For sleep apnea patients, breathing suddenly stops for a few seconds and resumes while the person is asleep. Sleep apnea causes snoring, tiredness, and fatigue. Here are some top dietary tips for sleep apnea that you can follow to help manage the condition better.
Colorful Fruits and Vegetables
One of the best dietary tips for sleep apnea is to fill your plate with nutritious and filling foods that keep you fuller for a longer period. One such category is fruits and vegetables. Colorful fruits and veggies are full of nutrients and are fiber-rich too. More fibers consumed means you stay fuller throughout the day without feeling hungry. This can prevent you from eating unhealthy foods that cause weight gain.
Melatonin-rich Foods
Melatonin is the hormone secreted by the pineal gland. This hormone is called the body’s clock, and this tells you when to sleep and when to get up. To prevent sleep apnea, you need to get into a deep and peaceful state of sleep. This can be achieved by consuming foods naturally high in melatonin. You should choose foods like
- Grapes
- Cucumbers
- Corn
- Cherries
- Tomatoes
- Broccoli
Try the Mediterranean diet
Another of the widely followed dietary tips for sleep apnea is to follow the Mediterranean diet. This includes consuming a lot of good fat and proteins and staying away from all kinds of processed foods and simple carbohydrates. People with sleep apnea are almost always overweight. The Mediterranean diet helps the person lose weight quickly. This can help with the condition. Some foods allowed while followinf the Mediterranean diet are
- Olives and olive oils
- All kinds of nuts and seeds
- All fruits and vegetables
- Fatty fishes
- Beans
Whole Grains
Whole grains are so much better than refined grains since they are rich in fibers and full of essential nutrients. Eating fewer whole grains keeps you feeling fuller for a longer period of time and switching over from refined grains to whole grains will also help you lose weight, which is important for a person with sleep apnea.
Include Tryptophan-rich Foods
Tryptophan is an amino acid that is eventually converted into melatonin in the body. Eating foods rich in tryptophan helps you sleep better, and this can prevent sleep apnea from keeping you up and tired all night. Some foods rich in tryptophan are
- Peanuts
- Turkey
- Chicken
- Pumpkin seeds
- Milk
- Eggs
Sleep apnea can totally ruin your day as a lack of proper sleep can induce tiredness and leave you feeling foggy-brained. You need to consult a doctor if sleep apnea is disturbing your everyday activities. Apart from medications and lifestyle changes, following these dietary tips for sleep apnea will also prove very effective in controlling the symptoms. You should work on reducing your body weight by consuming healthy foods and working out regularly.
