To eliminate breathing problems during sleep, it is sufficient to reconsider your diet.
For many years, scientists have been searching for ways to alleviate the condition of people suffering from sleep apnea. Snoring is not only a source of discomfort for those around but also a serious challenge for those who produce sounds that can wake even the neighbors upstairs. Research shows that it is quite possible to improve the situation (and reduce the noise level). Simple changes in diet are sufficient.
Vegetables, fruits, and grains are not only excellent sources of energy and beneficial micronutrients but also effective allies in combating the causes of snoring and apnea. One of the main causes is considered to be excess weight. Fat deposits narrow the lumen in the throat area, and air has difficulty overcoming the resulting obstacle, causing vibrations of the walls of the upper respiratory tract and creating that irritating sound. A balanced diet helps get rid of excess weight.
It is worth noting that sleep apnea not only causes annoying snoring but can also lead to serious health issues. Constant breathing interruptions during sleep lead to a decrease in oxygen levels and can cause high blood pressure, strokes, heart diseases, and type 2 diabetes.
Moreover, snoring negatively affects health as well as creative and cognitive abilities. Eight years ago, Italian scientists found that chronic snoring reduces the amount of gray matter in the brain, which, in turn, decreases cognitive abilities and memory.
Among the “minor inconveniences” of such a sleep disorder are a depressed state during the day, fatigue, difficulties with concentration, headaches, and mood swings.
A study published in the scientific journal ERJ this year showed that people who adhere to a healthy diet snore almost 5 times less often than those who prefer fast food and sweets.
It was also found that proper nutrition is more effective in helping men combat the consequences of apnea than women. Conversely, poor nutrition has a more negative impact on women.
“Incorporating a variety of vegetables, fruits, and whole grains into the diet, as well as reducing the consumption of fast food and sugary drinks, will positively affect overall health,” experts say.
In addition to greens, scientists recommend paying attention to the following foods:
Honey. This product is an excellent helper in combating snoring due to its anti-inflammatory and antimicrobial properties, which reduce swelling in the throat;
Fish — it can be used instead of red meat dishes. Unfortunately, a tasty and juicy steak contains saturated fats that can cause spasms in the arteries, leading to inflammation. Fish, on the other hand, is rich in polyunsaturated omega-3 fatty acids, which are extremely beneficial for the body.
Olive oil helps alleviate mild forms of pharyngitis and clears the throat.
Teas — especially herbal ones. They are considered some of the most effective remedies for preventing snoring. Chamomile, green, and mint teas are particularly beneficial. However, a cup of black tea in the evening will also have a positive effect.
Soy milk. People with lactose intolerance are advised to replace cow's milk with plant-based alternatives, as even one glass can cause nasal congestion and, consequently, snoring.
It is also important to avoid heavy meals 3-4 hours before bedtime and to make dinner as light as possible. A glass of wine is not the best solution, as alcohol stimulates the nervous system, leading to excessive relaxation of the throat muscles.
To promptly identify health problems and address them quickly, researchers advise monitoring your sleep. It is important to pay attention to whether you wake up several times during the night, make unusual sounds while sleeping, and feel that your breathing sometimes stops.
Source: kiz
