In Greek, the word "apnea" means "without breath." Sleep apnea is a condition that causes precisely that -- repeated interruptions in your breathing during sleep. More than 18 million American adults have it, according to the National Sleep Foundation, many of whom are overweight. In addition to not smoking, avoiding alcohol and sleeping on your side, a healthy diet that supports weight management may help alleviate your symptoms. For best results, seek specified guidance from your doctor or dietitian.
Fruits and Vegetables
As nutrient and fiber-rich, relatively low-calorie foods, fruits and vegetables may help you manage your weight. Since fiber promotes fullness, try enjoying fresh fruits and vegetables in place of less satiating, calorie-dense snack foods, such as cookies and candy. Other than bananas, which may increase mucus production and worsen your symptoms, according to the University of Maryland Medical Center (UMMC), incorporate a variety of colors and types into your overall diet. Fruits and vegetables particularly high in fiber include raspberries, citrus fruits, pears, apples, artichokes, broccoli, cabbage, dark leafy greens, brussels sprouts, sweet potatoes and winter squash.
Low-Fat Dairy Products
Low-fat dairy products supply significant amounts of calcium, vitamin D and protein, which promotes blood sugar balance and fullness between meals. One useful way to reduce your caloric intake and manage your weight, according to "Snoring and Sleep Apnea: Sleep Well, Feel Better," by Ralph A. Pascualy and Sally Warren Soest, involves swapping high-calorie dairy products, such as whole milk and cheddar cheese, out for lower-calorie equivalents, such as skim milk and part-skim mozzarella cheese. Replace heavy cream in recipes and hot beverages, such as coffee, with low-fat milk and enjoy low-fat yogurt topped with fruit in place of cheesecake or ice cream for dessert.
Unlike refined grains, whole grains have retained valuable nutrient and fiber content during food processing. As a result, they can help you stay fuller longer, maintain digestive regularity and meet your daily fiber needs. Fiber-rich foods can help you manage your weight and potentially reduce sleep apnea symptoms, according to the UMMC. For best results, replace low-fiber breads, cereals, pasta and snack foods with 100 percent whole grain foods. Examples include whole grain breads and cold cereals, whole wheat spaghetti, pearled barley, wild rice, brown rice, old-fashioned oats and air-popped popcorn.
Plant-based oils provide unsaturated fats that support nutrient absorption, brain function and heart-health. If you're overweight and have sleep apnea, the UMMC recommends replacing saturated fat sources, such as butter and margarine, with healthier alternatives, such as canola and olive oil. When consumed in excess, saturated fats may increase inflammation and increase your risk for obesity, type 2 diabetes and heart disease. Try grilling whole grain bread in light amounts of olive oil rather than topping it with butter. When baking, swap shortening out for canola oil. Other plant-based oil varieties include safflower, sunflower, vegetable and flaxseed oil.
- National Sleep Foundation: Sleep Apnea and Sleep
- University of Maryland Medical Center: Sleep Apnea
- "Snoring and Sleep Apnea: Sleep Well, Feel Better"; Ralph A. Pascualy, Sally Warren Soest; 2000