Snoring & Sleep Apnea No More PDF / Book Free Download Snoring & Sleep Apnea No More By David Ortega | Page 30

Of course, it’s also important to note that there is (as yet) no magic food that will alleviate
snoring. So beware of any advice, brands, or food products that promise an end to
snoring!
Lifestyle Changes: Exercise
•
Throat Exercises
Exercises that help strengthen and tone the muscles in the throat can help alleviate
snoring and, in some cases, actually get rid of it altogether. Here are three simple ways
of improving throat strength/toning throat muscles:


Take a pencil and hold it between the teeth for up to 5 minutes. The grip
should be firm, but not painful at all.


Take your finger and gently press against your chin for a few minutes (no
more than 3).


Push your tongue against your lower row of teeth for about five minutes.
These exercises should be performed just before bedtime, and no strain should occur. It
should not at all be a painful experience! The goal is simply to retrain some of the throat
muscles that have lost their tone through a variety of factors, including age itself. Any or
all of the above exercises should help tighten the neck muscles, and thus lead to less
airway vibration (and subsequent snoring).
Additional exercises that help tone the overall body can also help with snoring. There are
a number of factors, however, that will determine if the fat that has gathered around the
neck is actually going to reduce; if an individual is genetically predisposed to acquire fat
in that area, it could last for quite a while.
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