The Mediterranean Diet Proves Effective for OSA

By Admin

Do diets affect sleep disorders? The answer is yes, very much so, not just in terms of the disorder and its symptoms, but the overall health of an individual will benefit from proper nutrition. Of course, not all diets are going to have the same effect, and one should be careful to seek professional guidance when restricting or controlling food intake. But one particular diet, the Mediterranean diet, has shown great results in helping to control sleep apnea symptoms, particularly for OSA. Studies have found that Mediterranean cuisine, with its low sugar content and high percentage of unprocessed grains, fruits, vegetables, lean proteins, rice, beans, and healthy oils, can not only help with weight reduction, the primary contributing factor for sleep apnea syndromes, but can also reduce apnea-hypopnea index (AHI) scores and improve overall sleep health. In recent years, both the American Heart Association and American Diabetes Association have recommended the Mediterranean diet as a healthy nutritional regimen capable of reducing the risk of cardiovascular diseases and type 2 diabetes. While the idea of a health-focused Mediterranean diet was first publicized in 1975 by physiologist team Ancel and Margaret Keys, the many benefits of Mediterranean foods have been understood for centuries among the people of the region. With recommendations from major health groups around the world, it is clear that the food traditions of Greece and the Mediterranean are much more than a fad, and if adhered to strictly for extended periods, can potentially save lives.

Mediterranean 101

What is commonly known as “the Mediterranean diet” is inspired by the eating habits of Italy, Greece, and surrounding areas of the Mediterranean in the mid-20th century. These cultures of the Mediterranean Basin developed a cuisine that is light in starch and sugars, and nutritionally diverse. Some of the diet’s primary features include a high consumption of whole grains or unrefined cereals, plentiful fruits and vegetables, dairy products such as cheese and yogurt in moderation, regular servings of fish or other lean proteins, and extra-virgin olive oil used as a principal cooking fat and flavor enhancer. In addition, alcohol such as red wine is often included in moderation. Together, these diverse elements, along with restrained carbohydrate intake and healthy sweets such as mixed fruit for dessert options, contribute to a healthy dietary regimen that can lower excess body fat regardless of the amount of food eaten on a daily basis. And along with the health benefits, the Mediterranean flavor palate is stimulating, fresh, and varied. According to an assessment published in the journal Nutrition Today, Mediterranean foods can be specifically organized to help individuals meet USDA-DRI recommendations, including macronutrients such as healthy fats, fiber, and protein, and all essential minerals needed for sustained health and well-being. Named the best modern diet by CNN in 2019, the Mediterranean diet has proved not only to be popular, but to be an extremely healthy way of life.

Mediterranean Diet Pyramid via Wikimedia Commons

The Mediterranean Diet and General Health Benefits

Mediterranean foods have been associated with health benefits ranging from improved digestion and proper nutrients to longer lifespans and reductions in physical aging. But more specifically, long-term adherence to Mediterranean diet restrictions leads to clear and surprisingly rapid improvements in cardiovascular health. Studies comparing Mediterranean food to other common diets (such as paleo, South Beach, and low-carb) found that the Mediterranean and other similar diets heavy in fruit and vegetables had the most beneficial effects on overall health, and specifically on cardiovascular and metabolic health. Even more promising, researchers have found sharp reductions in all-cause mortality among those who follow Mediterranean dietary guidelines. But to make these claims, those testing the diet had to ensure that results were verifiable. In order to reduce the chance for biased research, studies were duplicated for full measure and validity. And for those studies that focused on the symptoms of OSA, careful attention was given to ensure that all participants had equivalent PAP therapy adherence rates.

The Mediterranean Diet and Sleep Apnea

The Mediterranean diet not only helps with weight loss and heart health, both of which have a direct effect on obstructive sleep apnea, but can potentially reduce apnea events irrespective of weight changes. A study using older participants (aged 65 to 80) observed improvements in AHI in the short term, regardless of weight change. While sleep improvements can develop indirectly from the diet’s effects on overall health or through improvement of weight status, reductions in apnea-hypopnea index (AHI) scores can occur even before these changes take place. This suggests that the Mediterranean diet has specific benefits for individuals with sleep apnea syndromes. The diet’s effects on digestion, body fat content, and water retention relate directly to apnea symptoms and sleep health in general, even contributing to reductions in tongue and upper airway fat, which exacerbates blockage and causes apnea events. And for those with severe conditions or related comorbidities, regular intake of healthy oils, fruits, and other antioxidants also helps to regulate the inflammatory effects of disease, which is a major factor in sleep apnea syndromes.

How to Start Eating Mediterranean

Surprisingly, the Mediterranean diet is actually a lot easier to follow than many of the other popular diets. If you like hummus and pita bread, perhaps with a side of snack olives and cucumbers, you’ve made it through a Mediterranean meal. Remember to replace any sugar cravings with fruit options, and keep your carbs low. The rest is all in the ingredients. Mediterranean meals are often easy to cook, provided you have the essential ingredients, such as fish, garlic, whole grain bread and pasta, legumes like garbanzo beans, fava beans, lentils, or nuts, and plenty of fruits and vegetables for optimal nutritional value and color. A good place to start is an online meal planner that can not only help with recipes, but keep your meals planned for the days ahead. This will also help you avoid pre-packaged foods with possible preservatives or other unhealthy additives. But remember, a healthy diet on its own may provide some benefits, but a more complete strategy involving regular physical activity, long-term CPAP adherence, and a positive attitude will provide the ideal lifestyle for improving health and treating the condition of sleep apnea. If you are considering a dietary change and find many of the current diets and food fads perplexing, ask a doctor or nutritionist about the health benefits of choosing Mediterranean. You can always make changes later if you find strict adherence difficult, but if you are already treating sleep apnea with CPAP, a diet low in fat and high in flavor may be just what you need to compliment your therapy and achieve a healthier lifestyle.