Suffering from sleep apnea: Adopt a Mediterranean Diet

Sleep apnea not only disrupts your rest, the disorder can disrupt your day-to-day life physically, emotionally and mentally. Obstructive sleep apnea causes people to stop breathing for 10 to 30 seconds typically 10 to 50 times an hour. This type of sleeping problem is more than just stress-related restlessness and late-night worrying about how to protect your ss # or pay off high credit card bills. Sleep apnea can be a serious disorder that causes health conditions like depression, high blood pressure, obesity and even accidental fatalities. A change in diet, however, can help reduce these sleep-disorder symptoms.

Mediterranean Diet & Sleep Disturbance Reduction

Obese individuals suffering from obstructive sleep apnea can reduce symptoms by committing to the Mediterranean Diet. The European Respiratory Journal published results from a study that examined 40 obese patients and observed their sleep parameters for six months. According to the study, 20 patients followed the Mediterranean diet while the remaining 20 went on a prudent diet. During the sleep study, individuals slept with a clear airway by wearing a mask, which is known as “continuous airway pressure (CPAP) therapy.” Individuals were monitored for brain electrical activity, eye movements and snoring, according to Health Blog. Along with increased physical activity, the group on the Mediterranean Diet experienced a reduction of sleep apnea symptoms, especially during the REM sleeping stage. Individuals on the Mediterranean Diet also were more likely to stay committed to calorie restriction and have lower abdominal fat.

What it Is

DoctorOz.com identifies a Mediterranean Diet as a healthy diet representative of Greek food as well as fruits, vegetables, legumes, whole grains, nuts, olive oil, fish and alcohol in moderation. A prudent diet consists of foods that are “low in total fat, saturated fat, trans fat, cholesterol and sodium,” as described by Livestrong.com.

Although a Mediterranean Diet can improve how a person who is obese experiences sleep apnea symptoms, the diet isn’t proven to be an end-all elixir that significantly treats the disorder. But why not embrace a solution that can help alleviate ongoing symptoms and motivate a healthier lifestyle?

Olive Oil, Nuts, Fish & Fitness

If you suffer from poor sleep, snoring, or sleep-related breathing problems, change your diet by introducing “olive oil, nuts, beans, fish, fruits and vegetables” to your kitchen and dinner plate. The diet proves to not only help people who have sleep apnea symptoms, but it also helps prevent “heart attacks, strokes and deaths from heart disease,” according to NYTimes.com. By replacing red meat with fish and refined sugars with soy and beans, you’re not only improving your nutrition and sleep, but helping to curb high risks of serious health problems in the future.

If you love cucumbers and hummus, then you’re already on the right track. “The Dr. Oz Show” online contributor Daniel Heller, ND, spotlights Mediterranean Diet essentials such as extra-virgin olive oil, almonds, peas, lentils and white meat. Drinking a glass of wine with meals also isn’t a terrible idea. Avoid foods high in fat and sugar, including red meat, soda, pastries, baked goods and processed foods. Limit your dairy intake. Heller also recommends that individuals eliminate fried, junk and fast foods as well as foods that are packaged and manufactured. Keep your diet wholesome and get moving. Regular physical activity is a non-negotiable part of maintaining an optimal lifestyle and improving the condition of your sleep apnea.

Written by Edith Chapman
Edith is a writer and a nutritionist who lives in Baltimore.

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