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http://www.livestrong.com/article/395971-foods-that-help-sleep-apnea/
Foods That Help Sleep Apnea
Last Updated: Dec 18, 2013 | By August McLaughlin
A woman eats a fresh salad to help with sleep apnea. Photo Credit Jill Chen/iStock/Getty ImagesIn 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
Vegetables for sale at a market. Photo Credit Tafari Stevenson-Howard/iStock/Getty ImagesAs 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
A bowl of greek yogurt. Photo Credit Liv Friis-Larsen/iStock/Getty ImagesLow-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.
Whole Grains
Slices of whole grain bread on a cutting board. Photo CreditJupiterimages/Photos.com/Getty ImagesUnlike 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
A small bowl of olive oil and rosemary. Photo Credit jocker17/iStock/Getty ImagesPlant-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.
http://www.livestrong.com/article/364229-foods-that-make-sleep-apnea-worse/
Foods That Make Sleep Apnea Worse
Last Updated: Aug 16, 2013 | By August McLaughlin
Bananas, dairy products, unhealthy fats and processed breads may worsen sleep apnea. Photo Credit pizza image by Christian De Grandmaison from <a href='http://www.fotolia.com'>Fotolia.com</a>Sleep apnea is a disorder that causes you to stop breathing repeatedly during sleep. An estimated 18 million Americans have sleep apnea, according to the National Sleep Foundation -- a daunting statistic since in addition to reducing your sleep quality, it raises your risk for heart attack, stroke and heart failure. Treatment may include use of a breathing machine, dental appliances, medications and lifestyle changes, such as eating healthfully and managing your weight. Avoiding particular foods may also help minimize your symptoms.
Bananas
Bananas, though a valuable source of fiber and nutrients, may increase mucus production and exacerbate breathing problems associated with sleep apnea. For this reason, the University of Maryland Medical Center recommends avoiding bananas and other mucus-producing foods for two weeks to determine whether they are contributing to your symptoms. If your symptoms improve, you may wish to eliminate bananas from your diet entirely. Depending upon the severity of your symptoms, soft, over-ripe bananas may cause more problems than harder, less-ripe varieties.
High-Fat Dairy Products
High-fat dairy products, such as whole milk, heavy cream and high-fat cheeses, may also trigger or worsen mucus production. As rich sources of saturated fat, whole milk products may also increase your risk for sleep apnea-related health risks, such as heart disease. Research published in the "American Journal of Respiratory and Critical Care Medicine" in November 2008 in which 72 overweight patients with sleep apnea consumed a calorie-controlled diet, limited in dairy fats and other saturated fat sources showed a positive correlation between avoiding these foods and improved symptoms. After following the diet for one year, participants exhibited positive weight loss results and improved quality of life. For potentially similar benefits, limit or avoid high-fat dairy products and foods and beverages prepared with high-fat dairy products, such as cheese-topped pizza, pasta Alfredo, full-fat lattes, cheesecake, ice cream, butter and nachos.
High-Fat Meats
High-fat meats also supply rich amounts of saturated fat, increase your risk for cardiovascular health problems and may trigger or worsen inflammation in your body. For these reasons, the University of Maryland Medical Center recommends replacing saturated fat sources with healthier alternatives. Replacing high-fat steaks with cold-water fish, such as salmon, for example, may enhance your heart-health, reduce inflammation and keep your intake of unhealthy fats low. Meat varieties and dishes particularly high in fat include porterhouse and top sirloin steak, bacon, pork chops, lamb, sausage, meat-topped pizza, fast food breakfast sandwiches, cheeseburgers, hot dogs, deli meats, veal cutlets, bratwursts, fried chicken and spareribs.
Refined Carbohydrates
Refined carbohydrates are foods high in added sugars, such as cane sugar, honey or corn syrup, or enriched flour. Unlike complex varieties, such as whole grains and starchy vegetables, refined carbohydrates contribute calories but relatively few dietary benefits to your diet. As high-glycemic foods, refined carbohydrates provide little satiation and may disrupt your blood sugar and energy levels. Since these factors may contribute to weight gain, they increase your risk for sleep apnea symptoms. For best results, limit or avoid processed snack foods, candy, regular soft drinks, pastries, cupcakes, cookies, pie, frozen desserts, pancake syrup, jelly, jam and heavily sweetened cereals. When purchasing breads, cereals, pasta and rice dishes, check food packaging to ensure that whole grains, rather than "enriched" grains or flour, are listed as main ingredients.
Foods That Help Sleep Apnea
Last Updated: Dec 18, 2013 | By August McLaughlin
Fruits and Vegetables
Low-Fat Dairy Products
Whole Grains
Plant-Based Oils
http://www.livestrong.com/article/364229-foods-that-make-sleep-apnea-worse/
Foods That Make Sleep Apnea Worse
Last Updated: Aug 16, 2013 | By August McLaughlin
Bananas
Bananas, though a valuable source of fiber and nutrients, may increase mucus production and exacerbate breathing problems associated with sleep apnea. For this reason, the University of Maryland Medical Center recommends avoiding bananas and other mucus-producing foods for two weeks to determine whether they are contributing to your symptoms. If your symptoms improve, you may wish to eliminate bananas from your diet entirely. Depending upon the severity of your symptoms, soft, over-ripe bananas may cause more problems than harder, less-ripe varieties.
High-Fat Dairy Products
High-fat dairy products, such as whole milk, heavy cream and high-fat cheeses, may also trigger or worsen mucus production. As rich sources of saturated fat, whole milk products may also increase your risk for sleep apnea-related health risks, such as heart disease. Research published in the "American Journal of Respiratory and Critical Care Medicine" in November 2008 in which 72 overweight patients with sleep apnea consumed a calorie-controlled diet, limited in dairy fats and other saturated fat sources showed a positive correlation between avoiding these foods and improved symptoms. After following the diet for one year, participants exhibited positive weight loss results and improved quality of life. For potentially similar benefits, limit or avoid high-fat dairy products and foods and beverages prepared with high-fat dairy products, such as cheese-topped pizza, pasta Alfredo, full-fat lattes, cheesecake, ice cream, butter and nachos.
High-Fat Meats
High-fat meats also supply rich amounts of saturated fat, increase your risk for cardiovascular health problems and may trigger or worsen inflammation in your body. For these reasons, the University of Maryland Medical Center recommends replacing saturated fat sources with healthier alternatives. Replacing high-fat steaks with cold-water fish, such as salmon, for example, may enhance your heart-health, reduce inflammation and keep your intake of unhealthy fats low. Meat varieties and dishes particularly high in fat include porterhouse and top sirloin steak, bacon, pork chops, lamb, sausage, meat-topped pizza, fast food breakfast sandwiches, cheeseburgers, hot dogs, deli meats, veal cutlets, bratwursts, fried chicken and spareribs.
Refined Carbohydrates
Refined carbohydrates are foods high in added sugars, such as cane sugar, honey or corn syrup, or enriched flour. Unlike complex varieties, such as whole grains and starchy vegetables, refined carbohydrates contribute calories but relatively few dietary benefits to your diet. As high-glycemic foods, refined carbohydrates provide little satiation and may disrupt your blood sugar and energy levels. Since these factors may contribute to weight gain, they increase your risk for sleep apnea symptoms. For best results, limit or avoid processed snack foods, candy, regular soft drinks, pastries, cupcakes, cookies, pie, frozen desserts, pancake syrup, jelly, jam and heavily sweetened cereals. When purchasing breads, cereals, pasta and rice dishes, check food packaging to ensure that whole grains, rather than "enriched" grains or flour, are listed as main ingredients.
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