Q: How much exercise do I need each week? 
Between the ages of 30 and 60 the incidence of snoring jumps from 20% in men and 5% in women to 60% of men and 40% of women.
When the soft palate, uvula, tongue, tonsils and /or muscles in the back of the throat rub against each other they generate the vibrating sound of snoring during sleep.
This is an anatomical problem and those who are obese have bulky neck tissue which increases the risk of snoring. Losing 10% of ones weight can help this anatomical problem. The number one cause of snoring is obesity.
If that breathing area is suppressed by any kind of sedation then snoring will occur which is what happens with late night alcohol consumption or sleeping pills.
If nasal congestion is causing the blockage then a steam vaporizer that clears out the passages will help.
If your physician determines that you have an overly floppy palate or larger-than average tonsils or uvula, he may recommend surgery. Only if you have sleep apnea will critical illness cover companies generally cover the procedure.
If all else fails, you can become an astronaut because they are less likely to snore when in space because in zero-G the throat muscles are less prone to collapsing!
Certain foods help to keep hearts healthy. Many of the foods traditionally found in the Mediterranean style diet of France, Greece and Italy boost the body’s levels of anti-inflammatory compounds. This is an easy diet to adhere to. The diet includes lots of fish, olive oil, whole grains, vegetable and fruits. Fish, especially fatty fish like salmon, trout and tuna are good sources of the omega-3 fatty acids, which actually help dissolve blood clots. Fish oils also block several inflammation promoting compounds. If you do not eat these fish, be sure to take omega-3 supplements.
Whole grains help lower blood cholesterol. Eat brown rice, wild rice, quinoa, barley, and whole grain breads. Beans, especially black beans, pinto beans, garbanzo and kidney beans are high in folate, which reduces the risk of heart disease. Nuts are high in fat, but it is the “good fat” similar to the omega-3 fatty acid of salmon. ½ cup of walnuts has as much omega-3 as 3 oz. of salmon.
Olive oil reduces the molecules that promote inflammation. It is also rich in omega-9 fatty acid, which lowers the total and the bad cholesterol. It is rich in vitamin E and acts as an antioxidant, stopping damage to arterial walls.
Garlic is an antioxidant as well. The sulfur in garlic makes the platelets slippery and less likely to stick together and then form clots, which can cause a stroke or heart attack.
