Nutritional principles to reduce sleep apnea

Sleep apnea is a sleep disorder that involves breathing, causing high blood pressure and affecting the heart. Patients often have dry mouth, sore throat when waking up, difficulty concentrating, forgetfulness, depression or anxiety. Some dietary tips can improve this condition.

Drink enough water

Dry mouth while sleeping indicates that the body is not producing enough saliva and is dehydrated. If the mouth is dry all night, it will inadvertently create conditions for bacteria in the oral cavity to grow, affecting respiratory function.

Mouth breathers are at greater risk of dehydration at night. Everyone should drink 8-10 glasses of water a day to keep the body hydrated, helping to keep the airways clear and breathing easier. Avoid drinking coffee at night because it can cause heartburn, irritate the upper respiratory tract, and make apnea worse.

Do not drink alcohol

Alcohol is bad for your overall health in a number of ways. Alcohol reduces the tone of your upper respiratory muscles, causing them to relax and block your airway. Heavy drinkers tend to gain weight and have more fat tissue in many areas, including around the neck. This also increases your risk of sleep apnea.

If you must drink alcohol at parties, you should stop drinking at least 4 hours before going to bed. This drink also weakens the nervous system, hinders normal breathing, and is a potential cause of sleep apnea. Drinking warm water, herbal teas, and warm milk helps relax the mind, making it easier to fall asleep and sleep better.

Choose fresh fruits and vegetables

A scientific diet is beneficial for overall health, including the respiratory system. The way to increase energy and fight fatigue caused by sleep apnea is to eat healthy foods such as fresh fruits and vegetables. Green leafy vegetables are rich in antioxidants, vitamins A, C and E, and phytochemicals that help reduce inflammation. They also contain high levels of natural nitrates that the body converts into nitric oxide – a powerful blood vessel dilator, beneficial for circulation and oxygen supply.

Root vegetables such as ginger and turmeric help reduce inflammation and congestion caused by respiratory diseases. The active compounds in turmeric naturally clean the lungs, boost immunity, and detoxify the body. Everyone should limit candy, soft drinks, and other sugary drinks. Sweets are often loved, providing a temporary feeling of excitement but are not good for health.