Vitamins and Minerals to Help with Sleep Apnea: What to Eat

Sleep apnea is a sleep disorder that is characterized with snoring and frequent interruptions in breathing, when asleep. That impacts quality sleep and puts the individual at risk of health issues. Though CPAP therapy is considered gold standard in treating sleep apnea, there are a multitude of vitamins and minerals that can help you get better sleep by addressing factors like muscle relaxation and inflammation.

Understanding Sleep Apnea and Its Impact on Health

Sleep apnea is marked with heavy snoring and frequent bouts of interrupted breathing patterns when an individual is asleep. These episodes of breathing stoppages can last from a few seconds to over a minute multiple times when asleep. It is a bane for your health and puts you at risk of cardiovascular diseases and stroke. Additionally, it affects quality sleep, leads to daytime drowsiness and mood swings. There are 3 categories of sleep apnea – Obstructive sleep apnea, central sleep apnea and Complex sleep apnea.

Key Vitamins That Benefit Sleep Apnea

1. Vitamin D-

If you have low levels of Vitamin D, you are at risk of sleep disorders. Vitamin D helps to reduce inflammation and increase immune function. You need to increase your intake of eggs, fatty fish, vitamin supplements and exposure to sunlight.

2. Vitamin C-

Increased intake of vitamin C can enhance your cardiovascular health and reduces the inflammation of the soft tissues. It helps to increase your immunity from cold and respiratory ailments. For proper increase of this vitamin, eat more of citrus fruits, berries, pineapple and bell peppers.

3, Vitamin E-

This is one of the best anti-oxidants which helps to reduce the oxidative stress levels commonly associated in individuals suffering with sleep apnea. You need to increase your levels of Vitamin E by consuming spinach, avocado, nuts (almond, sunflower) and seeds.

4. Vitamin B6-

This supports better production of melatonin and serotonin to help regulate sleep cycles. This improves the quality of sleep. Foods that you must include in the diet include poultry, fish, legumes, nuts, whole grains and non-citrus fruits.

5. Vitamin B12-

It plays an important role in improving nerve functions, red blood cell formation and energy production while improving sleep cycles. Increase your intake of milk, meats, eggs, whole grains and nuts such as almonds, oats.

Essential Minerals for Better Sleep and Respiratory Health

1. Magnesium-

This is one of the important minerals for respiratory health and sleep as it contributes to production of melatonin, acts as natural bronchodilator and improves muscle relaxation of the nasal breathing passages. Adults need 310–420 mg of magnesium daily.

2. Potassium-

It regulates nerve function, muscle relaxation, lowers cramps and enhances the quality of sleep. Potassium helps to improve lung function by aiding oxygen delivery, balancing electrolytes and lowers shortness of breath.

3. Zinc-

A block building mineral that improves melatonin production which helps to regulate the sleep cycles, reduces respiratory infection and improves immune function. Zinc has anti-inflammatory properties that lowers the oxidative levels and adds a protective layer over the lung tissues.

4. Copper-

Packed with anti-bacterial properties, copper is a natural anti-inflammatory mineral. It promotes respiratory health by reducing allergens and bacterial growth. That helps to improve breathing and sleep.

Anti-Inflammatory Foods to Add to Your Diet

To manage and treat sleep apnea, the chronic inflammation needs to be reduced as it is a contributor to the sleep disorder. Sleep apnea is characterized by frequent breathing cessation for seconds or interrupted breathing patterns when asleep. If it is untreated, it is characterized by health risks such as diabetes, stroke, metabolic syndrome, cardiovascular issues and more. Thus, it is important to minimize inflammation so that airway obstructions, nasal blockages, hypoxia and health risks related to sleep apnea can be reduced. Some food items that can be consumed to reduce inflammation include turmeric, ginger, fatty fish, leafy greens and fruits.

Foods to Avoid for Sleep Apnea Management

For proper sleep management, it is important to avoid consuming food that contributes to weight gain or enhances inflammation. It is important to avoid processed snacks, fried foods due to high fat content, refined carbs, high sugar content food items, as this can increase inflammation. To enhance proper sleep cycles, reduce smoking, caffeine and alcohol intake as it increases inflammation of the throat muscles.

Conclusion

It is important to add vitamins and minerals to your diet to manage the symptoms of sleep apnea. Although CPAP device use is known to help reduce the effects of sleep apnea but improving your diet, loosing excessive weight and cutting down on alcohol and smoking can reduce snoring and help you sleep better.