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提示 | 每天锻炼口面肌肉!30天后可改善打鼾

九成的打鼾者都有睡眠呼吸暂停问题。睡眠呼吸暂停综合征患者会在睡眠中反复发生呼吸暂停,每天晚上可以多达几百次,每次持续几秒到几分钟,令患者身体缺氧,血氧含量降低,严重影响睡眠质量以及心脏、大脑的功能,患者的交通事故发生率比健康正常的司机高出7倍,高血压、心脏病、中风、糖尿病等慢性疾病风险也会增加。


提示:除打鼾外

汗多、夜尿频繁也是症状

阻塞型睡眠呼吸暂停是最常见的睡眠呼吸暂停类型。患者的上气道在睡眠时发生阻塞,空气不能顺利通过呼吸道,引起呼吸暂停,原因可能是咽喉组织肥大、舌体肥厚、维持上气道畅通的肌肉松弛等。这类型患者以中年男性居多。女性绝经后发病率亦会上升。患有扁桃体腺样体肥大的儿童,也容易出现阻塞型睡眠呼吸暂停。

打鼾是在睡眠中由于气道变狭窄,气流在经过狭窄的气道时,就像水流经过突然变窄的河道,形成湍流,引起咽侧壁软组织振动发出的声音,是阻塞型睡眠呼吸暂停低通气综合征(OSAHS)的主要症状。

除此以外,OSAHS症状还包括睡觉出汗较多(尤其是头颈部、上胸部)、夜尿频繁,白天疲倦嗜睡、注意力不集中,严重时吃饭、和人聊天时都会睡着,甚至在看电视、驾车或工作中瞌睡,导致工伤或交通事故。


警惕:长期打鼾

诱发高血压、糖尿病

机体、脑力、免疫力的恢复都在夜间,OSAHS患者不仅长期得不到深睡眠,而且由于夜间反复重复入睡、憋醒的过程,全身健康都会受到影响。正常人的交感神经的兴奋水平在夜里是受到抑制的,而OSAHS患者却是高低起伏,全身各器官尤其是心脏的负荷很大。

长期下来,OSAHS会导致自主神经功能紊乱,诱发高血压、心脏病、中风、糖尿病等疾病。胃肠道得不到足够的休息,导致消化性胃溃疡、十二指肠溃疡等;更会影响细胞代谢,细胞分裂异常,导致细胞突变,有研究显示,OSAHS会提高患癌风险。

怎么办?对于轻度打鼾,除了减肥、侧身睡、戒烟戒酒、不过度劳累之外,还可以试试今天专家介绍的这套口腔面部肌肉运动。每天半小时,坚持一个月,就能看到效果。


每天半小时口舌操

一个月有望改善打鼾

研究显示,锻炼口腔、面部肌肉,也有助于改善打鼾症状。因为呼吸道是个肌性的管道,如果维持上气道畅通的肌肉松松垮垮的,睡觉状态中,肌肉张力下降,这些肌肉就容易塌陷,堵塞气道。而锻炼可以提高这些肌肉的力量。

每天坚持锻炼口腔、面部肌肉运动半小时,一般一个月就能看到效果,对儿童的效果尤其好。

1、舌头运动:用力向前伸,向上顶上颚,尽力舔鼻尖,尽力舔下巴。每个动作持续5分钟;2、鼓腮;3、模仿“虎啸”的动作张大嘴;4.吞咽动作。


提示

在头几天,得到锻炼后的相关肌肉会感觉到有些酸痛。不同的动作可以交替进行,先从自己能做得到的动作开始。如果一开始一个动作坚持不了这么久,可以循环做。

英文:

1. Tiger Yell

Your throat is usually the biggest source of OSA problems, so strengthening the long, thin muscles there can certainly help. Try the “Tiger Yell”: open your mouth wide, mimicking the facial features of a tiger about to yell or roar.

With your mouth open as wide as possible, move your tongue down past your teeth as far as you can (as if you’re trying to lick your chin). The goal is to lift the uvula for 5 seconds at a time and repeat ten times.

2. Sing Loud and Proud

Singing is a great way to strengthen the muscles in your soft palate and upper throat, which tend to get weaker as you age. In one study, people with mild to moderate sleep apnea symptoms saw improvements after a 3-month program of daily singing exercises.

Start with simple vocal vowel exercises, like singing the sound of each of the vowels in an elongated monotone.

3. Tongue Slides

Studies have shown that doing daily tongue exercises can help treat sleep apnea symptoms, often caused by the tongue collapsing on the back of your throat. One of the best tongue exercises is the “tongue slide.” Push the tip of the tongue against the roof of your mouth (the hard palate) and slide the tongue backward. Repeat this 20 times.

4. Soft Palate Stretches:

An easy stretch for your soft palate is to open your mouth as wide as you can while saying “ah” in the back of the throat. Continue for 20 seconds. Close your mouth, wait five seconds, then repeat between five and ten times.

“Soft Palate Blowing” is another exercise in which you close your mouth and inhale gently through your nose, then press your lips together and exhale by blowing the air out from your mouth. Try to blow out air for 5 seconds and repeat ten times, three or four times daily.

5. Jaw Tension Release

A tight jaw puts pressure on your breathing passages. With your tongue in the resting position and your mouth closed, arch your tongue against the roof of your mouth and slide the tip of your tongue back as far as it will go along the roof of your mouth.

来源:搜狐

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