Obstructive sleep apnea syndrome is a very common disease and its prevalence in society is as high as important chronic diseases such as asthma, COPD, Type 2 diabetes and coronary artery disease. Obstructive sleep apnea syndrome is a disease with a high incidence, seen in 4% of adult men and 2% of adult women.
It is a disease characterized by airflow limitation or short-term cessation, and occasional breathing obstructions during sleep are quite common in healthy adults. Frequency of respiratory pauses occurring more than 7-10 times per hour or more than 30 times during the night indicates that the disease is serious. If you have complaints such as falling asleep when you should be awake, unrefreshing sleep, insomnia or extreme fatigue, holding your breath, noisy breathing or waking up with a feeling of suffocation, or if your partner has feedback such as loud snoring or pauses in breathing, you should consider having a detailed examination for this disease.
RELATIONSHIP BETWEEN SLEEP APNEA AND WEIGHT
Fat tissue around the neck increases with obesity. This condition causes narrowing in the upper respiratory tract. Measuring the neck circumference with a tape measure is an indicator in determining the risk. People with a neck circumference over 43 cm in men and over 38 cm in women have a high risk of obstructive sleep apnea syndrome.
At least 70-80% of individuals diagnosed with obstructive sleep apnea syndrome are obese. However, research shows that the risk of obstructive sleep apnea syndrome in individuals with a body mass index above 29 kg/m2 may increase 8-12 times compared to individuals of normal weight. There is a relationship between obesity and obstructive sleep apnea syndrome, like the chicken and the egg. In other words, obstructive sleep apnea syndrome can cause individuals to become obese. Lack of sleep caused by obstructive sleep apnea syndrome also causes people to become fat and increase their desire to consume carbohydrates. In addition, there is a decrease in the level of leptin, the satiety hormone, and an increase in the level of ghrelin, the hunger hormone.
Sufficient water needs of the body Failure to meet the required requirements is one of the causes of snoring. Therefore, attention should be paid to 2.5 liters of water consumption per day.
EXCESS WEIGHT INCREASES THE RISK OF SLEEP APNEA
In obese individuals diagnosed with obstructive sleep apnea syndrome, obstructive sleep apnea can occur due to a decrease in body weight with a healthy diet and physical activity. There is also a decrease in the syndrome. Even losing just 5 percent of your current weight can help significantly reduce snoring. It is best to reach your ideal weight with nutrition lists prepared in accordance with your lifestyle, disease status and body fat-muscle ratio. We share with you the most basic steps to start eating healthy.
One of the indispensable parts of a healthy diet is breakfast. In order to prevent sudden hunger during the day, it is important not to skip meals and start the day with breakfast. Drinks containing simple sugar, which are increasingly consumed today, both increase calorie intake and reduce the amount of daily water consumption. One glass of acidic drink we drink instead of water gives us an extra 90 calories. Therefore, do not satisfy your water needs with acidic drinks or fruit juices, drink water.
Do not skip meals. Staying hungry throughout the day or eating at long intervals may increase the energy you get at one meal. Try not to sit at the table with your eyes turned hungry, and do not leave yourself too hungry. Eliminate simple sugar from your life. Tea sugar, which we add to many foods, significantly increases daily calorie intake. 2 cubes of tea sugar are 20 calories. If you drink 5 cups of tea and 1 coffee with 2 sugar cubes on average per day, you will be consuming an extra 120 calories per day. That's 840 calories per week, 3360 calories per month, and 40,320 calories per year. In other words, the extra 120 calories you consume per day may give you an average of 6 kilos at the end of the first year.
Instead of white bread, choose breads containing whole wheat, rye, bran or multi-grain, which will keep you fuller. According to the recommendations of the World Health Organization, 5 portions of vegetables and fruits should be consumed a day. Balance daily meat and vegetable consumption in your diet. If you eat meat, fish or chicken for one meal, try to put a vegetable dish with olive oil in front of it. ray. Remember that even small changes in your diet are important steps in losing weight.
ALCOHOL AND CIGARETTES
The relationship between smoking and sleep apnea is not clearly known. However, it is thought that breathing problems caused by smoking may increase obstructive sleep apnea syndrome. Studies on alcohol have found that even a glass of wine before bedtime worsens snoring and apnea syndrome. Alcohol can cause short-term cessation of breathing during sleep due to its respiratory depressant effect. Alcohol consumption should be stopped at least four hours before bedtime. In the study conducted by Bloom et al. in Tucson, Arizona, with 2187 people participating, it was found that snoring is common in men, especially in men between the ages of 40-64. It has also been shown that obesity, smoking, regular use of alcohol in the evening and using sleeping pills or sedatives are risks for obstructive sleep apnea. In the same study, it was stated that quitting smoking significantly reduces the risk of snoring.
Many diseases may develop due to non-treatment or interruption of Obstructive Sleep Apnea Syndrome (OSAS). It can cause many different system diseases, from cardiovascular disease to lung diseases, neurological diseases or endocrine diseases.
Treatment is very important for sleep apnea patients. Daytime sleepiness, which is common in people with sleep apnea, increases the risk of having an accident by 7 times. These people should be more careful about traffic, work and home accidents. Especially patients who drive or are drivers by profession should not delay their treatment and put their own lives and the lives of the society at risk.
REDUCE SNORING WITH LAVENDER!
Sharing the same bed with someone who snores may affect your sleep quality. In such a case, you can try spraying lavender spray on the snoring person's pillow. Studies show that lavender can help you sleep better with its relaxing effect. It is also stated that people who sleep with the scent of lavender wake up with higher energy in the morning. You can try the steam of lavender thrown into boiling water, a natural candle or lavender oil.
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