Foods to Avoid if You Have Sleep Apnea
Key Takeaways
- Certain foods, such as those high in sugar and fat, may increase the severity of sleep apnea symptoms, causing weight gain and increased inflammation.
- Fruits and vegetables, foods high in omega-3 fatty acids, and whole grains may help manage sleep apnea by decreasing inflammation and promoting weight loss.
- Dietary changes may not completely cure sleep apnea. Still, they may decrease the severity of symptoms and promote an overall improvement in health.
Sleep apnea is a disorder that causes you to stop breathing briefly while you're sleeping. The most common form of sleep apnea is obstructive sleep apnea (OSA). When you sleep, the structures in the back of your throat, including your tongue and soft palate, can relax, narrowing your airways.
When narrowing becomes significant enough, it can block the airway, which causes your breathing to pause. Over time, untreated sleep apnea can increase your risk of cardiovascular disease, including a stroke or heart attack. You can do several things to treat sleep apnea, including lifestyle changes such as dietary modifications.
Sleep Apnea Symptoms
- Breathing that stops and starts throughout the night
- Snoring
- Gasping for air
- Daytime fatigue
- Dry mouth
- Morning headaches
- Irritability
Foods that Could Worsen Sleep Apnea
Eating specific foods does not cause sleep apnea. However, there are certain foods that can lead to weight gain and increased inflammation which may worsen sleep apnea symptoms. Foods that may worsen sleep apnea include:
Dairy and Cheese
Cheese and dairy products may potentially worsen sleep apnea for a few reasons. Certain types of cheese may be high in fat, which can increase the risk of weight gain and worsening symptoms. Cheese may also trigger acid reflux, which may irritate the throat, leading to increased narrowing of the airway. Some studies show an association between dairy consumption and increased sleep apnea symptoms. For example, a research article published in the American Journal of Lifestyle Medicine found individuals that ate two servings of dairy daily had worsening severity of obstructive sleep apnea.¹
Alcohol and Soda
Alcohol is a central nervous system depressant that may cause muscle relaxation. This can increase the likelihood of the muscles in the back of the throat relaxing and blocking the airway. Additionally, alcohol can affect how deeply you sleep, which may also contribute to overall poor sleep.
Soda often contains sugar which may increase the likelihood of weight gain and increased inflammation both of which can make sleep apnea worse.
Sugar
Too much sugar can lead to weight gain, leading to increased fat deposits in the neck. This can put extra pressure on the airway, increasing the likelihood of obstruction during sleep. Weight gain leading to obesity can also make it harder to expand the lungs, especially when lying down.
Inflammatory Foods
Inflammatory foods may contribute to systemic inflammation, which increases the swelling and narrowing of the airway. Avoid inflammatory foods, including packaged foods such as chips and cookies, fast food, and foods high in trans-fat.
Foods to Help Manage Sleep Apnea
There is no one specific type of diet recommended to manage sleep apnea. However, certain foods may help promote an overall healthy lifestyle, which can decrease the severity of sleep apnea. Good choices include those listed below.
Fruits and Vegetables
Eating plenty of fruits and vegetables can promote weight loss, which may decrease the risk of developing OSA and reduce the severity of symptoms. Some studies show that eating a higher frequency of fruits was associated with a decreased risk of developing OSA.²
Green Tea
Green tea may not directly reduce sleep apnea. However, some studies show the antioxidant properties in green tea may help protect the brain from the adverse effects of sleep apnea and low oxygen levels.³ Consider swapping out a cup of coffee for green tea in the morning.
Omega-3 Fatty Acids
Omega-3 fatty acids, which are available as supplements, may help manage sleep apnea symptoms by reducing inflammation and improving overall sleep quality. Foods containing omega-3 fatty acids include Tuna, salmon, walnuts, and soybeans.
Whole Grains
Whole grains contain fiber, which helps promote weight loss by keeping you feeling full longer. In some cases, weight loss can reduce symptoms of sleep apnea. Many whole grain products also contain folic acid, which may provide some protection against the negative effects of sleep apnea. Whole grain foods to incorporate into your diet include oatmeal, quinoa, and brown rice.
Can Sleep Apnea be Fixed with a Better Diet?
Diet alone may not completely fix sleep apnea. Structural abnormalities, genetics, and other factors play a role in the development of OSA. However, improving your diet can positively impact sleep apnea and may decrease the severity of symptoms. Eating a healthy diet may promote weight loss and decrease inflammation levels, both of which may reduce the severity of sleep apnea symptoms.
The dietary changes recommended to treat sleep apnea are also beneficial for your overall health. Even small dietary changes can have a positive impact reducing apnea symptoms.
Conclusion
Dietary changes can be one part of an effective treatment plan for sleep apnea. In addition to lifestyle changes, CPAP therapy is the gold standard for treating sleep apnea and reducing symptoms and the negative consequences that can develop.
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References
- Bove C, Jain V, Younes N, Hynes M. What You Eat Could Affect Your Sleep: Dietary Findings in Patients With Newly Diagnosed Obstructive Sleep Apnea. Am J Lifestyle Med. 2018 Apr 27;15(3):305-312. doi: 10.1177/1559827618765097. PMID: 34025323; PMCID: PMC8120616. https://pmc.ncbi.nlm.nih.gov/articles/PMC8120616/
- Du Y, Duan X, Zheng M, Zhao W, Huang J, Lao L, Weng F, Lin DE, Yang Z, Li H, Liu X, Deng H. Association Between Eating Habits and Risk of Obstructive Sleep Apnea: A Population-Based Study. Nat Sci Sleep. 2021 Oct 9;13:1783-1795. doi: 10.2147/NSS.S325494. PMID: 34675726; PMCID: PMC8517635. https://pmc.ncbi.nlm.nih.gov/articles/PMC8517635/
- American Thoracic Society. (2008). Green Tea Compounds Beat Obstructive Sleep Apnea-related Brain Deficits, Study Shows. https://www.sciencedaily.com/releases/2008/05/080515072944.htm
