The sleep apnea is a very serious health condition that causes several interruptions in your breath as you sleep and snoring is one of the most prominent symptoms of this ailment.
Sleep apnea not only causes disruptions in your sleep but it also has far-reaching health implications. When you fail to sleep well at night, you feel wasted and irritated the next morning that leads to sour mood and depression in no time apart from enhancing your chances of getting injured. Added to that, sleep apnea can also have life-threatening consequences as it augments the chances of stroke and heart attacks.
That is why controlling the symptoms of sleep apnea is imperative for leading a healthy life. For this, you must avoid alcohol, sleep on your side, refrain from smoking and stick to healthy diet options.
Here is a guide that can help you with what you should eat if you are a snorer and have sleep apnea. You should still speak to your dietician for further advice regarding the same. Just take a look.
Melatonin Rich Foods like Broccoli and Cherries – Melatonin happens to be a natural enhancer or inducer of sleep and thankfully it is present in a plenitude of veggies and fruits. Cherries, tomatoes, broccoli, asparagus, corn, grapes, pomegranates, cucumbers, olives all consist of considerable amount of melatonin which is a great sleep hormone. Melatonin is also present in various kinds of seeds and nuts. The tart cherry juice is one of the best sources of melatonin that is available in the nature.
Low Fat Dairy Products – The low-fat dairy products are enriched with considerable amount of vitamin D, calcium and proteins. These help in offering fullness between the meals and also in boosting blood sugar balance. But you should avoid the high-fat dairy products like cheddar cheese and whole milk. Instead choose part-skim mozzarella cheese, low-fat yoghurt and low-fat milk.
Onions – Onions can be a life-saver for people who snore and have sleep apnea, in spite of its deadly smell. They assist in decreasing the symptoms of flu and cold. Onions consist of decongestant and anti-inflammatory properties that can clear the passages of your nose and permit more air to pass through uninterrupted.
Olive Oil – You should choose olive oil over the saturated oils like that of lard, butter and margarine oils. This is because these saturated oils lead to acid reflux that results in heart burn. This gives rise to inflammation which reaches the upper oesophagus in no time. Naturally you end up snoring more and the symptom of sleep apnea becomes more prominent.
Fish – When it comes to sleep apnea and snoring, choosing fish over red meat can assist you in achieving a good night’s sleep. Red meat contains saturated fat as a result of which the nasal passages can get inflamed. This happens because it generates greater amount of arachidonic acid that leads to the augmentation of Pg2 class. This is the reason why your tissues in the sinuses and throat get swelled up. But when you consume more proteins like legumes and fish, your protein content gets enhanced without increasing the amount of Pg 2 class. These fatty acids help to reduce the inflammation of the tissue.
Whole Grains – Whole grains retain the valuable fibre and nutrient content in the food processing. Therefore, if you consume these, you can stay fuller for a longer period of time apart from being able to meet your daily fibre requirements and maintain your digestive regularity. Research reveals that the foods that are rich in fibre help you to reduce weight and hence control the symptoms of sleep apnea in a great way. For best results, you should choose complete whole grain diets over the low-fibre cereals, breads and pastas and snack foods. These whole grain foods include whole wheat spaghetti, cold cereals, pearled barley, whole grain breads, wild rice, old-fashioned oats, brown rice and popcorn that is air-popped.
The above are some of the foods that you should include in your diet if you want to control your snoring and sleep apnea symptoms. These will enable you to stay fitter and achieve a good night’s sleep which will result in a healthier life for you in the long run.