1. Soy Milk
Soy milk is a better alternative to
cow’s milk when it comes to lactose intolerance and snoring. The lactose
sensitivity can cause an allergic reaction that can lead the nasal
passages to swell, and therefore increase snoring. Moreover, dairy
products like cow’s milk are very mucus-forming and can be the root of
several respiratory ailments.
2.Tea
Teas can help reduce congestion and
phlegm, and as a result, reduce snoring. The boiling water used to make
the tea releases steam, which can alleviate
nasal congestion
upon inhalation. When drinking tea, the vapors coming from the herbs
can soothe irritated nasal passages while thinning mucus and improving
nasal drainage. Lorenzo recommends sipping on peppermint tea to reduce
snoring, since mint is a natural decongestant.
3.Honey
A mix of tea and honey before bed
can help reduce snoring by relaxing the throat. Honey has both
antibacterial and anti-inflammatory properties that can reduce crowding
around the larynx. A 2010
study published in the
Journal of Alternative and Complementary Medicine
found honey can help fight infection and soothe inflamed membranes not
only for a cold but for something going on in the throat or upper
airways. A mixture of tea and honey before bed can relax the throat,
reduce congestion and swelling, according to Lorenzo.
4.Turmeric
Poor sleep posture or abnormalities
of the soft tissues in the throat can limit air flow through the nose
and the mouth due to inflammation or narrowing of the airway. Turmeric’s
anti-inflammatory characteristics are helpful in fighting inflammation,
especially when it comes to snoring. Lisa Marie, founder of
Garden of Flavor, who is also a certified holistic educator, explained to
Medical Daily
the active ingredient found in turmeric — curcumin — is an “antioxidant
as well as a powerful anti-inflammatory fighting inflammation without
harsh side effects and relieving pain safely and naturally.” She
recommends Garden of Flavor's unique, organic, cold-pressed juice,
Turmeric Tonic with Living Probiotics, to alleviate snoring.
5.Fish
The switch from red meat to fish can
make a difference in getting a good night’s sleep when it comes to
snoring. The saturated fat in red meat is known to inflame the nasal
massages because it generates higher amounts of arachidonic acid, which
consequently can generate an increase in Pg 2 class, meaning it can lead
to swelling of the tissues in the throat and sinuses. In comparison,
eating proteins like fish and legumes provide a protein source without
increasing high amounts of Pg 2. “These fatty acids actually help reduce
tissue inflammation,” Meehan said.
6.Onions
Onions can be deadly for aromatic
breath but a life-saver for snoring problems. They are known to help
reduce the symptoms of cold and flu. “Onions have anti-inflammatory and
decongestant properties and can clear your nasal passages to allow more
air to pass through,” Lorenzo said.
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