Sleep apnea is a respiratory disorder that causes you to stop breathing in your sleep. It’s typically diagnosed by an overnight study called a polysomnogram, and it can be caused by obesity or other factors such as smoking, high blood pressure, diabetes, and heart disease. If you have sleep apnea, you might feel tired during the day because of poor quality sleep at night; this can affect your ability to perform certain activities or complete tasks successfully. However, you can take steps to lose weight if you’re obese or overweight to improve your symptoms.
1. Monitor your sleep.
Sleep apnea is a serious sleep disorder that affects millions of Americans. It can cause significant health problems and increase your heart disease, stroke, and diabetes risk. Sleep apnea also increases the risk of weight gain by disrupting the body’s natural metabolism.
Most people with sleep apnea snore and are unaware that they have it because their symptoms occur while sleeping; however, many people are more likely to develop sleep apnea than others due to their body type or physical features.
2. Find new ways to reduce stress.
The connection between stress and sleep apnea is well-documented, but many don’t realize that it can go both ways. Not only does stress trigger sleep apnea, but the disorder can lead to additional sources of stress in your life. Because of this, it’s essential to find new ways to reduce your overall stress level and find relief from those moments when you feel overwhelmed. If you’re having trouble sleeping or staying focused at work because of the condition, consider seeking a therapist who specializes in addressing sleep-related issues and working with them on strategies to reduce your overall anxiety level. You may also benefit from joining a support group for people with breathing-related conditions such as sleep apnea or emphysema; these groups provide valuable resources like tips on getting adequate rest and navigating difficult conversations with loved ones around treatment options like CPAP machines (a device used by many with sleep apnea).
3. Exercise regularly.
Regular exercise can help you lose weight, improve sleep, reduce stress, and live longer. It would be best if you aimed to do at least 30 minutes of moderate daily activity. Walking, dancing, or gardening — anything that gets you moving!
Exercise can also make it easier for you to breathe while asleep when you have sleep apnea. This is because it increases the amount of oxygen in your blood and improves circulation. It also makes your muscles more robust to support your airway more effectively during sleep.
If you’re not sure how much exercise is enough for you, ask your doctor or other healthcare professional for advice on how much to do based on how active you usually are.
4. Drink plenty of water and limit your alcohol intake.
- Drink more water: Water is vital to your body’s function, and the more you drink, the less likely you are to feel hungry. Plus, it helps keep your skin healthy and glowing. Make sure to drink at least eight glasses of water each day—you’ll find that eating less food isn’t reasonably necessary when you’re well-hydrated!
- Limit alcohol intake: Alcohol is known as a diuretic (it makes you pee more), which can make you dehydrated—not only does this cause bloating but makes it harder for your kidneys to process salt effectively. This can lead to weight gain from retaining excess fluid in your body or making foods taste salty. Alcohol may also affect sleep quality; consuming too close before bedtime could disrupt REM sleep cycles needed for replenishing energy levels.
5. Quit smoking.
Smoking can cause sleep apnea and make it worse. If you have sleep apnea and smoke, quit smoking to improve your health. If you have a family history of sleep apnea or are overweight, quitting smoking may help prevent the disease from developing in the first place. Smoke contains chemicals that irritate your lungs and worsens your capacity to breathe.
6. Reduce the amount of food you eat at night and before bedtime.
- Sleep apnea sufferers should avoid eating at least three hours before bedtime and eating large meals late in the evening, as this can make it difficult for them to fall asleep easily or sleep well. If you do eat late, make sure that it is not too heavy or fatty as these foods are harder to digest and can cause indigestion which may disturb your sleep pattern further.
7. Eat more healthful foods, such as fruits, vegetables, whole grains, and lean proteins, and avoid processed and high-fat foods, including chips, crackers, cookies, fried foods, and red meat.
Eating a plant-based healthy diet is another essential component of weight loss. Eating more healthful foods, such as fruits, vegetables, whole grains, and lean proteins, and avoiding processed and high-fat foods will help you lose weight even if you have sleep apnea says Dr. Lindner
- Avoid junk food: Junk food includes chips, crackers, cookies, fried foods, and red meat (beef).
- Eat more fruits and vegetables: Fruits are rich in vitamins C and A which help reduce inflammation. In contrast, antioxidants found in vegetables can protect against cell damage caused by free radicals. Both these nutrients play a role in reducing your risk of suffering from cardiovascular disease or cancer when consumed regularly daily as part of an overall healthy diet that contains plenty of whole grain carbs (bread) plus lean protein sources such as fish or chicken breast without skin added salt/seasoning instead taste natural flavors!
8. Get plenty of fiber in your diet to help with appetite control while also ensuring regular bowel movements and avoiding constipation.
Fiber is found in fruits, vegetables, whole grains, and beans. It can help you feel full and reduce your risk of constipation.
A diet high in fiber may help control your weight by promoting regular bowel movements and preventing constipation.
A high-fiber diet has been shown to benefit people with diabetes because it lowers the glycemic index of foods such as rice and bread products, which means they raise blood sugar less rapidly than low-fiber foods like white bread or pasta that contain refined flour.
9. Lose weight if you are overweight or obese when you’re diagnosed with sleep apnea; this will help relieve the symptoms dramatically; talk to your doctor about the best approach.
- Lose weight if you are overweight or obese when you’re diagnosed with sleep apnea; this will help relieve the symptoms dramatically; talk to your doctor about the best approach.
Weight loss is a long-term goal and can be challenging to maintain, but focusing on short-term goals that will keep you motivated is essential. Plant-based nutrition can help reduce inflammation, boost energy levels and improve insulin sensitivity—all of which play roles in weight management.
10. Medications to control your health
Take medications to help manage your blood pressure and cholesterol levels if these conditions contribute to sleep apnea; this will help you feel better, but it can also help reduce the severity of your sleep apnea symptoms.
Cortisol reduction helps regulate hormones that control insulin, promoting fat storage. This can make losing weight more difficult for people with excessive cortisol levels, so finding natural ways to lower these levels may be helpful for those with sleep apnea.
Can sleep apnea be fixed with diet?
Plant-based nutrition is a great way to lose weight and prevent sleep apnea. This type of diet does not have any animal products so you will be unable to eat meat or dairy products on this diet. Instead, you will need to eat foods such as grains, fruits, and vegetables that are very low in saturated fats and free from cholesterol.
You should also avoid using oil when cooking your food as it can add more calories and fat into your body, leading to increased weight and sleep apnea symptoms if consumed regularly over time. Foods like French fries should be avoided because they contain large amounts of trans fat which may increase one’s chances of developing heart disease or even strokes due to high blood pressure levels caused by consuming too much salt regularly throughout one’s life span.
How weight affects sleep apnea | Sleep Foundation
Sleep apnea is an uncommon disorder that disrupts the airways during sleep. The most commonly diagnosed form of sleep apnea is obstructive sleep apnea (OSA). This is like breathing thru a straw. The average duration of a patient with severe OSA can exceed 20 minutes. Several significant correlations have emerged as health professionals learn to understand sleep apnea. Being overweight is associated with sleep apnea but can worsen symptoms of a disorder that causes chronic pain and causes many serious health complications as they arise. Insufficient sleep may result in weight gain and create vicious cycles.
Can reducing weight help sleep apnea? What to know
Increasing body weight correlates to better sleeping habits. It’s a fact that many doctors suggest that those with insomnia should have a moderate weight. This info was collected in the journal Clinical Sleep Medicine. Sleep apnea affects approximately 22 million Americans worldwide. People in these conditions stop breathing during sleep. The more commonly reported is obscene sleeping apnea which results from obstruction in the airways affecting the human body’s respiratory system. About 43% of obstructive sneezing cases are caused by excess weight.
Can sleep apnea cause weight gain?
Although excessive weight has long been known to cause OSA, increasing evidence suggests that this connection may exist reciprocally. This can cause insomnia as well a decrease in the appetite-boosting
How does excess weight causes sleep apnea?
Several health issues increase the chance of developing sleep apnea, but OSA has been found in obese individuals mainly in obese people2. Being overweight causes excess pharyngeal fat on the neck. Pharynx fat can inhibit airways while sleeping when airways are relaxed. So snoring has been described as a complication of sleep apnea. In addition increased abdomen fat can reduce lung size, causing an increased heart rate. It also lowers airflow and increases the risk of upper airway collapse while sleeping.
Does Weight Loss Method Matter in OSA?
Most OSA patients need advice on the proper treatment for sleep apnea. Generally, doctors recommend food and exercise therapy when it comes to treating obesity. Obese individuals who can not lose enough fat may consider surgery or drug-based treatment. Behavioral changes can improve the OSA of a person with a chronic condition or severe illness. Even without significant weight gain exercise alone could reduce OSA severity in some instances.
leptin7 (a food suppressant hormone) or glinin (a food satiation hormone) increases cravings. Increasing the number of obese individuals with sleep problems has prompted studies on several different health conditions including diabetes and heart problems. OSAS patients are more prone to weight gain than others who are overweight and have low blood pressure.
Can losing weight cure sleep apnea?
Generally, sleep apnea is treated through lifestyle and behavioral modification. For OSA-stricken people, the goal should also include maintaining a good weight. Ten ways to lose weight with sleep apnea improves overall health improves. Weight reduction is associated with reduced airflow. It also helps decrease stomach fat 21, increasing lung volume, improving airway traction, and lowering the possibility of collapse while asleep. Getting rid of excess weight is also important to relieve symptoms of OSA, especially insomnia and fatigue. In addition to irritation, neuropsychiatry has significantly improved.
Protect yourself from chronic inflammation
Science has confirmed chronic inflammation is a silent killer causing heart attacks, cancer, Type-2 diabetes, obese people, and other diseases. Learn simple ways to fight infections and stay healthy with experts at Harvard. Continuous Positive Airway Temp (CPAP) devices prevent sleep apnea by blowing through masks covering the lungs and nose. CPAP machines. The airflow keeps the airway clear. Other alternatives are oral devices. This plastic insert fits into the mouth, preventing the tongue and throat tissue from slipping over the airways at night.
Weight loss (or gain) may change your CPAP pressure requirements.
Although weight loss can’t cure sleep apnea in all instances, it certainly can. You should consider undergoing sleep apnea treatment as soon as possible if you feel deprived and tired. It’s possible that you require lower PAP for airflow or you may need no treatment anymore. In contrast, you may experience increased stress when you gain weight. Generally, you will need titrant tests to assess pressure requirements (read about study types on this site).
Weight loss CAN cure mild sleep apnea.
One of those studies measured sleep quality in 75 obese patients women with mild obstructive sleep apnea. Patients had to switch to low-calorie diets and receive specialized counseling, which led to a significant decrease in BMI compared to what was expected. After gaining weight, a person’s average daily AHI apnea event (the apnea-hypopnea index) decreased considerably. After weight loss and reaching a healthy weight sleep apnea was reduced by 75%. The research remains valid for a 1-year follow-up.
CPAP therapy may still be needed to treat severe sleep apnea, even after weight loss
It’s important to remember weight gain isn’t merely an irritant. The small jaw and large neck can cause insomnia. It is most probable that severe sleep apnea can occur due to both of these factors. CPAP machine is the gold-standard treatment for Sleep Adrenoembolic Syndrome and the only treatment that works with 100% effectiveness. If you are CPAP intolerant, your next-in-line sleep apnea treatment is oral appliance treatment.
If you have sleep apnea or suspect that you or a loved one does, you need to contact sleep apnea dentist Dr. Leor Lindner at Dental Sleep Medicine of Greenville. There are many ways to manage osa. First and foremost, get an at-home sleep study (test) thru your primary doctor or DSM of Greenville. Then, start with simple changes that can help improve your quality of life: make healthy choices, lose weight if necessary; avoid alcohol before bedtime; quit smoking. Call us today at 864-485-6655