The short answer is yes!
Let's elaborate:
Snoring and the consequences of sleep apnea cause us many problems, and we can attack these problems in two ways:
1) Eliminate the causes, and
2). Eliminate the symptoms.
1) Eliminating the causes
The cause of the problems with snoring and sleep apnea (of the obstructive type) is a narrowing of the airways somewhere, so that we make snoring sounds, or breathe in too little oxygen for the body to function properly. In fact, your own efforts can save you from many prescriptions while helping you maintain a more youthful appearance for longer. I would advise against going against your doctor's advice, but you can avoid a lot of medication if you exercise regularly and eat a healthy diet. Sweets are often ten times as expensive as fruits and vegetables, and do not contain important nutrients, but mostly empty calories (NB! Sugar-free soda can also contain calories). Tobacco, alcohol and sedative medications are also unfavorable.
Our bodies change as we age, and this is reflected in the fact that muscles weaken, blood vessels fill with waste products, the skin gets wrinkles, we get a double chin, hair falls out and so on.
To keep these changes in check, we must take measures ourselves such as:
1. Training the muscles and tissues around the throat in addition to training the rest of the body.
2. Ensuring a diet where we reduce calorie intake
3. Creating ideal conditions for sleeping in.
1. Training the muscles and tissues around the throat:
Most of the muscles in question are quite inaccessible to common training methods, while the platysma major muscle, which is a thin, plate-shaped muscle that lies symmetrically on the front of the neck just under the skin. The muscle helps to open the mouth and pull the corners of the mouth and lower lip downwards and outwards.
To help you with this, I recommend some exercises that will help you, which you will find by clicking here.
2. Ensure a diet where we reduce calorie intake
For the training to be effective, it is important to simultaneously reduce the intake of calories in food. Calories provide the body with energy, but the energy we do not use is stored in the body as fat tissue, so that the body can use this store when we reduce calorie intake. You can see the difference in how much space fat tissue takes up compared to muscle tissue in the figure here.
BMI (Body Mass Index) is used to explain obesity because it provides a simple way to assess the relationship between weight and height, which can indicate whether a person has too much body fat. Although BMI does not distinguish between fat and muscle mass, it is still a useful tool for identifying risks for health problems related to obesity, such as diabetes and cardiovascular disease.Fat tissue that we don’t need, especially visceral fat (fat around the internal organs), can crowd out and affect important functions in the body. This can lead to inflammation, insulin resistance and an increased risk of cardiovascular disease. In addition, excess fat tissue can put pressure on organs and muscles, reducing the body’s ability to function optimally. The skin helps hold us together, so the fat tissue simply has to fight for space inside the body as we add (excess) calories/energy. Fat burning occurs all over the body, but genetic and hormonal factors determine where you lose fat first. Typically, fat disappears faster from places with smaller fat reserves, such as the face and upper body.
Daily calorie needs vary based on age, gender, weight, height and activity level. Here is a general overview:
Daily Calorie Needs (Average)
Group Sedentary Moderately Active Very Active
Women (19–30 years) 1800-2000 kcal 2000-2200 kcal 2400 kcal
Men (19–30 years) 2400 kcal 2600-2800 kcal 3000 kcal
Women (31–50 years) 1800 kcal 2000 kcal 2200 kcal
Men (31–50 years) 2200-2400 kcal 2600 kcal 2800-3000 kcal
Women (51+ years) 1600 kcal 1800 kcal 2000 kcal
Men (51+ years) 2000 kcal 2200-2400 kcal 2600 kcal
Definition of Activity Levels
- Sedentary: Little or no physical activity beyond daily activities.
- Moderately active: 30–60 minutes of moderate physical activity daily (e.g. brisk walking).
- Very active: More than 60 minutes of moderate to high-intensity physical activity daily.
(These numbers are indicative and may vary based on individual metabolism and body composition).
Why snacking can be harmful
Snacking, or snacking between main meals, can disrupt the body's natural eating habits and have several adverse consequences:
1. Disrupted hunger and satiety signals
The body regulates appetite through hormones such as ghrelin (hunger hormone) and leptin (satiety hormone). By eating frequently, without regular meals, these signals can be disrupted, making it harder to know when you are actually hungry or full.
2. Strain on digestion
The digestive system functions optimally when it gets breaks between meals. Constant snacking doesn't give your stomach and intestines time to rest, which can lead to digestive problems like bloating, acid reflux, or sluggish stomach.
3. Uncontrolled calorie intake
When we snack, we easily lose track of how many calories we are consuming during the day. This can lead to a calorie surplus, which in turn can contribute to weight gain.
Calorie content in cola drinks and energy drinks
Sugar-sweetened drinks often contain large amounts of calories and provide little nutrition:
- Coca-Cola (0.5 liters): approx. 210 kcal
- Pepsi (0.5 liters): approx. 215 kcal
- Red Bull (0.25 liters): approx. 110 kcal
- Monster Energy (0.5 liters): approx. 230 kcal
Sugar-free varieties have fewer calories, but contain artificial sweeteners, which can still affect appetite and hunger.
Diet soda itself does not directly lead to weight gain, neither in older nor younger people. It contains few or no calories because the sugar has been replaced with artificial sweeteners such as aspartame, sucralose or stevia.
But why do some people think that diet soda can cause weight gain?
1. Increased appetite and food cravings
Some studies suggest that artificial sweeteners can affect the brain so that it expects calories but does not get them, which can increase hunger and lead to eating more.
2. Changes in gut flora
There is research that suggests that sweeteners can affect the bacteria in your gut, which in turn can affect metabolism and how the body stores fat.
3. Psychological effect ("I've saved calories, so I can eat more")
Some people unconsciously compensate for the calories they "save" by drinking diet soda by eating more of other things.
4. Age and metabolism
Older people often have a slower metabolism, which means that the body uses fewer calories. If they eat more as a result of increased appetite from diet soda, it can easily lead to weight gain.
So the conclusion is that diet soda itself does not contain calories and therefore does not directly lead to weight gain. However, if it indirectly affects eating habits or metabolism, it can contribute to weight gain in some people, especially if they have a lower metabolism.
If weight is a concern, it is best to look at the overall diet and activity level, rather than focusing only on diet soda.
Do we need protein bars, or are there better alternatives?
Protein bars are often marketed as healthy and necessary, but they are not always the best choice:
1. Protein needs can be met through regular food
Most people get enough protein through a balanced diet. Natural sources such as eggs, lean meat, fish, dairy products, nuts and legumes often provide better nutrition than a processed protein bar.
2. Many protein bars contain a lot of sugar and additives
Some protein bars contain as much sugar as chocolate, in addition to artificial sweeteners and preservatives.
3. Better snack options
- Fruit (banana, apple, berries) provides natural energy and fiber.
- Vegetables (carrots, peppers, cucumber) with hummus or dip can be a healthy alternative.
- Nuts and seeds provide protein and healthy fats.
- Natural yogurt with berries is a protein-rich and nutritious choice.
Conclusion: Protein bars are not necessary for most people, and you can easily get enough nutrition through natural foods.
Create ideal sleeping conditions.
To reduce snoring and obstructive sleep apnea (OSA), it is important to optimize your sleeping conditions. Here are some ideal factors:
1. Sleeping position:
- Avoid sleeping on your back – This can cause your tongue and soft tissue to fall backwards and block your airway. Sleeping on your side is often better.
- Use a body support or an anti-snoring pillow to keep you on your side. A body support pillow can be placed under your chin, so that you are not able to yawn so loudly in your sleep that you start snoring or obstruct the airflow in your throat.
2. Head position:
- Raise your head slightly (about 10-15 cm) with an adjustable bed or extra pillow to reduce airway blockage.
3. Air quality and room temperature:
- Temperature: Ideally between 16-19°C, as rooms that are too warm can lead to nasal congestion.
- Humidity: Dry air can irritate the airways, so a humidifier can be helpful.
- Avoid allergens: Dust, mites, and pet dander can worsen snoring—wash your bedding frequently and use hypoallergenic pillows and mattresses.
4. Avoid alcohol and sedatives:
- Alcohol and sleeping pills relax the muscles in your throat, which increases your risk of snoring and OSAS.
5. Weight control:
- Excess weight, especially around your neck, can increase pressure on your airways. Weight loss can often improve your sleep quality.
6. Treat nasal congestion:
- If you have a stuffy nose, use saline sprays, nasal strips, or a humidifier. Remember that some nasal sprays are addictive, so avoid these if possible.
7. Establish a consistent sleep routine:
Regular bedtimes and adequate sleep (7–9 hours per night) help your body regulate breathing patterns.
Relieve your symptoms
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