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Body Transformations
Your Best Body Ever Newsletter
by Bob Osgoodby

October - 2003

In this edition

** Snoring, Chainsaws And Sleep Apnea by Frank Barnhill, M.D.
** Smiles - Indigestion
** Trivia
** How do I Get There From Here by James Groves - Avocados Can Lower Your Cholesterol
** Dr. Earl Mindell's Wellness Update - You Say Saturated, I Say Unsaturated-A Quick Reference
** Stress Tips by Dr. Rae Baum

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Welcome

We are pleased to announce that our website has been completely reworked and we have included a calorie counter to help you in your fitness program. We have also reworked our "Fitness Program" and the electronic version which is sent directly to your email address is now available for just $34.95.

WARNING!! Always seek the advice of a Medical Doctor before starting, or making changes in your diet or exercise program.

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"Snoring, Chainsaws And Sleep Apnea"
by Frank Barnhill, M.D.

My grandmother always said when my grandfather started snoring each night, it sounded like someone "had cranked up a chainsaw". As a result of the noise, they started sleeping in separate rooms. Otherwise, she said "he keeps me up all night long and when he stops breathing he jerks up in the bed and it scares me". Her description is only one of dozens I've heard about snoring and its tendency to "keep everyone else in the house awake". For years, doctors thought snoring was a hereditary thing. If your father snored then you would snore. We now know that's not true and snoring and the associated "stop breathing event" (apnea) can be treated in about 75% of the population.

Regardless of the cause of sleep apnea, the disorder can make you feel like you didn't sleep and result in moderate to severe fatigue during the next day. Some persons are so "sleep deprived" from "almost waking themselves up" during loud snoring episodes, they will fall asleep during daylight hours without warning. On occasion, this sudden onset of sleepiness may occur while driving or operating machinery. I've heard comments such as "he falls asleep every time he sits down" and "I can't see why she wants to sleep all the time, since she sleeps all night long". Lack of adequate sleep can cause irritability, mood swings, depression, problems with your family and difficulties concentrating at work and school. Over a period of years, sleep apnea can even cause high blood pressure and heart problems. Let's take a look at the different flavors of sleep apnea and why it causes snoring.

There are three basic types of sleep apnea; obstructive, central and mixed.

Obstructive sleep apnea (OSA) occurs when anything blocks the flow of air in and out of your nose or mouth. OSA can occur as a result of severe allergies with overgrowth and thickening of linings of your nose, throat, sinuses, trachea and upper airways. In fact any condition that causes an increase in the size of throat, nose and neck structures can cause OSA. This tends to explain why overweight individuals can dramatically improve OSA by losing a lot of weight.

Central sleep apnea (CPA) occurs when there is a decrease in your brain's respiratory drive center ability to respond to lower blood oxygen levels and maintain normal rates and depths of breathing. Exactly what causes CPA is unclear, but apparently brain chemicals or structures have been altered in a way that keeps the respiratory drive center from "firing" at the rate and level needed for "normal respiration" while you're asleep.

Mixed sleep apnea (MSA) results from having some or all of the problems of both central sleep apnea and obstructive sleep apnea. This may actually be the most common type of sleep apnea and is the hardest to treat. In all three cases, when apnea occurs, blood oxygen levels drop, brain activity increases and normal sleep is interrupted.

The part of normal sleep that gives us the most restful feeling is the dream state or rapid eye movement stage (REM). REM sleep is often interrupted as sleep apnea onsets. Since dreaming is cut short or totally eliminated, you can see why being sleep deprived can make you so tired and irritable.

Now let's discuss some of the treatment options in sleep apnea.

As you read above, losing weight can result in shrinkage of nose, throat, sinus and neck tissues causing improvement in OSA. Once these tissues are smaller or thinner, air can move easier through your upper airways. Similar results can occur when ENT doctors repair a deviated nasal septum, remove excess mucous producing structures from the nose and throat such as tonsils, adenoids and other overgrown tissues, and treat chronic sinusitis or allergies.

ENT doctors can also use laser to remove the uvula (little hanging down thing) and part of the soft tissue in the back of your throat to improve airway. In extreme cases, a tracheotomy or permanent surgical opening in the lower front of the neck may be needed for adequate treatment.

The most common treatment for sleep apnea is continuous positive airway pressure (CPAP) therapy. This involves using a machine that pumps air into an attached tube and facemask to provide constant pressure in your nose, mouth and air passages. The pressure setting is determined by procedure called a sleep study in which the number of times you stop breathing per minute is calculated while your oxygen and brain activities are monitored. For further information, please see our articles on "Diagnosing Sleep Apnea", "Sleep apnea and poor attention in kids", and "Using CPAP to treat sleep apnea" at drhuggiebear.com.

Medications have not been shown very effective in the treatment of sleep apnea. Adhesive strips designed to flare the nostrils out while applied to the outside of the nose may often a little improvement when only nasal obstruction is responsible for sleep apnea. Overall, if you feel you may have sleep apnea, it is best to see a physician and request testing to make an accurate diagnosis.
Hope you have a great night's sleep!
Dr. Frank

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Drhuggiebear.com offers common sense solutions for life's little problems, as well as sources to help you and your family achieve important goals. Dr. Frank Barnhill and Uncle Frank Jones offer a free newsletter providing monthly up to date information on depression, ADHD, stress burnout, success training, and may other medical and personal life skills topics.
http://www.drhuggiebear.com

Smiles

Indigestion
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A dietician was once addressing a large audience in Chicago. "The material we put into our stomachs is enough to have killed most of us sitting here, years ago. Red meat is awful. Soft drinks erode your stomach lining. Chinese food is loaded with MSG. Vegetables can be disastrous, and none of us realizes the long term harm caused by the germs in our drinking water. But there is one thing that is the most dangerous of all and we all have, or will, eat it.

Can anyone here tell me what food it is that causes the most grief and suffering for years after eating it?"

A 75 year old man in the front row stood up and said, "Wedding cake."

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Did you know that the biggest sellers in the bookstores are cookbooks.

The second biggest seller is diet books about how not to eat what you've just learned how to cook.

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What do you call three hundred religious singers drinking diet cola and eating fruit?

A: The Mormon Tab-and-Apple Choir.

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A successful diet is the triumph of mind over platter.

Are you unhappy with the way you look? Would you like to loose weight? Are you interested in toning-up or increasing your muscularity? Would you like to improve your health and quality of life? Are you thin and like to gain weight? If you have answered "yes" to any of these questions, We are confident our diet and exercise program will quickly get you to your goals. Your diet and exercise program is tailored to your individual needs and situation. We are here to help you every step of the way. Please visit our web site at www.bestbodyever.com . There are some great "before and after" pictures on the site that will motivate you to make the decision to improve your health and build your best body ever.

Trivia

Carrots were first grown as a medicine, not a food. The ancient Greeks called carrots karoto.

********How do I Get There From Here?********
by James Groves

Avocados Can Lower Your Cholesterol

Are you're one of those people who enjoy eating avocados? If you are, then you could be lowering your cholesterol every time you eat one. A recent study from Australia showed that people who ate 1 1/2 avocados per day lowered their cholesterol levels from an average of 236 to 217.

Now here's the twist to this study. Before going on the avocado diet, these people spent three weeks on a low-fat diet. The result was an average decrease in cholesterol levels of only 4.9 percent compared to 8.2 percent on the avocado diet. Here's another avocado fact you're going to love. The avocados preserved the levels of HDL (the good cholesterol), but on the low-fat diet these good HDL's went down 14%.

The answer is one word: monounsaturates, the main fat found in avocados and the same one that we all recognize as being healthy that is found in olive oil. So eat up, enjoy avocados, and stop worrying about the fat!

These health tips can only be found in Dr.Osgoodby's Body Transformations Newsletter. Join me next month and we'll talk about ways to get a good night's sleep. .

Live in Passion and Good Health,
James Groves

Dr. Earl Mindell's Wellness Update
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You Say Saturated, I Say Unsaturated-A Quick Reference

Any time we eat a natural food that contains fat, we're consuming a mixture of saturated, monounsaturated, and polyunsaturated fats in varying proportions. Some fats contain more of the healthful fatty acids, and other fats are heavy on the less healthful ones. Here's a list of foods rich in the various types of fatty acids.

SATURATED (okay in moderation)
" Whole-milk dairy products
" Butter
" Meats
" Poultry
" Lard
" Coconut oil
" Palm kernel oil

MONOUNSATURATED (most healthful)
" Olive oil
" Canola oil
" Avocado oil
" Peanut oil

POLYUNSATURATED (use only when no other oil or fat is suitable; avoid hydrogenated varieties)
" Soybean oil
" Corn oil
" Cottonseed oil
" Safflower oil
" Sunflower seed oil
" Sesame seed oil*
" Fish oil **

*Sesame seed oil is often called for in Asian cooking, and it provides a flavor no other oil can match. Of all of the polyunsaturated oils, it's the best choice because it's naturally rich in antioxidants that enhance its stability and make it ideal for high-heat stir-frying.

**Fish oil is not recommended as a cooking oil! Never heat or cook with it. Only use it as a supplement or consume it as a part of deep-water fish, such as salmon.

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Stress Tips

You will find this "StressTip Message" helpful to stay focused and on purpose. You can put this message to work by reading it often throughout the day.

Life is all about learning and not about being fair or unfair. Accepting this will help you stay motivated, give you peace of mind and a positive attitude.

~ Need help with this? Contact The Baum Group at: TheBaumGroup@YourStressMatters.com

If you need to lose weight, you must be in caloric deficit. This can be accomplished by cutting down your caloric intake, or increasing the amount of calories you burn by exercising. I recommend both. Even though a calorie is a calorie when it comes to weight loss, a calorie is not a calorie when it comes to your health. Make sure your daily diet includes several servings of fruit and vegetables and whenever possible, avoid foods that contain trans fat.

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