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Obstructive Sleep Apnea

What is it?

Obstructive sleep apnea (OSA) is a sleep disorder where the muscles at the back of your throat relax excessively, causing brief interruptions in breathing during sleep.

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What are the symptoms?

  • Loud snoring

  • Choking or gasping for air during sleep

  • Excessive daytime sleepiness

  • Morning headaches

  • Difficulty concentrating

What else could it be? (Differential diagnosis)

  • Central sleep apnea (related to brain function)

  • Insomnia

  • Chronic fatigue syndrome

What are the aggravating factors?

  • Obesity: Excess weight can lead to airway obstruction.

  • Age: The risk increases with age, especially after 40.

  • Alcohol and sedatives: These can relax the muscles of the throat, worsening sleep apnea.

  • Smoking: Increases inflammation and fluid retention in the upper airway.

What types of food are helpful?

  • Weight loss: Losing weight can significantly reduce symptoms.

  • Avoid heavy meals: Especially late-night meals, as they can exacerbate symptoms.

  • Reduce alcohol intake: Alcohol can relax the muscles in the throat and worsen sleep apnea.

Sample Recipe: Grilled Chicken and Veggie Stir-fry

  • Ingredients: Chicken breast, bell peppers, broccoli, olive oil, soy sauce.

  • Directions: Stir-fry chicken and vegetables with a dash of soy sauce for a lean, nutrient-dense meal.

What are the traditional treatments?

  • Continuous positive airway pressure (CPAP): A device that keeps the airways open during sleep.

  • Oral appliances: These reposition the jaw to keep the airway open.

  • Surgery: In severe cases, surgery to remove excess tissue or adjust the jaw may be necessary.

What are the natural and alternative treatments?

  • Positional therapy: Sleeping on your side instead of your back may help alleviate symptoms.

  • Nasal strips: May help reduce snoring and improve airflow.

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