Do you feel drowsy even after a good night’s sleep? Do you wake up often at night? Do you snore If so, you may be suffering from a condition called obstructive sleep apnea (OSA).Also read – Covid-19 vaccination begins for children in the 12-14 age group – watch the video
Obstructive sleep apnea is probably the most frightening but untreated condition. It lacks awareness. Bad sleep at night is often avoided by taking a pill at night. But, the cause often remains without diagnosis and treatment. Also read – Can sleep apnea cause cardiac arrest? Here’s what you need to know, experts say – see
OSA is definitely not a sleep disorder problem that you can get rid of with a sleeping pill. Also read – World Sleep Day: Why is good sleep important for people with diabetes?
OSA is the mother of all major cardiac disorders and other diseases in adults as well as children. Recent studies have found an average prevalence of OSA of 22% in men (range, 9-37%) in men and 17% (range, 4-50%) in women.
If you are also struggling with OSA, making a few lifestyle changes can help. Dr. Tilak Suvarna, Senior Interventional Cardiologist, Asian Heart Institute, Mumbai, shares some healthy lifestyle habits that can help prevent obstructive sleep apnea (OSA).
- Being overweight or obese is one of the major risk factors for sleep apnea. Various studies have shown that weight loss can improve the condition. For example, the Journal of Clinical Sleep Medicine data, which show the effects of aerobic exercise on sleep-disturbed breathing in 155,448 individuals as part of a comprehensive Ontario Health Study, point out that physical exercise was associated with a generally known risk of autoimmunity. Factors for OSA, including body mass index. An increase in total physical activity, vigorous-intensity activity, and walking were all associated with a decrease in the prevalence of OSA.
It is therefore important to follow a regular exercise schedule as physical activity will help in weight loss.
- A healthy diet that is low in fat and calories also leads to weight loss which in turn helps patients with sleep apnea. Avoid foods rich in saturated fat or cholesterol. These include cold fried foods, butter, high fat dairy foods, processed meats, red meat, etc. Avoid sweets, bakery items, sugary drinks as well as processed or refined foods that increase the number of unwanted calories and sugary foods. Can lead to weight gain and fat accumulation. Reduce the amount of salt in your diet. Increase your intake of fruits, vegetables and salads which are good sources of vitamins and minerals, low in calories and rich in dietary fiber. More whole grains such as whole wheat flour, whole grain breads, high fiber grains, brown rice, oatmeal, which are good sources of fiber and nutrients.
- Quit alcohol. Research suggests that alcohol intake relaxes your neck muscles, which can worsen obstructive sleep apnea.
- Quit smoking. Research suggests that smokers are three times more likely to develop obstructive sleep apnea than those who have never smoked. It can increase inflammation and increase fluid retention in the upper airways.
- Study good sleep habits such as reducing screen time by reducing the use of gadgets like mobiles, laptops etc. before going to sleep. Taking care of your overall stress level with the help of activities like yoga and meditation
- Lie on your side. Sleeping on the back can increase the chances of the tongue and soft palate turning back into the airways, causing airway obstruction, snoring, and sleep apnea. Sleeping on the side will avoid this.
