How To Lose Weight With Sleep Apnea
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Will Weight Loss Help Sleep Apnea?

Introduction

Most investigations have demonstrated a correlation between improved sleep apnea and keeping a moderate weight. The connection is so strong that numerous doctors advise patients with sleep apnea to maintain their weight within range.

A form of sleep apnea that happens when anything blocks the airways is the most prevalent kind. Being overweight is linked to about 41% of adult occasions of obstructive sleep apnea. This could result from impediments caused by excessive amounts of soft tissue, like tongue fat, in the airway.

If you are overweight or obese, losing 5–10% of your body height may help minimize or even eliminate the symptoms of problems with breathing while you sleep.

One common condition that could cause problems with your sleep is obstructive apnea of breathing. Because soft tissues along your airways compress and obstruct your airflow, apnea can cause you to stop speaking for just a few minutes or seconds. It can cause you to sleep less well and raise your risk of major health issues which include stroke and heart disease.

However, there are some things you may do to assist your sleep apnea, such as decreasing weight if you are overweight or obese. To find out more about the relationship between sleep disorders and maintaining your weight.

People with sleep apnea, a widespread disorder, have trouble breathing while they’re asleep. The most common form of obstructive sleep apnea (OSA) is marked by disrupted breathing due to a restricted or restrained upper airway.

It’s comparable to drinking through a straw. People who are suffering from severe OSA may experience up to thirty breathing problems every night. Multiple significant connections between sleep apnea and excess body weight are growing apparent as the medical community gains additional understanding about the condition.

In addition to causing sleep apnea, growing overweight can aggravate its symptoms and intensify its negative health implications. Weight growth can also result from sleep deprivation, generating a vicious cycle. Numerous research indicates that weight loss helps sleep apnea,

Understanding the complex connection between obesity and sleep apnea is crucial if you are dealing with either of these medical conditions.

The consequences of weight on sleep apnea

The partial or full collapse of the airway in obstructive sleep apnea lowers oxygen levels and interferes with sleep. It happens upon account of two conditions that impact the airway: poor muscle tone and not ample space for air to move.

Obese people may have one or both of these problems. Their upper respiratory tract might accumulate fatty deposits that limit the airway and make breathing more difficult. Muscle tone can also be impaired by insufficient muscle exercise.

Loss of weight to sleep apnea

Many studies have tied weight to sleep apnea, but scientists haven’t figured out why. A 2019 study looked into the specific method through which weight loss prevents sleep apnea.

It became apparent that losing weight resulted in less belly and tongue fat. likewise, it made the soft tissues in the upper airway smaller. However, the scientists found that the main factor in lessening symptoms of sleep apnea was decreased tongue fat.

It’s also critical that they recognize that the degree of weight reduction may correspond to the degree of change in their sleep apnea. Nevertheless, regardless of the severity of other therapies, research strongly suggests weight loss for everybody with sleep apnea.

To prevent using CPAP, how much weight must I lose?

A continuous positive airway pressure (CPAP) machine may be prescribed by your physician if you are experiencing sleep apnea. Intending to prevent recurrent breathing cessation while you sleep, CPAP uses stress to keep your airways open.

Losing weight could decrease or perhaps entirely eradicate the symptoms of sleep apnea if you happen to be overweight or obese. However, you can use CPAP therapy when combined with weight loss to control your sleep apnea until it goes away. Together, the two strategies are more effective than they are alone.

Why Sleep Apnea Could be Caused by Excess Weight

Sleep apnea has a greater likelihood of occurring in persons who are overweight or obese, while it can be caused by some medical issues. Pharyngeal waste is a type of fat deposit that originates in the neck of people who become overweight. Pharynx fat may block the upper airway, which is already relaxed throughout sleep.

In light of this, snoring is one of the most typical signs of sleep apnea; it sounds like air being forced through a narrowed airway. Additionally, a person’s chest wall may be compressed by an increase in the gut circumference caused by excess fat, which would reduce lung volume. Airflow is restricted by this decreasing lung capacity.

Anatomical factors such as a big neck or small throat, endocrine illnesses (such as diabetes and thyroid disorders), problems with acid reflux, lung illnesses, heart issues, and swollen tonsils that constrict the airway are less frequent causes of sleep apnea.

Does losing weight aid in the medical management of sleep apnea?

You may be able to reduce certain risk factors for sleep apnea, including your body weight, but not others, like heredity, sex, or postmenopause.

The largest risk factor involves being overweight. It may be sufficient to decrease 5–10% of the weight of your body if you are overweight or obese to cure or improve your disease.

How can people with sleep apnea lose weight?

You can lose weight with several programs. Success could come from certain program features, especially notable lifestyle adjustments.

The following are the techniques that tend to produce the best results:

  • behavioral treatment
  • increased physical activity or exercise in combination with a diet low in calories

Aim for a nutritious diet of around 1,200–1,500 carbohydrates per day for women and 1,500–1,800 calories per day for men if you modify your food intake.

Select a diet that you are likely to enjoy and continue. Minimizing your daily caloric intake is the key to weight loss, not the kinds of food you consume. For general well-being, it is advantageous to keep a balanced diet and nutritious. Make an effort to do a diet or lifestyle modification for no fewer than six months. Because you would have developed healthy habits, losing weight gradually enhances your chances of sustaining your weight loss.

Other recommendations consist of:

  • Select a healthy, long-term weight loss at the desired level, often 1-2 pounds each week.
  • Don’t miss meals and try consuming food three times a day.
  • Pay careful attention to how many calories you consume.
  • Limit or stay absent from highly processed foods and give priority to whole foods like fruits and vegetables. They could have a lot of ingredients and sugar.
  • Be sure to stay healthy.
  • Avoid high-calorie condiments and sauces.

A doctor may suggest weight reduction medication or surgery if you need to drop an excessive quantity of excess weight and your efforts to do so have succeeded.

You might decrease your weight by:

  • Avoid clear of crash and fad diets.
  • Don’t miss meals.
  • Make tiny modifications to your diet as time goes on.
  • Make daily weight loss of 1-2 pounds a long-term, healthy target.
  • Incorporate a diet rich in whole grains, fruits, vegetables, and protein.

What kind of weight-loss strategy is most appropriate for me?

  • There are several excellent commercial weight loss and behavioral therapy programs that can be discovered within healthcare facilities or clinics. A program for shedding weight provides you with monthly interactions.
  • The most beneficial outcomes are linked to long-term follow-up from a weight loss expert (such as a counselor). Select an education that best suits your interests and way of life to enhance your chances of success even further.
  • For instance, some people might favor an online program that includes the three previously mentioned characteristics or a “self-directed” weight loss program. Before commencing any weight loss program, see your healthcare physician. This is especially common if you’re managing it.
  • with an ongoing condition like diabetes, or heart disease, or might be thinking about undertaking a particularly drastic or aggressive losing weight regimen.

What type of loss of weight diet should I subscribe to?

You may minimize weight by ingesting fewer calories while still eating a healthy, balanced diet. In general,l one should consume little more than 1200–1500 kcal per day for 1500–1800 energy for men and women.

To safely diminish weight, you have to remain with it for at least six months. choose the kind of diet plan you believe you can commit to the most. Analysis indicates that weight loss happens as a consequence of the calorie restriction in place of the specific program or diet that is being given out.

You can learn how to track and count calories from your weight reduction professional. Further, there are other software for mobile devices and desktops that you can utilize. Following a meal record for two weeks may assist you in identifying any modifications you might need to make.

All of the meals, snacks, and drinks you take should be mentioned in your food journal. drink, in conjunction with the kind of food you ate, how many calories it included, when you ate it, and why.

Standard diet objectives: 

  • Establish a healthy weekly weight loss objective of 1-2 pounds.
  • Take in three or more meals per day. Consuming smaller meals on more occasions hasn’t been shown to result in quicker weight loss. Avoid missing any meals.

Typical nutritional errors consist of: 

  • missing meals
  • Underestimating the usual calorie count that you consume.
  • Eating a lot of processed, refined, and/or sugary meals; not getting enough fresh produce, protein, and/or fiber; not drinking enough water to be properly hydrated; and consuming sugary drinks, fruit juices, or alcohol.
  • integrating high-calorie sauces, dressings, and/or condiments into your dish.
  • Adding high-calorie sauces, dressings, and/or condiments to your cuisine.
  • snacking frequently in between meals.

Typical tactics for advocating a healthy diet include:

  • Portion control. To better your health, read food labels. Recognize nutrients and portion sizes. Additionally, some people find it useful for eating from smaller dishes or plates.
  • Establish a plan in advance. You can circumvent hidden calories and manage the quantity of ingredients when you cook homemade food. Make a snack plan ahead of time to avoid going hungry. without a wholesome choice.
  • Stay hydrated by ingesting water. Limit calorie-dense substances like alcohol, smoothies, sodas, and juices. Stay away from late hours dinners.
  • contribute to weight gain, maybe as a result of the body’s decreased metabolic rate at night. Move clear of distractions during meals, such as monitoring TV.

This may result in excessive consumption. Select meals that are low in sweeteners, high in carbohydrates that are complex, and high in fiber. Whole grains, sweet potatoes, quinoa, brown rice, and a breakfast of oatmeal are examples of more complex carbs. are better replacements for processed, straightforward carbohydrates like white rice, white bread, cereals, crackers, and white potatoes.

  • Commit to include protein, fat, and carbs in every meal and snack.
  • Limit foods that are heavy in fat. Select baked or grilled items over Fried things, clear broth-based soups compared to creamy, opaque soups, and “clear,” low-calorie vinaigrette (vinaigrette) over thick and creamy high-calorie dressings (ranch).

As part of your overall healthy eating plan, take care of any particular dietary needs brought on by diabetes, elevated blood pressure, food allergies, etc.

Following weight loss, you to join in an initiative to keep up your new, healthier lifestyle and have a follow-up sleep study to find out how much your OSA has gotten better.

Physical Activity and Exercise

Everyone might profit from increasing their daily amounts of exercise and physical activity. Aside from assisting you sustain a healthy weight, exercise has many additional beneficial effects on your health.

However, to lose weight, exercise and a nutritious diet need to be coupled. According to an investigation, exercise by themselves has little to no effect on weight or the severity of OSA in those with the condition.

You may enhance your daily exercise in the following ways:

  • To encourage more walking, park at the end of parking lots and use the stairs rather than the elevator.
  • Bring your shopping bags.
  • Get an exercise partner and take breaks from your desk to stand or walk throughout the day! You may appreciate one other’s presence and support one another.

Find out from your doctor what kinds of exercises are safe for you. For most people, bicycling is exercise. Walking five days a week for thirty minutes every single day can help hypertension, aid in stress reduction, and possibly improve the quality of sleep.

Other treatment options

A doctor may recommend one of the following addition to counseling individuals to maintain a healthy weight and make other lifestyle modifications, ranging like exercising and, if essential, giving up smoking:

CPAP, or continuous positive airway pressure

  • A very successful treatment for sleep apnea is CPAP. Consistent air pressure is offered by a CPAP machine to maintain an open airway. With regular nightly use, difficulties can almost go altogether.

Appliances for the mouth

  • To maintain an open upper airway while falling asleep, a person can wear these unique gadgets in their mouth. Either the jaw rotates or the tongue remains positioned forward.

Muscle treatments for the mouth and face

  • It could be useful to perform exercises to strengthen the muscles in the mouth and face. They increase the tongue’s alignment in addition to enhancing all the nearby muscles.

Techniques involving surgery

  • A doctor may suggest one of several surgical alternatives if other therapies are unsatisfactory. These include jaw surgery, adenoids or tonsils removal, and an implant.

Risks and considerations

Maintaining a moderate weight is advised by doctors for people with sleep apnea, but it must be achieved cautiously and correctly. Weight loss is a long-term process that calls for modest, lasting lifestyle adjustments, and it can be tricky.

Consult a dietitian.

Before beginning a new diet, a person talk with a doctor, especially since they already have diabetes as well as heart problems. Programs that include long-term follow-up visits and regular sessions with a weight-management specialist have been scientifically linked to improved weight outcomes. A person could discuss with a doctor about programs and support groups if they are thinking about keeping their weight in check.

Avoid an extremely strict diet.

Physicians do not advocate for skipping meals or fads or diets known as crashes that drastically cut calories. Instead, they suggest establishing a modest weekly reduction in weight goal of 1-2 pounds.

Select a healthy food selection.

Fast results without hunger are marketed by certain popular fad diets, such as the ketogenic diet. The effectiveness and long-term safety of this strategy, however, has not been demonstrated by scientists.

A healthy, well-balanced diet with lots of fruits, vegetables, whole grains, and protein would be appropriate to try. Experts typically advise making incremental, progressive modifications to a person’s diet because it is unrealistic to make significant changes all at once.

This could entail consuming an additional serving of veggies each day, replacing white carbohydrates with whole grains, and trying to get enough protein. These minor adjustments can have long-term effects.

Conclusion


When you have sleep apnea, losing weight can help reduce or even eliminate your symptoms. Although experts advise decreasing not less than 5% of your total body weight, it might be much more beneficial to lose 10%.

Losing weight may also help you get free of a CPAP machine. Nevertheless, unless a doctor operates additional sleep testing to demonstrate that weight loss is helping you treat your sleep airway obstruction, you should continue using your CPAP machine.

FAQs

What is the period of recovery from an episode of sleep apnea?

The duration of time it takes to recover or feel better following sleep disorder therapy is affected by the particular methods used. While others may require three to six months of regular nightly rehabilitation to experience all the advantages, some people will feel better within minutes.

What is the best position for sleep apnea?

In line with Salas, lying on your back or stomach will assist in keeping your airways open, which will decrease snoring and severe apnea.

What kind of sleep apnea treatment works most effectively?

Even though CPAP is the most popular and effective treatment for obstructive insomnia, some people find the mask to be obnoxious or uncomfortable. On the other hand, modern machines are quieter and smaller than their antecedents. Additionally, several mask styles are available for every person’s comfort.

Can losing weight induce sleep apnea to subside away?

Patients who are almost obese can have a fifty percent reduction in the severity of their OSA with only a 10-15% weight decline. Sadly, although losing weight can significantly improve OSA, it typically does not result in full recuperation, and several people with sleep apnea require additional treatments.

Can anyone with sleep apnea maintain a long life?

According to the American Academy of Sleep Medicine, untreated sleep apnea improvements your risk of dying by 17% due to the short-term and long-term medical issues linked to this disorder. Research has shown that untreated sleep apnea can reduce an individual’s projected lifespan by several years.

Is sleep apnea occurring in thin people?

A sizable small percentage of OSA sufferers are not fat. Due to their lower adherence and compliance with CPAP therapy, these people have become difficult to successfully treat with current methods.

Does abdomen overweight people result from sleep apnea?

More specifically, sleep apnea can raise the risk of obesity by perhaps predisposing individuals with greater body fat proportions through dysregulation of glucose levels and leptin-mediated perturbation of metabolism.

Reference

  • Pacheco, D., & Pacheco, D. (2024, April 30). How weight affects sleep apnea. Sleep Foundation.https://www.sleepfoundation.org/sleep-apnea/weight-loss-and-sleep-apnea
  • Edwards, J. M. (2024, March 19). How Much Does Weight Loss Help with Sleep Apnea? Healthline. https://www.healthline.com/health/sleep-apnea/sleep-apnea-weight-loss#weight-loss-tips
  • West, M. (2022, May 31). Can losing weight help people with sleep apnea?https://www.medicalnewstoday.com/articles/sleep-apnea-weight-loss
  • American Thoracic Society. (2020). Weight loss and sleep apnea. In American Thoracic Society PATIENT EDUCATION INFORMATION SERIES. https://www.thoracic.org/patients/patient-resources/resources/weight-loss-and-sleep-apnea.pdf

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