Weight loss is one of the most effective ways to manage sleep apnea. That is why if you wish to treat or manage your sleeping condition, it is recommended that you add a few modifications to your diet plans with the aim of losing weight.
When planning your diet for sleep apnea, you should keep in mind the foods that can worsen your sleep apnea and the foods that can help you manage it. Read this article to find out what these are!
The Foods to Eat for Sleep Apnea
According to studies, certain foods can help alleviate the symptoms of sleep apnea at night. A healthy diet that can promote better weight management is made up of the following food items:
Vegetables and Fruits
Fruits and vegetables are low-calorie food items that contain high amounts of fiber and other nutrients. Since it has fiber, these foods can help to keep the person feeling full for longer and is, therefore, a more suitable option for those people who are trying to lose weight.
If you want to manage sleep apnea, you should incorporate different colors and types of fruits and vegetables. Some of the fruits and veggies that contain the highest amount of fiber include strawberries, pears, apples, citrus fruits, cabbage, brussels sprouts, and artichokes.
Low-fat Dairy Products
Dairy products contain a good amount of calcium, protein and vitamin D. All of these helps to maintain steady blood sugar levels and promote fullness in between meals. If you wish to lose weight, you need to reduce your caloric intake, and you can do this by switching from consuming high-calorie and high-fat dairy products (cheddar cheese and whole milk) to its low-fat equivalents (mozzarella cheese and skim milk).
Instead of consuming cheesecake and ice cream for dessert, try to swap it out with yogurts and fruits.
Refined grains have empty calories. This means that they are high in calories but low in nutritional value. With that in mind, you should go for whole grains as these contain good nutritional and fiber content. Aside from helping you feel full for longer, these foods can also promote good digestion which is a significant contribution to weight loss.
You will be happy to know that there are a lot of whole grain options when it comes to breads and cereals. You should also go for brown or wild rice, old-fashion or rolled oats and pearled barley.
These oils contain unsaturated fats which can promote better nutrient absorption. Moreover, this kind of fats can improve heart health and brain function. To incorporate these oils in your diet, replace margarine and butter with olive or canola oil.
These simple swaps can reduce your risk of obesity and developing other health issues.
The Foods to Avoid for Sleep Apnea
If you have sleep apnea, you should avoid gaining weight as much as possible. To do that, there are some foods that you should avoid. These are as follows:
Yes, this is a fruit, but it is an exception to the rule. Even though it contains a good amount of fiber and potassium, this fruit tends to increase the production of mucus in both your throat and mouth. Mucus can block your respiratory system and aggravate your breathing problems.
If banana is your favorite food, you can still eat it but as much as possible, do not eat it in the afternoon or at night.
Foods Rich in Saturated Fats
Curbing fat intake is essential to managing sleep apnea. That is why it is best that you reduce your intake of high-fat meats such as beef and pork. In general, fish and chicken contain the right amount of healthy fats but that would depend on how you cook them. Just avoid frying them, and you are good to go.
The comfort level that you will feel when you sleep can be affected by the type of food that you eat throughout the day. That is why it is essential that you pay close attention to what you eat. Keep in mind the foods to avoid and to consume when planning your diet for sleep apnea so you can feel more comfortable at night and energetic the next day!