Q: Can Dieting Help My Sleep Apnea
A: While its always good to eat a healthy diet, it wont directly help your sleep apnea. However, healthy eating can lead to weight loss, which may reduce the size of your neck circumference and decrease the amount of pressure needed to keep your upper airway open. Healthy eating can also give you more energy for exercise, which may also help you lose more weight.
How Are Obstructive Sleep Apnea And Weight Gain Linked
The link between Sleep Apnea and weight gain is not one of causality, that is to say: Sleep Apnea does not cause weight gain and, by the same token, weight loss does not cure Sleep Apnea.
However, Obstructive Sleep Apnea does reduce the amount of restful sleep a person gets every night, and some research2 studies have shown a link between insufficient sleep and weight gain. This link has been explained by the discovery that lack of sleep affects two key hormones, ghrelin and leptin, which regulate appetite and caloric intake.3
Low levels of leptin, which tells your brain your body doesnt need to eat, and high levels of ghrelin, a hormone that sends signals to the brain that youre hungry and need to eat, have been shown in those with Sleep Apnea.
The issue of the relationship between Sleep Apnea and body weight is one that continues to be studied4 and more research is required to determine how other external factors, such as physical activity, diet, gender, ethnicity, age, etc. influence this relationship.
Avoid Alcohol And Sleeping Pills
If you have trouble sleeping, try a cup of decaffeinated herbal tea or juice instead of unwinding with a glass of wine. Alcohol and certain medications can make throat muscles relax more than normal. As a result, airways can get blocked. Alcohol and medications can also make it harder for your brain to “wake up” and register a lack of oxygen in the body. This can cause longer and more serious pauses in breathing. If you find it hard to fall asleep, try reading a book or taking a warm bath.
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How Does Gaining Weight Affect Sleep Apnea
Not everyone who is overweight or obese will develop sleep apnea. However, being overweight and/or gaining weight does increase your risk of developing the disorder.
When the muscles in your neck relax during sleep, they no longer support the weight of the tissue on top of them. The more weight pressing down on the airway, the more likely it is to collapse. Because of this, people who carry a lot of weight around their neck and chest are at a much higher risk of OSA.
If you gain even 10% of your weight your risk for developing sleep apnea gets multiplied by six.
Increased Cravings And Decreased Willpower
Lack of energy, slow metabolism, and hormone changes can create a perfect storm of weight-gain factors. Another one of those factors is that when were feeling tired, were much more likely to crave foods that give us a quick energy boost like those high in sugar and simple carbs.
Being exhausted also decreases our willpower, making it much harder to put effort into making healthy choices.
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Cpap For Treatment Of Sleep Apnea
A CPAP machine is typically the go-to treatment for how to get rid of sleep apnea. CPAP, which stands for continuous positive airway pressure, is a machine that hooks to a hose and mask and is worn over the nose during sleep. The continuous pressure from the machine works to hold open your airway during sleep, allowing air to flow freely to prevent periods of apnea. In other words, it holds your airway open while you sleep so you can keep breathing.
The reason CPAP machines work so well is that generally, it is soft tissues in the neck, throat, and upper airway, along with the tongue, that relax during sleep and obstruct the airway. This obstruction is what causes you to stop breathing for several seconds or minutes while youre asleep. This type of sleep apnea is known as obstructive sleep apnea , and is the most common.
CPAP will not cure sleep apnea but can be an effective treatment if used properly.
Can Weight Loss Resolve Sleep Apnea
Obstructive sleep apnea is an extremely common health problem present in two to four percent of the general population. It has been linked to development of hypertension and is a risk factor for incidental development of stroke, coronary artery disease, congestive heart failure and atrial fibrillation .
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Does Sleep Apnea Treatment Cause Weight Loss
On The other side of the spectrum, many people also find that when they get treatment for sleep apnea, they start to lose weight. This can happen either together with other weight loss strategies although some people have also found that treating sleep apnea gave them good sleep back. Which in turn gave them the energy to move throughout the day after which they started losing weight.
Sleep Apnea Treatments Faq’s: Answered
Can losing weight cure sleep apnea?
Weight loss has been shown to reduce the severity of symptoms associated with this condition and other health problems. A study by Harvard Health found that losing just 10 percent of body weight can significantly help those suffering from severe obstructive sleep apnea. In some cases, it may even be able to cure the problem completely.
Can A Fitbit tell you if you have sleep apnea?
Fitbit has recently developed a way to monitor your sleeping patterns based on motion and other technological advances. They can now provide information such as oxygen in the body, position, respiratory effort, airflow, or cardiovascular system information when you sleep with the wearables.
So yes, Fitbit can provide information to help doctors diagnose sleep apnea and monitor your rest. Doctors are now able to view the data from these devices that FitBit customers have been recording, which then helps them determine if you are a candidate for sleep testing or not.
Can honey help with sleep apnea?
Honey is an effective natural remedy for cases of snoring related to inflammation. While it won’t cure sleep apnea, a teaspoon can help reduce symptoms such as irritation and soreness in the throat caused by inflamed tissues when one experiences these sorts of issues.
Can Benadryl help sleep apnea?
Does melatonin help sleep apnea?
Does sitting up help sleep apnea?
Can I Create My Own Sleep Apnea Mouthpiece?
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Can Sleep Apnea Cause Weight Gain
It also appears that OSA patients, in particular, may be more susceptible to weight gain than people who have the same BMI and health status but do not suffer from sleep apnea. This is illustrated in one study that showed people with OSA gained significantly more weight in the year leading up to their OSA diagnosis compared with BMI-matched people without OSA.
Sleep apnea can also deplete people of the energy they need to maintain a healthy body weight. Daytime sleepiness is a common sleep apnea symptom, resulting from fragmented, unrefreshing sleep. Evidence suggests excessive sleepiness may lead sleep apnea sufferers to exert less physical activity during waking hours. This may be particularly problematic for obese people, who frequently experience more shortness of breath and chest discomfort with physical effort, resulting in limited exercise. Without dietary changes, decreased activity levels can lead to additional weight gain.
Sleep Apnea Treatment May Help With Weight Loss
If you have sleep apnea, then youve likely been told that you need sleep apnea treatment. One common treatment is CPAP therapy, which helps keep your airways open as you sleep. However, new research suggests that CPAP therapy may also help improve weight loss for patients with sleep apnea.
Sleep apnea treatment may help with sleep quality which may help improve weight loss.
An estimated 60-90% of those with sleep apnea are overweight or obese. Whats worse is that gaining even 10% of your baseline weight can make you six times more likely to develop more severe sleep apnea. Therefore, weight loss and maintaining a healthy weight is important if youre overweight and have sleep apnea.
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What Helps Sleep Apnea Naturally
If you are looking to lose weight and want to treat your sleep apnea naturally then The Stop Snoring And Sleep Apnea Program is highly recommended as it is a natural remedy based on mouth, throat and tongue exercises to cure your sleep apnea
The Stop Snoring And Sleep Apnea Program is a natural, step by step system to firstly diagnose, and then implement strategic exercises to help cure your snoring for good.
There are different exercise routines. They range from 3 minutes to 60 minutes.
The founder of this program developed this comprehensive but simple exercise program that exercises, heals, and shapes up the whole area around and in the throat.
And it is guaranteed to cure any form of snoring.
Four groups of exercises have been developed to exercise and strengthen the whole area around and in the throat.
These four exercise groups are the basic foundations of the program.
The program is catered to your personal circumstance and isnt just a one size fits all solution.
The Stop Snoring And Sleep Apnea Program comes in a written PDF version and an audio version.
Foods To Avoid If You Have Sleep Apnea
Actually, these foods should be avoided by anyone, and not only by overweight patients with sleep apnea:
Partially Hydrogenated Oils
PHO or trans fats are the most dangerous fats from foods, created during food processing.
Any food that was made from or contains vegetable oils fats, may also contain saturated fats.
The PHO doesn’t exist naturally. These hydrogenated oils were created to make the food more softly, where the flour produces a more desirable texture in the baked product.
Because PHO are cheaper than animal source fats, these oils are available in a wide range, and many baked products contain these toxins.
Note: The problem with trans fats is that they are very difficult to eliminate from your body. Moreover, don’t think you’ll get away by choosing foods with a small quantity of trans fats. Because you’ll have multiple servings of the food, the PHO will add up.
Partially Hydrogenated Oils have been implicated in circulatory diseases, including heart disease. As a patient with sleep apnea, where the heart is hugely affected by low sleep quality, PHO must be avoided at all costs.
Avoid Foods With Too Much Added Sugar
Most importantly, avoid foods where the sugar is at the top of ingredient list. The first ingredient in the list usually exists in the biggest quantity.
In addition, you want to avoid:
Go for the whole fruit, not just the juice, because the fruit gives the nutrients with less calories and sugar than the fruit juice .
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Neck Size Greater Than 175 Inches
The sleep disorder happens because the soft tissues of the mouth and palate fall back, temporarily blocking the breathing passages. A major risk factor for sleep apnea is excess weight. One of the simplest predictors of sleep apnea is a neck size greater than 17.5 inches.
Other risk factors for sleep apnea include: having a small upper airway having a recessed chin, small jaw, or a large overbite smoking and alcohol use and being age 40 or older. Also, sleep apnea appears to run in some families, suggesting a possible genetic basis.
Weight Loss May Improve Sleep Apnea
Study Shows Weight Loss Has Long-Term Benefits in Treating Sleep Apnea
Obesity is a major risk factor for obstructive sleep apnea, which is a serious sleep disorder that causes people to stop breathing for short periods repeatedly — sometimes hundreds of times — during the night.
In 2009, researchers from Sweden’s Karolinska Institute showed that overweight and obese men who lost weight on a severely calorie restricted diet over nine weeks had big improvements in their sleep apnea symptoms.
In their newly published follow-up, the researchers report that the improvements were largely maintained over the next year, even though some patients regained much of the weight they had lost.
“Our earlier findings proved the principle that weight loss improves sleep apnea, but the criticism was that the patients would not be able to maintain the weight loss or these improvements,” Karolinska Institute associate professor of clinical epidemiology Martin Neovius, PhD, tells WebMD.
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Can Treating Sleep Apnea Help A Patient Lose Weight
Treating sleep apnea, can in fact help patients lose weight. As Dr. C explains, one of the main reasons that patients gain weight is the imbalance in the hormone systems that control appetite. When regular sleep patterns are restored through the treatment of sleep apnea, this can help regulate the Ghrelin and Leptin hormones which may allow the patient to feel satiated after a meal.
Fixing the problem of being chronically fatigued can also help sleep apnea patients lose weight. When a patient feels more energized throughout the day, Dr. C says that the body can burn more calories leading to some form of weight loss.
Causes Of Sleep Apnea
To treat sleep apnea, or to get rid of it for good, youll need to get down to the root cause. Some causes of sleep apnea include:
- Weight Being overweight or obese is a common cause. The extra tissue in the upper airway and around the neck can obstruct your airway, keeping you from breathing during sleep.
- Sleep Position Some people only have periods of apnea while sleeping on their backs .
- Anatomy Sometimes your anatomy can be the cause of your sleep apnea. This could be from large tonsils that narrow the upper airway or a deviated septum, for example.
- Alcohol Alcohol can relax muscles and tissues that can block the airway.
- Smoking Smoking can cause inflammation in the airway, contributing to sleep apnea.
- Medication Certain medications may also play a role in causing sleep apnea.
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Weight Loss And Sleep Apnea
The study included about 60 overweight and obese adult men with moderate to severe sleep apnea who lost an average of 40 pounds over nine weeks on a specially formulated, largely liquid diet totaling about 500 calories a day.
Patients with the most severe sleep apnea saw the biggest improvements in symptoms and those who lost the most weight improved the most.
The yearlong maintenance phase of the study included monthly group therapy sessions and regular meetings with a nurse and dietitian.
Even though the men gained back, on average, about 14 pounds over the course of the year, collectively they still had a 47% improvement in sleep apnea symptoms 10% of the patients no longer needed treatment with continuous positive airway pressure masks.
The study was published today in BMJ Online First.
Low Energy And Chronic Fatigue
Even one night of poor sleep can leave people feeling like zombies shuffling through the day. So imagine the impact that monthsor even yearsof restless sleep can have on energy levels.
Similar to a phones Battery-Saver Mode, when experiencing lower energy levels, we conserve the little energy we have by performing only essential tasks and avoiding the non-essential ones . This can lead to eating unhealthy foods out of convenience and sitting still for longer periods of time.
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Does Sleep Apnea Go Away With Weight Loss
Harvard has mentioned that the most effective treatments for sleep apnea are weight loss and breathing devices. In their article they mention that the American College of Physicians emphasizes lifestyle changes for treating obstructive sleep apnea. Heres their recommendation for weight loss:
The ACPs first recommendation centers on weight loss for people who are overweight and obese. The link between excess weight and sleep apnea is well established. People who are overweight have extra tissue in the back of their throat, which can fall down over the airway and block the flow of air into the lungs while they sleep.Though losing weight is easier said than done, it can yield real results. If we can get people to lose weight, it would make both sleep apnea and other health problems go away, says Dr. Epstein. Losing just 10% of body weight can have a big effect on sleep apnea symptoms. In some cases, losing a significant amount of weight can even cure the condition.
I have emphasized the main important things here. if youre overweight, then extra tissue in the back of your throat can obstruct the flow of air. Once you lose weight, this extra tissue can become smaller and this can improve or cure- your sleep apnea.
Can Losing Weight Help Improve Sleep Apnea
Once you receive a sleep apnea treatment plan that works for you, it will be easier to lose weight. Your newfound energy and rebalance of hunger hormones will allow you to exercise regularly and make smarter food choices. But how does this affect your current sleep apnea condition?
Losing Weight Can Decrease the Severity of Sleep Apnea
Once you start losing weight, it can help decrease the severity of sleep apnea. Losing weight in combination with sleep apnea treatment will help you get a better night of sleep and improve other sleep apnea symptoms. This is because being overweight or obese is one of the risk factors for sleep apnea.
Excess weight causes extra tissue to accumulate in the upper airway which can change the airways shape or the weight causes the soft tissue to collapse during sleep. As you lose weight, it will take pressure off your airway and reduce the chance of it collapsing. As a result, losing weight can also help you stop snoring.
Weight Loss Can Cure Mild Sleep Apnea
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