Of all the natural remedies sleep apnea sufferers find helpful in their approach to boosting natural sleep, diet is one of the most overlooked. Balancing your diet and focusing on relaxation-enhancing natural foods such as proteins, plants, and fruits that contain anti-inflammatory properties may give your body the nutrients it needs to rest without exacerbating pressure on your airways.
Although most clinical studies agree that weight loss may be beneficial for people with sleep apnea and obesity, it’s also worth anybody living with the condition to educate themselves about the dietary changes that can support the nasal breathing techniques sleep apnea sufferers use to support easier breathing and more restful sleep.
The Connection Between Sleep Apnea Approaches and Diet
Sleep apnea has many different influences but the main thing that is agreed upon is that there are pauses in breathing, called apnea events, that can occur due to an obstruction in the airway (as in obstructive sleep apnea – OSA) or to the brain not sending the signal to breathe (as in central sleep apnea – CSA). Some people can have a mix of both types as well.
Whether the brain fails to send the signal to breathe or there’s an obstruction in the airway, inflammation can be a big influence. Higher inflammation in the brain, as in CSA, can mean faster breathing and the tongue sucked into the airway often at nighttime while lying down. Higher inflammation in the airways with OSA can mean swelling, larger tissues, and thus less room for air to flow.
While many people have tried a sleep apnea herbal treatment or supplement to help reduce their inflammation in sleep apnea, many do not realize that their diet and nutritional intake can also be meaningful. We know that sleep apnea is more prevalent in overweight adults, and focusing on eating healthily to safely and sustainably reduce excess weight can help. Still, dietary changes may also be helpful for other sufferers, including those already at a healthy weight, to reduce inflammation and minimize any tissue swelling in airways that could increase the rate of airway obstruction.
Eating Anti-Inflammatory Foods for Sleep Apnea
Inflammation has long been thought to be connected to sleep apnea symptoms due to the impacts on your airways, and recent research has concluded that obstructive sleep apnea can create an ongoing state of low-level inflammation. This may also impact mood, cardiovascular health, kidney function, and metabolism; eating healthier foods that contain anti-inflammatory properties may enhance the effectiveness of other actions to augment your sleep.
Foods that can help balance inflammation levels include:
- Berries
- Probiotic yogurts
- Fatty fish, like mackerel, anchovies, sardines, salmon, and tuna
- Citrus fruits
- Leafy vegetables
- Coconut oils
Clinical studies also highlight foods naturally high in Omega-3 fatty acids, vitamin C, and polyphenols–including whole grains and dark chocolate–that can form part of a low-inflammation diet.
Reducing Dietary Fats and Spices to Assist With Sleep Apnea
Some popular meals and foods that are spicy, heavy, or contain larger amounts of fat can impact sleep quality in people of all ages and those with or without sleep apnea. Side effects like acid reflux are typical, along with increased inflammation in the airway and throat.
Trying to avoid these foods and heavy meals close to bedtime can help to reduce the likelihood of indigestion and gastrointestinal complaints while also ensuring you don’t inadvertently increase inflammation levels, as we’ve explained above. Processed meats, fried foods, alcohol, carbonated drinks, and heavier flavors like garlic and onion can contribute to acid reflux while also potentially counteracting the advantages of healthier options.
Learn More About Sleep Apnea Nutrition
Dylan Petkus, MD shares in the Sleep Apnea Solution book how you can support easier breathing and more refreshing sleep at night with a simple nutrition shift, as well as the breathing routine that helped him overcome his sleep apnea.
You’ll also get access to the sleep apnea nutrition guide as an exclusive bonus featuring simple meal examples and ideas to help introduce and maintain a sleep apnea diet plan into even the busiest of schedules!
