानी भी ले सकते हैं। पालक  पत्ते धो कर पीस कर 100ml पानी डाल पीएँ। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ। कच्चे सब्ज़ी का जूस आपका मुख्य भोजन है। 2 घंटे बाद फल नाश्ते में लेना है। 

फल को चबा कर खाएँ। इसका juice ना लें। फल सूखे फल नाश्ते में लें।

दोपहर के खाने में सलाद नट्स और अंकुरित अनाज के साथ  सलाद में हरे पत्तेदार सब्ज़ी को डालें और नारियल पीस कर मिलाएँ। कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ashgurd) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें।कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। 

लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। लें। बिना नींबू और नमक के लें। स्वाद के लिए नारियल और herbs मिलाएँ।

रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लेएक बार पका हुआ खाना रात को 7 बजे से पहले लें।

6.एक नियम हमेशा याद रखें ठोस(solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल  को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें।ठोस  भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ ले सकते हैं।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

7. उपवास के अगले दिन किसी प्राकृतिक चिकित्सक के देख रेख में टोना लें। जिससे आँत की प्रदाह को शांत किया जा सके। एनिमा किट मँगा लें। यह किट ऑनलाइन मिल जाएगा। इससे 200ml पानी गुदाद्वार से अंदर डालें और प्रेशर आने पर मल त्याग करें। ऐसा दिन में दो बार करना है अगले 21 दिनों के लिए। ये करना है ताकि शरीर में मोजुद विषाणु निष्कासित हो जाये। इसके बाद हफ़्ते में केवल एक बार लेना है उपवास के अगले दिन। टोना का फ़ायदा तभी होगा जब आहार शुद्धि करेंगे।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)

Excess mucus in the body with inflammed mucus membranes can cause a sound during deep breathing when body goes to a state of semi conscious or unconscious rest. 

Excess toxin accumulation in the respiratory tract due to wrong living habits can contribute to such issues. Weight gain obviously happened because of an unhealthy lifestyle and hence this snoring is also an additional problem. 

Foods with dairy, meat, eggs, fish, starches, caffeine, deep fried, excess grease are some of the major causes. 

To make changes, consume foods high in raw throughout the day, mindful eating with chewing well and not using gadgets while eating, avoid animal products, avoid processed foods like sugar, oil, junk foods, sweets, fried etc. Start your day with 1 ltr of cucumber or ashgourd juice. Continue juicing till 12pm. For lunch, have fruits followed by vegetables to satisfy the next hunger. Avoid cooking dinner or make with a single drop of oil and make it oil-free and gluten free.  

De clutter the mind off emotional stress to get into deep undisturbed sleep

Practice gym / yoga and pranayama for keeping the nasal passages clean and healthy as you practice lifestyle changes. Workout for 1-2 hrs daily till you are tired. 

Sleep before 10 pm.

Exposure to sunlight and fresh air in parks helps.

Be blessed. 

Smitha Hemadri (Holistic lifestyle coach)