Sleep apnea refers to a sleeping disorder where breathing briefly and repeatedly interrupts during sleep. Obstructive sleep apnea occurs when the muscles in the back of the throat fail to keep the airway open. Another form of apnea is called central sleep apnea, in which the brain fails to control breathing during sleep properly. This disease has many different possible factors. Understanding the common causes, effects, and foods may help manage sleep apnea.

Causes of sleep apnea

Obesity
A significant risk factor for the development and progression of sleep apnea is obesity. This is because of fat deposition in tissues of the upper airway that results in a smaller lumen and increased collapsibility. In the thorax, it reduces chest compliance and functional residual capacity.

Genetic syndromes
A tumor or growth in the airway or congenital disabilities like Down syndrome and Pierre Robin syndrome can cause sleep apnea. Other genetic conditions which may lead to sleep apnea include cleft lip, cleft lip palate, and congenital central hypoventilation syndrome.

Endocrine and neuromuscular conditions
Disorders of the endocrine system associated with sleep apnea include hypothyroidism, acromegaly, and polycystic ovary syndrome (PCOS). Neuromuscular conditions, like stroke, amyotrophic lateral sclerosis, Chiari malformations, myotonic dystrophy, post-polio syndrome, dermatomyositis, myasthenia gravis, and Lambert-Eaton myasthenic syndrome, can interfere with brain signals to the airway and chest muscles, leading to sleep apnea.

Natural causes
The inherited tendency toward anatomical abnormalities may reflect the fact that about 25 to 40% of people with obstructive sleep apnea have family members with the condition. Sleep apnea in African-Americans, Hispanics, and Pacific Islanders is more common than whites.

Aging
The prevalence of obstructive sleep apnea is estimated to be 4-9% in middle-aged adults, although the condition often remains undiagnosed. The brain’s function is affected by aging, as the upper airway and throat muscles stiffen during sleep. People who have advanced heart or kidney failure may also have sleep apnea, caused by fluid build-up in their neck, obstructing the upper airway.

Risk factors of sleep apnea

Fatigue
Continued effects of disruptive sleep can result in daytime fatigue, drowsiness, and irritability. There may be difficulty concentrating at school or the workplace, leading to bouts of temper and moodiness.

Insulin resistance
Individuals with sleep apnea are at risk of developing resistance to the hormone insulin. This causes blood sugar levels to rise, and patients will likely develop type 2 diabetes. There are also chances of getting metabolic syndrome in which blood pressure and cholesterol levels fluctuate.

Heart problems
Heart attack or stroke may also be caused due to sleep apnea. If an individual already suffers from cardiovascular diseases, frequent episodes of low oxygen due to disruptive sleep can result in an abnormal heartbeat, like atrial fibrillation.

Digestive disorders
Sleep apnea can disrupt the liver and its function. This condition can cause fatty liver disease, liver scarring, and an increase in the level of liver enzymes. The effects of sleep apnea may amplify diseases such as heartburn or gastroesophageal reflux disease (GERD).

Complications with surgery
Patients with sleep apnea may have complications with anesthesia. They may also be prone to issues after or during surgery due to breathing problems they face while sleeping.

Foods that may help with sleep apnea

Fruits and vegetables
The nutrients, minerals, and fiber content in most fruits and vegetables give the body healthy fats and enhance the feeling of being full. This is very important to patients diagnosed with sleep apnea, as they often tend to overeat.

Calcium-rich foods
Products such as low-fat milk, yogurt, and part-skimmed mozzarella cheese are rich in calcium and protein. They are also easy for the body to digest and help with weight management. Eating calcium-rich foods such as apples, peaches, avocados, okra, broccoli, soybeans, and sardines can ease insomnia symptoms.

Plant-based oils
Swipe saturated fats, such as butter and margarine, with plant-based oils. This will help avoid disrupting one’s ideal body-mass index, which is quite common in patients with sleep apnea. The use of canola, olives, sunflowers, flaxseeds, and other vegetable oils is quite beneficial.

Vitamin B foods
Vitamin B converts food to energy and plays an essential role in determining sleep and mood. According to research, individuals with low levels of B6 are often victims of poor sleep and depression. It’s advised to include eggs, leafy vegetables, and legumes like beans, chickpeas, and kidney beans in your food.

Nutmeg and turmeric
When consumed in limited quantities, certain spices like basil, peppermint, nutmeg, and turmeric are known to induce sleep and reduce insomnia. It is best to add small amounts to a dish to maximize the benefits.