Healthy habits during the day can lead to remarkable improvements in the quality of your nightly sleep.
published in JAMA Network Open, researchers in Spain recruited 89 overweight and obese men who had moderate to severe sleep apnea and split them into two groups. One underwent a simple diet, exercise and lifestyle intervention. The participants were counseled to eat more healthy whole foods such as fruits, vegetables, beans, olive oil, seafood, poultry, eggs and herbs. They were also encouraged to avoid ultra-processed foods, processed meats, salty snacks and sugar-sweetened beverages.
The second group of participants, meanwhile, served as controls: They did not receive the lifestyle intervention. On average, the healthy habits group lost about 16 pounds — roughly 7 percent of their body weight. By six months, they had sustained their weight loss, and the number of participants whose sleep apnea went into remission doubled. Roughly 62 percent of them no longer needed their CPAP machines.
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