Sleep apnea is a serious medical condition characterized by breathing pauses during sleep. These pauses can last from 30 seconds to two minutes, resulting in fragmented and non-restful sleep. Left untreated can lead to hypertension, decreased cognitive abilities, and depression.
While your physician should always determine the treatment for sleep apnea, nutrition is important in reducing symptoms of the disorder. Eating certain foods can support managing your symptoms throughout the day and help you get much-needed restful sleep at night.
Here are 20 foods that can help reduce symptoms of sleep apnea.
1. Cherries
Cherries are an excellent natural source of melatonin, a hormone that aids in regulating your circadian rhythm or sleep cycle. Eating melatonin-rich foods such as cherries could help improve your sleep quality and reduce sleep apnea symptoms.
2. Bananas
Bananas are rich in magnesium, which plays a role in improving muscle relaxation and reducing stress. Stress is one of the major causes of sleep apnea, so consuming more magnesium-rich foods can be beneficial.
3. Walnuts
Walnuts are a great source of omega-3 fatty acids, which have been shown to reduce inflammation and can help alleviate many of the symptoms caused by sleep apnea.
4. Fatty Fish
Fatty fish like salmon and tuna contain essential omega-3 fatty acids, which can reduce the risk factors associated with sleep apnea, including airway narrowing, cardiovascular disease, and obesity.
5. Yogurt
Yogurt is packed with calcium and helps to support healthy bones and teeth, as well as promote healthy muscle function throughout the day – all important for reducing your risk for sleep apnea symptoms, on top of providing probiotics that keep your gut flora balanced.
6. Dark Chocolate
Dark chocolate contains flavonoids that help boost circulation throughout your body, which ultimately affects how well you’re able to breathe during restful periods – aiding those suffering from mild to moderate symptoms often experienced with Obstructive Sleep Apnea (OSA).
7. Almonds
Almonds contain essential minerals like phosphorus and magnesium that can help muscles relax during stressful times – specifically when trying to calm down breathing patterns that mimic OSA signs due to fatigue or lack of oxygen reaching your brain when sleeping.
8. Cauliflower/Broccoli/Kale
These cruciferous vegetables are packed with antioxidants and fiber, which can help reduce inflammation in the body, aiding those suffering from OSA.
9. Oats
Oats are a great source of fiber and can help reduce cholesterol levels, which is important for those with OSA as high cholesterol levels can contribute to the narrowing of airways.
10. Avocado
Avocados contain healthy fats that can help reduce inflammation in the body and promote healthy blood flow throughout your system – both of which are important for reducing symptoms associated with sleep apnea.
11. Apples
Apples are a great source of fiber and antioxidants, which can help reduce inflammation and improve overall health. Eating apples can also help reduce sleep apnea symptoms by improving circulation and oxygen levels throughout the body.
12. Leafy Greens
Leafy greens like spinach and kale contain vitamins and minerals that can help reduce inflammation and improve overall health. Eating leafy greens can also help reduce sleep apnea symptoms by improving circulation and oxygen levels throughout the body.
13. Avocados
Avocados are a great source of healthy fats, which can help reduce inflammation and improve overall health. Eating avocados can also help reduce symptoms of sleep apnea by improving circulation and oxygen levels throughout the
14. Berries
Berries are packed with antioxidants and fiber, which can help reduce inflammation in the body, aiding those suffering from OSA. Eating berries can also help reduce symptoms f sleep apnea by improving circulation and oxygen levels throughout the body.
15. Chia Seeds
Chia seeds are a great source f omega-3 fatty acids, which have been shown t reduce inflammation and can help alleviate many f the symptoms caused by sleep apnea, including airway narrowing, cardiovascular disease, and obesity.
16. Turmeric
Turmeric is a powerful anti-inflammatory spice that can help reduce inflammation and improve overall health. Eating turmeric can also help reduce sleep apnea symptoms by improving circulation and oxygen levels throughout the body.
17. Salmon
Salmon is a great source of omega-3 fatty acids, which may help reduce inflammation in your upper and lower airway and improve symptoms of sleep apnea. It’s also high in lean protein, which can assist with muscle tone and help to reduce the severity of snoring.
18. Chamomile tea
Chamomile tea not only relaxes the muscles but also helps release GABA—an inhibitory neurotransmitter that increases relaxation within the body—which leads to improved and sounder sleep patterns throughout the night! Make sure to have a cup in the afternoon or evening for maximum effect!
19. Spinach
Spinach is loaded with magnesium that relaxes tense muscles within your throat, reducing any pressure on them due to gasping caused by sleep apnea during night hours! Try having spinach salad before you head off to bed!
20. Papaya
Papaya is a great source of Vitamin C and antioxidants that can help reduce inflammation and improve overall health. Eating papaya can also help reduce sleep apnea symptoms by improving circulation and oxygen levels throughout your body.
Benefits of Foods Reduce Symptoms of Sleep Apnea
- Sleep better and wake up refreshed with nourishing foods that naturally combat sleep apnea.
- Improve overall health with natural ingredients that help with apnea symptoms and other health issues.
- Eat smarter instead of using CPAP (Continuous Positive Airway Pressure) machines to manage sleep apnea.
- Get a night of restful, continuous sleep with the help of food.
- Provide your body with key nutrients to help strengthen respiratory muscles, boost airway health, and reduce inflammation.
- Feel energized after a good night’s sleep without disrupting Sleep Apnea symptoms.
- Balance your hormones and restore normal sleep patterns to get a much-needed restful night’s sleep.
To Sum Up
Eating a healthy, balanced diet can help reduce sleep apnea symptoms. Eating more fruits and vegetables may improve breathing quality while decreasing snoring. Reducing the consumption of processed foods, saturated fats, and refined sugars can also help to improve sleep quality.
Besides, eating high-fiber foods that take longer to digest may help improve obstructive sleep apnea rates. Eating spicy meals or consuming hot liquids shortly before bedtime may also increase nighttime restfulness and reduce daytime fatigue in people with sleep apnea.
Regular exercise, as well as maintaining healthy body weight, are essential components of reducing the effects of sleep apnea.