6 Types Of Food That Help You Fight Sleep Apnea

There are medicines to fight apnea, in fact, it is best to go to a specialist at the time of symptoms to treat the problem properly. In addition, you can also make use of natural habits that can help reduce it.

Sleep apnea is one of the disorders that generates the most consultations among those who suffer from difficulties in sleeping well. It is estimated that at least 20% of the population suffers from it, although some have not recognized its symptoms.

It is a condition characterized by repeated interruptions of breathing during sleep. This causes a loud snoring or a sound similar to that of a choking person. These breaks can occur several times throughout the night and, in fact, can occur up to 30 times per hour.

As a consequence, insomnia can develop, both in those who suffer from it and in those who surround it and have to endure it. In addition, over time, other symptoms associated with poor sleep are generated, including chronic fatigue, stress or continuous headaches.

There are medications to combat it, in fact, it is best to go to a specialist at the time the symptoms are suffered to treat the problem properly. In addition, you can also make use of natural habits that can help reduce it without exposing the body to side effects.

1. Foods rich in melatonin

Melatonin is a substance that has been linked to the control of circadian rhythms and the relief of sleep apnea. It is released naturally by the pineal gland during the night, although thanks to some foods its production can be increased.

In fact, it is available as a supplement and as a pill, so that it can be taken before bed to relax the body. However, experts always advise preferring natural alternatives such as:

• Nuts and seeds, tomatoes and pomegranates.
• Pineapple, cherries and asparagus.
• Corn, rice, barley and banana.

2. Foods rich in tryptophan

The foods that promote the sensation of well-being are those that have their composition with an essential amino acid called tryptophan. From this, serotonin is synthesized, a neurotransmitter that increases the feeling of relaxation to have a good quality of sleep.

It improves mood and, along with other nutrients, helps increase melatonin levels to induce good sleep. Among its natural sources are:

• Lean meats, chicken and turkey, and watercress.
• Whole grains, legumes and pineapple.
• Banana, dairy products and tuna.
• Chocolate, nuts and seafood.
• Turnips and apples.

3. Foods rich in calcium

Calcium is one of the essential minerals that should not be lacking in the daily diet of all people.

Its consumption is necessary to strengthen bones, joints and teeth, but also to maintain a balance in melatonin levels.

Foods that contain it reduce insomnia and facilitate the control of snoring caused by sleep apnea. It can be ingested through foods such as:

• Green leafy vegetables, milk and plain yogurt.
• Cheese and soy.
• Pumpkin, nuts and egg.

4. Foods rich in magnesium

Magnesium is a mineral that, when ingested, participates in the function of all organs in the body. Its consumption through natural food sources reduces the effects of adrenaline, while increasing the feeling of relaxation and sleep.

Some standout foods are kale, spinach, and walnuts. Fish, soy or avocados also stand out. As well as banana or yogurt.

5. Foods with vitamin B6

Vitamin B6 is recommended for those patients suffering from mood disorders, including stress and depression. Its consumption helps to relax the body, soothes the throat and prevents the annoying sounds of sleep apnea.

Consume it through foods such as nuts or sunflower and flax seeds. As well as tuna or salmon.

6. Foods with potassium

Potassium is an essential electrolyte that is directly involved in the balance of fluids in the body’s tissues. It is used to maintain the appropriate levels of blood pressure and, in turn, is essential to achieve a good quality of sleep.

On the other hand, foods that contain it relax the airways and reduce the recurrent symptoms of sleep apnea. Get it through foods like:

• Bananas, seeds or nuts.
• Cucumbers, tomatoes, or cruciferous vegetables.