It’s a question I see often. Will losing weight cure my sleep apnea? I completely understand the nature of the question. Those with sleep apnea are facing either surgery or a future of sleeping with a CPAP mask in order to control the apnea. Who wouldn’t want some other, more natural solution? Surgery presents its own risks (and may not work for you) and sleeping with a mask isn’t ideal when it comes to getting a comfortable night’s sleep.
Right off the bat, I’ll give you an admittedly cloudy answer (but stick with me, I’ll give more specifics in a minute):
It is not a given that losing weight will make sleep apnea go away.
I know – that might not be what you wanted to hear, but there’s I reason I phrased it this way. Losing weight will only have a significant impact on the existence of obstructive sleep apnea IF the apnea is significantly caused by being overweight.
Just as there are lots of reasons that people snore (sleep apnea being one of them) there are also different causes for sleep apnea and weight is just one cause. If the cause of your apnea has to do with some physical condition in your throat unrelated to weight, losing weight may make no difference at all.
That’s not to say that losing weight wouldn’t be a great health move with other side benefits so it shouldn’t be crossed off your list of things to do.
How do you know if losing weight would make a difference for you?
Your doctor should be able to tell you. Most obstructions are visible and the underlying cause of those obstructions should have been discovered by your doctor.
If weight is a contributing factor, the reason is usually because excess weight around your neck and throat are narrowing your airway when you lay down. Most people don’t sleep with their head tilted completely back. The head is usually tucked, even a little, towards the chest. That position compresses the skin around your neck and presses down on your throat making it more difficult for air to pass through. Remove some of that weight through weight loss and there’s less pressure on your throat.
Are you one of the people who could cure their sleep apnea through weight loss? Great! Right?
Yes, if only you could lose weight. That’s the kicker. If losing weight were that easy, half the snoring population would be able to stop snoring tomorrow.
Here are my top 10 tips for losing weight to cure sleep apnea:
- Drink your water. Water is an aid in digestion and weight loss. Get a great looking water bottle – something cool and unique that fits in your car’s cup holder. Fill it every morning and add ice to keep it cold (warm water – yuck). Sip from that water bottle throughout the day. Get used to always having it with you.
- Start walking. You’ve heard it – now do it – 10,000 steps a day. Use a pedometer and track your steps.
- Stick to a nighttime sleep ritual. Same bed time every night, sufficient time to get the sleep your body requires and a consistent wake time. Make sure your bedroom is dark, quiet, and comfortable.
- Six small meals a day – one each around breakfast, lunch, and dinner and 3 small, healthy snacks. Fill your stomach with smaller meals to provide energy without overstuffing yourself.
- Muscle burns calories faster than fat. Build some muscle!
- Take your vitamins to boost your immune system and keep you healthy.
- Remember how great fruit and veggies taste raw? Keep some handy at all times.
- Satisfy your sweet tooth with low-fat yogurt, jello, or cups of low-fat pudding.
- Try stop snoring exercises to focus on losing weight around your neck and throat. (See my post on the clinical results of a trial related to snoring exercises for those with obstructive sleep apnea.)
- My favorite guide to losing weight? Body for Life. It ALWAYS works for me if I follow the plan (and it allows for cheat days!).
Body for Life
Losing weight may cure your sleep apnea if it’s the driving factor for your condition. It’s not easy but so darn good for you. Take one step towards making a difference now. Print this list out or bookmark it for future reference, go get a cup of water and figure out how you can incorporate these suggestions in your life.
Photo credit: © Melinda Nagy | Dreamstime.com
