Sleep apnea is a health condition wherein one’s breathing tends to stop for a while when one is asleep. It happens because one is unable to take in adequate oxygen. As a result, a person tends to gasp for breath and wakes up in the middle of the night. One can visit a doctor for treatment; however, they need to have the right diet as well. Here, we have come up with a few dietary tips for sleep apnea.

Foods to avoid
Here is a list of foods that one should exclude from the diet if they have sleep apnea.

Excessive sugar: Deserts, candies, ice cream, etc. contain a high degree of sugar in it. These food items have a massive fat content, and should not be consumed after dinner. This is because the body will not have adequate time to burn the fat, and might make you feel restless. Excessive sugar content is also a pivotal contributor to sleep apnea.

Refined carbs: Refined carbs have high sugar content, and promote weight gain, which is one of the most significant risk factors of sleep apnea. These include white bread, pasta, and white rice, among various other food items.
Alcohol: Though alcohol will put you to sleep at first, it prevents deep and well-rested sleep. Moreover, alcohol relaxes the throat and elevates the risk of sleep apnea.

Processed or fatty meat: Food items, such as bacon, steaks, pork, sausages, and lamb, have a high degree of saturated fat. High consumption of saturated foods leads to inflammation in the body. It can cause cardiovascular problems, which are a crucial risk factor for sleep apnea.

Foods to eat
Some foods that one can include in their diet are:

Fresh fruits and vegetables: Both fruits and vegetables are a good source of fiber and essential nutrients. Moreover, they have a lower calorie content. If one needs something sweet in the diet, fruits could be the perfect replacement for candies and cookies. Fiber makes a person feel full faster. Hence, one would not overeat. This is important because sleep apnea is most common in people who are overweight.

Healthy fats: Omega-3 is a healthy fat that should be present in the diet. It helps in the production of melatonin, a hormone that induces sleep. Some healthy fat options include olive oil and coconut oil.

Turmeric: One can consume turmeric mixed with milk, and be assured of a good night’s sleep. Milk is an excellent sleep inducer. Turmeric has incredible anti-inflammatory properties. So, it will lower the swelling in the throat and respiratory system. Thus, turmeric milk does help with sleep apnea.

So, these are some of the dietary tips for sleep apnea patients. Please note that one need not make all these dietary modifications immediately. One can include and exclude some food items, and see its impact on the body.