If you live with sleep apnea, you may already have made adjustments in your routine, such as sleeping on your side or using a medical device that supports healthy breathing at night. However, diet is an often-overlooked factor that could influence your symptoms. What foods should you avoid if you want to keep your condition under control? This blog post discusses five that might play a role in worsening sleep apnea.
Bananas
Bananas offer valuable nutrients and taste delightful, but they are not always suitable for those with obstructive sleep apnea. These fruits might increase mucus production in your throat and mouth, making breathing more difficult while sleeping. If you are unwilling to eliminate bananas completely, select the slightly green ones, as the riper and sweeter bananas are more likely to aggravate mucus production.
Refined Carbohydrates
Not all carbohydrates are created equal. Highly processed carbohydrates, especially those loaded with added sugars, can trigger inflammation in your body and contribute to weight gain. Since obesity is a major risk factor for obstructive sleep apnea, replacing refined carbohydrates with whole grain options may help. Pair these with adequate protein to help manage cravings and promote satiety.
Dairy Products
There is a common belief that high-fat dairy products increase mucus, but they typically only create a thick sensation in the mouth rather than actual mucus. Nevertheless, research from 2008 indicates that reducing high-fat dairy intake may help with sleep apnea symptoms. Opt for lower-fat alternatives to support better sleep.
Alcohol
Although alcohol might seem like a convenient sleep aid, it can increase the relaxation of your throat tissues, which can worsen sleep apnea and snoring. Drink only in moderation, and avoid alcohol close to bedtime.
Fatty Meats
Saturated fats in meats may promote inflammation, which can intensify sleep apnea symptoms. Choose leaner cuts, such as fish or chicken breast, instead of fatty meats to support better breathing throughout the night.
Foods that Promote High-Quality Sleep
While some foods can worsen sleep apnea, others can promote high-quality rest! Try adding these into your diet:
- Melatonin-rich foods: These regulate sleep cycles and promote restful sleep. Examples include tart cherries and walnuts.
- Omega-3-rich foods: These support brain health and improve sleep quality. Examples include fatty fish, chia seeds, and flaxseed.
- Tryptophan-rich foods: These aid serotonin production, which helps induce sleep. Examples include turkey and eggs.
There are quite a few factors that can affect sleep apnea, and your diet is one of them! Pay attention to how your body responds to various foods so you can design an eating plan that promotes both your nightly rest and your overall health.
Meet the Practice
At Aveni Dental Professionals, we are proud to be part of Sleep Architects, an expert partnership arrangement that helps us provide top-quality care for individuals with sleep apnea. If you are struggling to get enough rest each night, we can evaluate your case and provide advice on your next steps. To learn more about us or to request an appointment, contact our Plymouth, MA, office at 508-217-7454.