My OCB Experience:
Competing naturally in the OCB organization initially sparked concerns about backstage dynamics, fearing a "mean girl" atmosphere. However, to my surprise, the environment was incredibly supportive and friendly. The camaraderie among the girls is amazing, leading to lasting friendships and shared journeys. Backstage is filled with encouragement, cheers, and even impromptu dances to twalk music, making each show a positive experience. Having attended six shows, I appreciate the excellent organization, clear communication, and helpful promoters who address all queries. The abundance of pre-show emails covering details like hair, makeup, tan, host hotel, and schedules helps alleviate stress, allowing competitors to focus on showcasing their best selves on stage. Grateful for my OCB journey, I eagerly anticipate what 2024 holds for everyone involved!
]]>Practicing yoga can significantly contribute to improved sleep quality and duration. The combination of gentle physical postures, controlled breathing, and mindful meditation in yoga helps to alleviate stress and tension accumulated throughout the day. As individuals engage in the calming sequences of poses, such as child's pose or legs-up-the-wall, they activate the parasympathetic nervous system, promoting a state of relaxation. This physiological response reduces the levels of stress hormones, including cortisol, and encourages the release of endorphins, fostering a sense of tranquility conducive to restful sleep.
Moreover, incorporating yoga into a bedtime routine establishes a mind-body connection that aids in mental unwinding. The mindfulness aspect of yoga encourages individuals to be present in the moment, letting go of racing thoughts and worries. This mental stillness, combined with the physical release of tension, creates an optimal environment for a peaceful transition into sleep. Over time, regular yoga practice can cultivate better sleep patterns, providing not only the physical benefits of rest but also contributing to enhanced mental well-being.
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]]>CrossFit is a high-intensity fitness program that incorporates elements of various disciplines, such as weightlifting, cardiovascular exercises, and gymnastics. The workouts, known as WODs (Workouts of the Day), are designed to be constantly varied, challenging participants with diverse movements and exercises. This approach helps improve overall fitness by targeting multiple aspects, including strength, endurance, flexibility, and agility. CrossFit's emphasis on functional movements, which mimic real-life activities, contributes to its effectiveness in enhancing overall physical performance.
One of the key benefits of CrossFit is its ability to foster a sense of community and camaraderie among participants. The group workouts create a supportive environment where individuals encourage each other to push their limits, fostering a shared commitment to fitness goals. Additionally, CrossFit workouts are scalable, meaning they can be adapted to different fitness levels, making it accessible to beginners and seasoned athletes alike. The intensity of the workouts also leads to efficient calorie burning and improved cardiovascular health. Overall, CrossFit provides a dynamic and engaging fitness experience that not only transforms bodies but also builds a strong sense of community among its practitioners.
Explore a well-organized and inspiring system designed to initiate healthier habits, establishing a strong sense of responsibility and community support. Become a part of our community and secure your spot for a complimentary consultation.
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]]>The ketogenic diet, commonly known as Keto, has gained popularity for its potential health benefits. By drastically reducing carbohydrate intake and replacing it with healthy fats, the body enters a state of ketosis, where it burns fat for fuel. Many individuals have reported significant weight loss on the Keto diet, as it encourages the body to tap into its fat stores. Additionally, the diet may help regulate blood sugar levels and improve insulin sensitivity, making it a potential choice for those with type 2 diabetes or insulin resistance.
Moreover, some proponents of the Keto diet claim improved mental clarity and increased energy levels. The stable blood sugar levels achieved through reduced carbohydrate intake may contribute to sustained energy throughout the day. However, it's essential to approach any diet change with caution and consider individual health needs. Consulting with a healthcare professional or nutritionist can help ensure that the Keto diet aligns with personal health goals and doesn't pose any risks.
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]]>High-Intensity Interval Training (HIIT) offers numerous benefits that make it a popular and effective exercise strategy. Firstly, HIIT is known for its efficiency in burning calories and improving cardiovascular health. The alternating cycles of intense exertion and brief rest periods push the heart rate up, leading to improved cardiovascular fitness. This not only enhances the body's ability to transport oxygen and nutrients but also promotes fat loss. In fact, HIIT has been shown to be more time-effective than traditional steady-state cardio, making it an excellent choice for individuals with busy schedules.
Secondly, HIIT has been found to boost metabolism and promote fat oxidation even after the workout is completed. This phenomenon, known as excess post-exercise oxygen consumption (EPOC) or the "afterburn" effect, means that the body continues to burn calories at an elevated rate post-exercise. Additionally, HIIT has been associated with improved insulin sensitivity, making it beneficial for managing blood sugar levels. The versatility of HIIT, as it can be adapted to various fitness levels and exercises, makes it a practical and time-efficient option for individuals looking to enhance both their aerobic and anaerobic fitness while maximizing calorie burn.
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]]>
Seeking to reduce expenses for your upcoming show? We've got you covered.
As part of our sponsorship, enjoy a 30% discount on competition essentials such as jewelry every month.
Apply for sponsorship here: ⬇️
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]]>
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Learn what to do when you are doing a bikini competition for the first time in a OCB show. ReginaPerezFitness interviews Beauty In Beastmode Ambassador about her time on stage.The best way to prepare when you are doing a bikini show away from home.
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Learn more about Lindsay here
Instagram: @memoryphotography
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]]>Thinking about competing, let Regina Perez Fitness get you ready for your first show. Learn more
Learn more about Israel here
Instagram: @wink.lashandwaxparadise
Website: https://wink-lashandwaxparadise.com
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]]>
Staying hydrated won't curb your cramping directly, but it can help with bloating, which makes cramps feel worse. When your period is coming, keep a water bottle handy, and toss in some mint or a squeeze of lemon to encourage you to drink. Tone down the salt (never more than 2,300 milligrams per day) and avoid alcohol -- both of which can pull water out of your system.
Caffeine can make cramps worse, so steer clear of coffee before and during your period. Make sure you're not sneaking it in with soda, energy drinks, chocolate, or tea. If you need a morning or midday pick-me-up, try a small smoothie packed with veggies instead.
These days, you don't need to plug in to get the benefit of warm, relaxing relief. Whether you're on a date or at your desk, you have options. Check out microwavable heat pads, rechargeable cordless heat wraps, or disposable heat wraps designed just for menstrual cramps. Many drugstores carry a few choices if you're on the go.
While there isn't much evidence that working out targets period pain, many women swear by a sweat session to loosen up. Exercise releases brain chemicals called endorphins that make you feel good. So take a walk, jump on the treadmill, or go for a swim!
Sleep might not come easily when you have strong cramps. To make the most of your night's rest, ditch your smartphone in bed. Wind down with a calming bedtime routine in the days leading up to your period. You may also have to try different sleep positions, especially if you're usually on your stomach. Catch a short power nap, if you can, during the day.
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The seated twist stretch can help determine how tight the mid back muscles are, while gradually increasing the range of movement in both directions.
Postures that involve a lot of sitting with hunched shoulders can cause the mid back muscles to tighten, limiting the spine’s ability to twist. A person should focus on sitting upright, with the back straight and the head in a neutral position.
To perform the seated twist:
Repeat this stretch three or four times on each side. When working at a desk, practicing this and similar stretches throughout the day can help relieve tension in the back.
Child’s Pose is a restful, very simple yoga poses. It allows the spine to elongate passively while the person rests over their knees.
This variation keeps the knees apart to stretch the core abdominal muscles that connect the lower back to the long leg bone.
Placing the arms over the head gently stretches the latissimus dorsi, a large flat muscle that connects the spine and the long arm bone.
To perform the Child’s Pose:
Thread the Needle is a yoga pose that stretches the sides of the body, including the latissimus dorsi. This stretch can also help loosen the muscles of the upper back.
To get the most benefit, focus on keeping the arms extended outwards and maintaining a stretch that is comfortable, not painful.
To perform Thread the Needle:
*summarize from Womens health
]]>Even after doing a few competitions you still have to use a checklist. We will give you all the tools you need to be successful backstage.
Bling Out Robe
A black satin robe is a must have behind stage. No one wants to walk around in pajamas. You will see a lot of competitors with robes but not with bling. Competitors get black so the tan doesn’t fade officially or make the tan change colors. Stand out behind and on stage with our bling robes with your class on it.
Bands
Pump it up! Behind stage you will see a lot of competitors pumping up so their muscles look full. Not all shows will allow you to have weights. The next best thing is bands. It’s super light and easy to pack if you have to travel. Lucky for you, you don’t have to go far. We have the perfect travel size bands.
Checkout the full list of must have behind stage
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Traveling doesn’t have to interrupt — or lead you to completely abandon — your healthy habits. You can still fit in exercise time when away from home, whether you find yourself in a warm or cold climate. Even if bad weather forces you into hotel room seclusion, there are exercises you can complete without a single piece of equipment.
Here are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.
Make sure before your trip that you invest in a smart tracker so you can keep tabs on your steps. If you notice that you’re not as active as you’d hoped, you can end the day with a nice walk or quick workout in your hotel room using resistance bands.
Traveling can oftentimes dehydrate you and when you don’t take enough fluids, it’s easy to confuse dehydration with hunger and end up eating a lot more than you should have when in reality, all your body needs is some water. As you probably know, recommendations for the amount of fluids one needs to consume in a day varies from person to person, but an easy way to check if you’re dehydrated is the color of your urine. If you’re well-hydrated, it should be pale yellow or clear and if it’s dark yellow or amber, that’s oftentimes a sign of dehydration. Try to drink 1/2 gallon a day.
Do yourself a favor by avoiding elevators and take the stairs! It’s an easy way to work in activity into your day and a great calorie burner. And, as you wander and explore, plan your activities around walkable areas. Visit the parks, discover hiking trails and all other places where you can wrack up walking miles!
Jogging or walking through a city you’ve never seen before isn’t easy but it’s a great way to cover more ground faster and see some of the most popular tourist attractions in less time. There’s always a risk of getting lost but finding your way back is part of the fun.
Plan to enjoy some special meals without going overboard. And don’t be afraid to ask waitstaff at restaurants whether it’s possible for them to prepare your favorite dishes with a few healthy modifications.
If your journey includes a lot of time in the car or on a plane, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast-food and convenience shops along the way.
If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for five to 10 minutes of pool walking. (Try it in waist-deep or higher water for a challenging workout.)
]]>They're packed with protein—three grams for every two tablespoons,” says Dr. Daryl Gioffre, a New York City-based nutritionist
Oats are a complex carb that break down slowly, controlling blood sugar spikes that might mess with your sleep. And if you find a warm bowl of oatmeal cozy and soothing, you’re not alone. According to a Columbia University study, the carbs actually work with your brain to release the neurotransmitter serotonin, which coaxes you into a tranquil state and helps your body produce melatonin for a restful night of sleep.
The complex carb factor again—a whole-grain bedtime snack will stick to your ribs much longer than a cookie or bowl of ice cream …as tempting as those sound. If you want to be really healthy, you can invest in an air popper, which pops the corn kernels with—you guessed it—air instead of oil or butter.
The calcium in yogurt helps your brain use tryptophan and melatonin, and one University of Pennsylvania sleep study, even suggests that it can help you stay asleep longer. Instead of loading up on sugary sweetener (which can potentially throw your blood sugar out of whack), top your bowl with fresh fruit and crunchy chia seeds.
They’re protein-rich and full of tryptophan. The American Sleep Association says they might make you sleepy for that reason, but we also love that they’re portioned and packaged for easy eating.
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So it makes sense to dress to impress when entering the gym, it gives you confidence and positive energy to come in and kill each session. When I first started back in the gym a few years ago I remember I wore ill-fitting sweatpants, a baggy t-shirt, and just some regular tennis shoes I’ve had for a while, just looking a mess. Grant it, mentality, I was not in a good place around this time, not many people know, but I was drained, lost my job a year before, and was working odd jobs so that I can stay afloat. I didn’t feel good about myself or how I looked.
Then, as I began to go to the gym more often, my confidence went up, I felt better about myself so it was time to change up my fashion choices. The first time after about two weeks I came back to my small home gym in D.C, and I wore a racerback tank top and some sweatpants but a better fit. It was a shock factor to gym partners because who would have known that genetically I wake up with a six-pack and my arms are not fragile sticks, even though I’m a slim lady, the baggy clothes hid all that. As time progressed, so did my appearance, mental, and physical health. I wanted to be in the gym just so I could see the gains when I looked in the mirror and to see the results of all the hard work I’ve put in over the months.
Starting with anything new or returning to something can be intimidating but it’s worth the trial and error of getting back to your better self. Especially during this Covid season, I’m sure everyone can use a mental and physical reset, so if you haven’t already, head over to BeautyInBeastMode to look at some stylish fitness apparel, coaching, and other gym accessories available for shipping. Of course, it’s not a fashion show but I find that to feel your best you have to look your best, it’s the motivation for me. Of course, there are many items on BeautyInBeastMode for purchase but today I will show and tell you about some of my favorite gym apparel and accessories from Beauty In Beast Mode, along with links for purchase.
Women’s Racerback Tank
Perfect to wear to the gym and comfortable to wear. Wearing the Women’s Racerback Tank on arm and back days gives you the perfect view of motion in your back muscles as well as shoulders, biceps, and triceps; especially when doing HIIT workouts. Pair with your favorite compression shorts or leggings, along with your good gym shoes, and boom you have the perfect fit without the hassle. They are available in five comfortable sizes.
Beauty and Beast Mode Short Sleeve
This classic short-sleeve shirt is perfect for the gym on cardio days or just to have when doing your weekends. It’s a classic t-shirt fit for women and is available in five sizes. While in the gym, pair with your favorite tights or shorts, then for a more casual appearance, pair with some jeans, sneakers, a cardigan, or an athletic jacket. Whatever will bring your unique style out in the open and boosts your confidence, it’s an automatic staple piece in your gym apparel collection.
Tik Tok Viral Waist Trainer Leggings
The leggings with a twist. Leggings with a waist trainer built into them, I mean it's a two-for-one type of deal. They fit perfectly showing off a toned and shapely figure. They’re perfect for everyday gym wear for abs training or just running errands over the weekend paired with a crop top or fashion beast mode hoodie, all while training your midsection. Talk about multi-tasking
7 piece Resistance Booty Bands
Perfect for when you can’t make it to the gym, but still want to get in your workout session, or strength training at the gym for some extra challenge. In this combo, you get seven strength resistances from extra light to extra heavy, perfect for building the booty, legs, and upper body, as well as exercise movements included with bands. Follow Regina Perez on Facebook and IG for fitness tips and Bikini competition coaching and prep.
Sequin Duffle Bag
The bag! It’s always about getting the bag. The classic duffle bag but with a little sparkle. Perfect bag for carrying all your gym essentials; gym shoes, booty bands, those sweats we were speaking on earlier and so much more. Great for the traveling beauties on their way to competitions, in and out of gyms. Just the right size for the “free carry on” option, if that still exists, flights, and train luggage top carrier storage.
The list can go on and on but just to give you some ideas of some of my favorite BeautyInBeastMode wear, which can be some of your favorite fitness apparel. What are some of your favorite gym apparel and accessories from BeautyInBeastMode?
What are some of your favorite picks in gym wear in general?
Join us on Facebook to chat about all things fitness and meet some other great women in the fitness world nationwide. Until the next time, stay beautiful, fit, and healthy.
Written by fitness contributor Charese:
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It does not always feel natural, but the key is to make posing on stage feel more natural to you.
Here are my top 5 tips when it comes to your posing routine:
1. Be confident in your whole routine Smile whenever facing the judges
3. Know what poses will work best with your body type and muscle tone before stepping onstage
4. Follow rules and guidelines for what the judges will be looking for in your routine
5. Practice your routine until it becomes more natural to you
There is a lot more that you can do to make your routine unique and fit you. Read my latest blog to perfect your routine.
Determine the Organization and Applying Posing Techniques
Every division and federation will have slightly different things they are looking for and judging your physique on. You want to know what the judges are looking for so you want to do some studying. Ultimately, your coachshould be providing you with this information.
Then it will be time to apply and PRACTICE!
Tips on How to Leave the Judges Wanting More with Presence & Posing Techniques
Remember Facial Expression
If in doubt remember to smile
Body Movement on the Stage
It should feel almost natural on stage and always remember to breath. Always have your hands relaxed. Everything should flow seamlessly together.
Own the stage
You have worked hard to get here so now its time to take control.
My team offers 30 minute posing sessions for bikini, wellness, and figure.
Completely customized and individual to you so that you can shine and show your best physique when you step on stage.
]]>As I’m sure everyone has felt the raft of COVID these last two years; from the virus, working from home daily, the daily snack ideas we find on Tik Tok and since has gained excess weight. I get it! We have all fallen short but never too late to pick up the pieces.
2022 is the time I want everyone to prosper and flourish, especially in their fitness journey. To look good is to feel good, somebody said those words I’m sure, but they hold so much truth. Over the last year, I’ve researched exercise ideas, recipes, and other fun ways to get back to my best self. I’ve partnered with beautynbeastmode to create a safe space for fitness reference, apparel, and coaching so that it’s a stressless transition through your journey. Starting is always hard but the results are worth the work and gains.
The best way to start back into your fitness journey is nice, simple, and consistent, and what better way to get the muscles moving by stretching. Yes, like when you first wake up in the morning and have the mini Harlem shaking before your feet touch the ground, something like that but with proper technique. Stretching is something you should do regularly for any age for flexibility, increased range of motion, blood flow to muscles, and mental clarity. According to an article by Colorado State University, “the importance of stretching has many positive benefits on the human body when done at least once a day.”
Let’s start with something simple but very important to our daily use, the wrist. Yes, if you’re reading this right now I’m sure you’re on your phone scrolling or using some type of keyboard on your iPad or laptop, and what is being used? You guessed it, your wrist.
Some conditions that can cause
Check out these four wrist mobility stretches to help increase your wrist mobility:
Extended arm stretches
Extended Arm Down Stretches
https://youtube.com/shorts/Rl4LueY65Cc?feature=share
Praying Position Stretches
https://youtube.com/shorts/SBGEDRR-7y0?feature=share
Wrist Roll Stretches
https://youtube.com/shorts/cMjZOETPy_w?feature=share
You could do these exercises as often as you need. These exercises are low impact, simple to do, and no equipment required. Remember to breathe through each movement and relax. Please consult with your physician before doing any physical activity to prevent injuries and to ensure not to reinjure yourself.
Join us on the Beauty and Beast Mode Facebook group for discussions and support through your fitness journey. Ask your questions and join the safe space to be free and fit.
Subscribe to the Youtube page for more strengthening techniques as well as other fitness routines. Also, check out beautynbeastmode website for new arrivals as well as fitness coaching and posing classes. Use code affiliate code to get 10% off your next purchase and don’t forget to share your photos and comments on our FB page
Meet the Fitness Contributor
]]>In this blog post, I'm going to share with you 2 things I wish I would have learned before I started competing. As you are preparing for a Bikini Competition, you may be wondering what to expect and how to prepare.
Most competitors spend weeks if not years strength training and living a healthier lifestyle to prepare for a competition. These tips will help you be successful at your next competition.
Let's go over things you should know before competing.
Here are my top 2 tips:
1. Be sure to scrub before you get your tan
2. Be sure to practice your posing everyday
View the latest video with more tips to help you succeed.
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You need a pair that make you feel comfortable but also show off your personal style and perhaps catch the judges attention.
You may be wondering if it is possible to feel comfortable yet look amazing in pair of heels? well the answer is YES!
If your main concern is comfort consider a platform. Styles with a platform under the toe area tend to be more comfortable as they minimize the angle and pressure on the ball of the foot. Platforms, even thin ones, also maintain stability by keeping the soles flat which makes it easier to walk and switch positions while posing.
High quality competition Heels have correctly designed arches that are well balanced and match the natural shape of your feet making the difference between pain and all-day comfort. Improperly designed shoe arches rise in a straight ramp from just behind the balls of the feet to the backs of the heels. These do not support the arches of the feet and cause the feet to slide forward in the shoes. In this scenario, the majority of your weight is on the ball of your foot and your toes.
If you feel like you are walking on your tip toes, the arch of the shoe may be too high.
Better shoe arches rise in a curve to support the arches of the feet, and level off a bit so that the heels of the feet are not resting on so steep an incline.
The very best shoe arches rise high to provide total arch support for the feet, and then drop down into shallow cup-like depressions that hold and support the heels of the feet. This profile shifts body weight from the balls of the feet back to the heels where it belongs, and helps prevent the feet from sliding forward.
Besides comfort you can also choose between a simple and timeless design or going for something a little extra with our blingy options. the bling level ranges from a light scatter of crystals to fully encrusted heel and platform.
Most importantly you must do your homework and find out your federations rules in regards to shoe style, each federation has their own regulations.
We have partner with the ShoeFairy to make sure you shine on stage. Use this code to save at checkout
Competition Shoes
Code: BEAUTYINBEASTMODE
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Thinking about competing, let Regina Perez Fitness get you ready for your first show. Learn more
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]]>Thinking about competing, let Regina Perez Fitness get you ready for your first show. Learn more
Learn more about Shelby here:
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Facebook: Shelbygfitness / Shelby Gribbin
Website: Shelbygfitness.com
Want to join a team of women empowering, inspiring and igniting each other to take control of their lives by being in BEASTMODE with all they do through mentorship, fitness and more: https://www.beautynbeastmode.com/pages/join-the-movement
]]>
If you’re suffering from disrupted sleep, narrowing down what’s causing it can feel like an overwhelming task— everything from stress to overactive bladder can make it difficult to get the right amount of shuteye. But the likeliest reason—one that affects an estimated 22 million Americans, according to the American Sleep Apnea Association—is sleep apnea.
While the telltale symptom of sleep apnea is waking up repeatedly throughout the night, a number of other symptoms can show up with the sleep disorder. Health spoke to sleep specialists to find out what to know about sleep apnea and the symptoms that come along with it.
What is sleep apnea?
Sleep apnea is a sleep disorder of abnormal breathing patterns while a person sleeps. It can happen when your tongue obstructs your airway while you’re asleep, James Rowley, MD, a professor of internal medicine and chief of the Division of Pulmonary, Critical Care, and Sleep Medicine at Wayne State University, tells Health. “Sleep apnea is a condition in which the upper part of the airway behind the tongue collapses at nighttime,” Dr. Rowley says. “That leads to multiple awakenings during the night.” Dr. Rowley adds that this can lead to decreased oxygen levels at night, as well.
There are three different types of sleep apnea, according to MedlinePlus, a resource from the US National Library of Medicine. Obstructive sleep apnea, the most common type, occurs when your airway becomes blocked, thus causing reduced airflow. Central sleep apnea is caused by a breakdown in the communication between your brain and your muscles, which results in difficulty breathing. Lastly, complex sleep apnea syndrome, also known as treatment-emergent central sleep apnea, occurs when someone suffers from both of the other two types of sleep apnea, obstructive sleep apnea and central sleep apnea.
A number of factors can increase one’s risk of suffering from sleep apnea, including obesity, premature birth, large tonsils, neuromuscular disorders, hormonal disorders, kidney failure, heart failure, and some genetic disorders, per MedlinePlus.
What does sleep apnea look like?
According to the National Heart, Lung, and Blood Institute (NHLBI), the following are the most common signs and symptoms of sleep apnea:
While patients suffering from sleep apnea will usually complain of waking up repeatedly during the night, they won’t necessarily report experiencing difficulty breathing or gasping for air, Daniel Barone, MD, sleep expert at Weill Cornell Medicine and NewYork-Presbyterian and author of Let’s Talk about Sleep: A Guide to Understanding and Improving Your Slumber, tells Health. In fact, a common complaint of people suffering from sleep apnea who haven’t yet been diagnosed is, “I wake up many times throughout the night and I don’t know why,” Dr. Barone says.
However, often times the bed partner will notice that the patient seems to have difficulty breathing while they’re asleep, Dr. Rowley explains. The snoring caused by sleep apnea can also be severe enough to disrupt the bed partner, or even people sleeping in other beds in the same home, Dr. Rowley says.
The symptoms caused by sleep apnea in children can mirror those in adults, but they can also show up in more discreet ways, per the NHLBI, including:
When should you see a doctor about sleep apnea?
If a sleep specialist suspects that you’re suffering from the condition, you’ll likely be asked to do a sleep study, Dr. Rowley says. This might be done in a lab, which essentially entails you being monitored while spending the night in a medical building, or you might do the study at home using a device to measure your breathing (the type of test administered usually depends on your health insurance). The results of this test will help doctors determine whether or not you’re suffering from sleep apnea, Dr. Rowley says.
The good news is that a number of treatments can help sleep apnea patients. Different devices can help you rest easier if you have sleep apnea, chief among them the continuous positive airway pressure (CPAP) machine. “It’s basically a device you’d wear over your nose that prevents the collapse of the airway during the night,” Dr. Rowley says. “[The CPAP machine] is the most studied and most effective therapy for sleep apnea,” he adds.
Other treatment options include a dental device worn during the night, which pulls your lower jaw forward just a couple of millimeters, Dr. Barone explains. This serves to pull the tongue away from the back of the throat, he adds.
Lastly, surgical options are becoming more popular, Dr. Barone says, explaining that some patients opt for an implantable nerve stimulator inserted in their chest wall. The stimulator is connected to the nerve that controls the patient’s tongue, and what it does to treat sleep apnea is it “stiffens up the tongue,” Dr. Barone explains.
If a patient is suffering from sleep apnea because they are obese, there’s a chance their condition will clear up if they lose weight. However, “it’s possible, but it doesn’t happen as much as we’d like,” Dr. Rowley says. But other lifestyle habits might help patients with sleep apnea manage the condition. Among these is avoiding alcohol close to bedtime since alcohol can be disruptive to sleep and make the muscles relax even more, which might make the tongue more likely to fall backwards and block the airway, Dr. Barone says. He adds that it might also be helpful to sleep on your side if you suffer from sleep apnea, since this too can affect whether or not the tongue obstructs the airway.
retrieved from: https://www.health.com/condition/sleep/sleep-apnea-symptoms?did=589149-20201213&utm_campaign=healthy-living_newsletter&utm_source=health.com&utm_medium=email&utm_content=121320&cid=589149&mid=46715434797
Holidays often consists of sedentary activities, as we spend the day talking with family and friends, preparing food, snacking here and there, and watching movies, sports or family videos. Although these can be great ways to enjoy the day, try to incorporate some movement-based activities as well. Here are some ideas:
Take time to exercise in the morning before your guests arrive or before you leave for your destination. Go for a run, organize a family walk, do a workout video or plan your own cardio or strength workout. Some fitness facilities may be open on holidays, so be sure to check their holiday hours. Many gyms and community organizations host various fitness events, classes and online activities, so check out your local community schedules. If weather permits, organize events to do with your family and friends. Set up some yard games, organize a family football game or create your own field day with different themed events and prizes.
Take a walk after dinner.
Assign everyone a clean-up job after dinner to keep you and your guests moving between dinner and dessert.
Although traditional dishes taste great, many are high in fats, carbohydrates and simple sugars that can quickly add to your total calorie intake. Here are several alternatives to commonly used ingredients that are lower in total calories but create the same great tastes and textures at a lower caloric cost.
Managing overall portion sizes is a great strategy for managing overall caloric intake. Here are some strategies for portion control:
Author:https://www.acefitness.org/education-and-resources/lifestyle/blog/7708/3-tips-to-help-you-stick-to-your-health-and-wellness-goals-on-thanksgiving-2020/
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