Diet and food guidance for sleep apnea

Diet matters in sleep apnea mainly because weight is one of the biggest factors in obstructive sleep apnea. Losing weight can reduce the number of breathing pauses, and in some people it can nearly resolve the problem.

Aim for steady, sustainable weight loss

• A modest loss of 5 to 10 percent of body weight can lower sleep apnea severity.
• Combine a balanced diet with regular activity. Crash diets are not advised.
• Ask a doctor or dietitian for a plan, especially with diabetes, heart disease or kidney disease.

Foods to favour

• Vegetables, fruit, whole grains, pulses and nuts.
• Lean protein from dal, fish, eggs, paneer and chicken.
• Healthy fats such as olive oil, nuts and seeds, in moderation.
• Plenty of water, and a high-fibre diet to feel full for longer.
• A Mediterranean-style eating pattern, which supports weight loss and heart health.

Foods and habits to limit

• Sugary drinks, sweets, bakery items and fried or processed food.
• Large portions and late-night eating.
• Alcohol, particularly in the evening, which relaxes the throat muscles.
• Heavy, fatty or spicy dinners close to bedtime, which can cause reflux and disturb sleep.
• Caffeine after midday if it affects sleep.

Meal timing Finish dinner two to three hours before bed to reduce reflux, which can worsen sleep quality.

Ayurvedic view (interpretive) Ayurveda advises light, warm, less oily and less sweet food for Kapha and weight reduction, and avoiding curd, ice cream and heavy food at night. This is traditional guidance with limited research support.

Supplements Do not rely on supplements or "fat-burner" products. Some can raise heart rate and worsen sleep. Check with a doctor first.

Remember Healthy eating and weight loss help, but they should go along with a proper sleep test and treatment.