The 6 biggest risks of sleep apnoea

I’ve never admitted this before.

But I’m a bit of a snorer…

Just like my father before me – and his parents, too!

In fact, one of my early memories is staying with my grandparents and hearing them BOTH snoring in stereo from their separate rooms,

The walls would literally shake on either side of me.

In the morning, they would both emerge from their bedrooms and grumpily accuse each other of snoring all night.

It was such a shame because they simply couldn’t sleep in the same room anymore, despite having a strong and loving relationship.

I’ve got some friends with the same problem – they have to sleep at different ends of the house because of the noise!

My affliction is not so bad. Lara and I haven’t yet parted ways at night time. Though I do put effort into using natural remedies – including breathing through a salt pipe and wearing a nasal strip when necessary.

Lara also wears earplugs at night – not just because of me, but because she wakes easily if a truck rumbles by on the road or a fox starts playing drum and bass with the bins outside.

So by us both working together on the snoring issue, we manage to stay together!

I’ve also noticed that my much healthier diet in recent years has reduced the problem somewhat.

The importance of the ‘food factory’ has just been confirmed by a new study…

Foods that cut sleep apnoea risks by a FIFTH

Research published last month in ERJ Open Research shows that test people who eat a diet largely composed of vegetables, fruits, whole grains and nuts are 19% less likely to have sleep apnoea than people who eat very little plant-based food.

These days I am mostly vegetarian with occasional dishes with meat and fish, when about ten years ago it was more the other way round, so perhaps this is why I have noticed an easing of the problem.

Now, as you might know, ‘sleep apnoea’ is a far more serious form of snoring.

It’s where your airways tighten too much, making it hard to breath. Your snoring gets really loud, then suddenly stops as you choke momentarily, sometimes gasping or snorting as you struggle for breath.

This can go on all night, creating havoc for your internal workings. It has huge knock-on health problems, including a higher risk of cardiovascular disease, irregular heartbeat, stroke, type 2 diabetes, high blood pressure and depression.

This is a common problem too – it afflicts over a billion people around the world!

Causes include obesity, smoking, drinking alcohol, sleeping on your back and having a large neck.

But diet could be a factor too…

Which is why this latest study is so interesting.

Try this Anti-Inflammatory Diet to Stop Snoring

Dr Yohannes Melaku, from Flinders University in Adelaide, Australia, who was behind this new study says:

“Diets rich in anti-inflammatory components and antioxidants, and low in harmful dietary elements, can influence fat mass, inflammation, and even muscle tone, all of which are relevant to risk.”

In other words, going for a varied diet with an emphasis on fruit, veg and nuts will help cut the risk factors for sleep apnoea.

The researchers also found differences that a plant-based diet had a larger impact on men who snore than women who snore, though they aren’t yet sure why.

So what would Dr Yohannes Melaku’s anti-snoring diet entail?

Well, he didn’t spell it out, but here’s what I would suggest…

  • Embrace a variety of fruits and vegetables: Aim to fill half of your plate with fruits and vegetables at each meal. The variety ensures you get a broad spectrum of vitamins, minerals, antioxidants, and anti-inflammatory compounds. Opt for colourful fruits and veg to maximise nutrient intake.
  • Prioritize plant-based proteins: Legumes (beans, lentils, chickpeas), tofu, tempeh, and edamame are excellent sources of protein, rich in nutrients and fibre, which can help reduce fat mass and inflammation.
  • Choose whole grains over refined grains. Brown rice, quinoa, barley, and whole wheat contain more fibre, which help reduce inflammation and improve your gut health.
  • Focus on sources of omega-3 fatty acids and monounsaturated fats, known for their anti-inflammatory properties. Include nuts, seeds and avocados in your diet.
  • Add plenty of herbs and spices to dishes, including turmeric, ginger, garlic, and cinnamon. These can have powerful anti-inflammatory effects.
  • Limit processed foods and sugars – they contribute to inflammation and weight gain.
  • Plan meals ahead – this ensures that you’re including a wide variety of plant-based foods in your diet. It can also prevent last-minute choices that might be less healthy.

Obviously, this dietary advice is good for pretty much ALL health conditions.

But if you’ve tried every other option for snoring and failed, then definitely consider the food factor and make some big changes!

Also try the following…

Tips to reduce snoring

Lying on your back can cause your tongue and soft palate to collapse to the back of your mouth, leading to snoring. So try sleeping on your side to help keep your airways open.

Dehydration can lead to a sticky mouth and throat, which can contribute to snoring. So drink plenty of water throughout the day – but avoid guzzling water before bed or you’ll be up all night.

Also avoid sedatives – these can reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore.

If you want to get a good night’s sleep then this special Night Time Magnesium formula could really help you, without you needing to resorting to sedatives.

You can read more about this here: Magnesium and Natural Sedatives for a Deeper, Longer Sleep