These unprecedented times have led to a complete disruption in our routines. While we understand that you may not be able to do a lot of what you used to do, it is important to know that there are alternatives.
Because obesity is the leading cause of sleep apnea, it is vital that you improve your overall health and work toward losing weight. Maintaining a healthy weight can help you prevent countless medical conditions and improve your sleep. Here are some tips to help you maintain optimal overall health and well-being while losing weight and improving or eliminating your sleep apnea symptoms.
Try to aim for exercising or participating in some form of physical activity at least three times a week. This will help keep you healthy and allow you to lose weight. While you shouldn’t go to the gym right now, you can still find activities around your house or neighborhood that are safe to complete.
Try going for a walk around the block and increase the distance each time. But don’t forget your mask just in case you encounter a larger crowd of people, such as in a big city. If you are in a quiet neighborhood, then that might not be an issue. There are also online videos you can use to workout at home too. Remember, every little bit counts. Start small and move your way up.
Eat a healthy diet
It has been shown that 90% of weight loss has to do with your nutrition. While you could be exercising every day, you might not notice a difference in your appearance if you haven’t changed your eating habits. Pay attention to protein and eliminate sugars.
An important thing to remember when choosing your meals, look at the rainbow. Adding an array of colors to your plate can make a difference. Try to incorporate dark, leafy greens, oranges, tomatoes and fresh herbs because they are loaded with vitamins, fiber and minerals. You can also add frozen peppers, broccoli or onions to stews and omelets for a quick and convenient boost of color and nutrients.
A healthy eating plan should emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. It should also include lean meats, poultry, fish, beans, eggs and nuts. Keep your diet low in saturated fats, trans fats, cholesterol, salt and added sugars.
Limit or eliminate alcohol consumption
Many of us love a nice glass of wine or beer to end our stressful day. However, you might want to think about phasing this out of your nightly routine. We’re not saying you can never drink. Instead, it is important to understand that the more often you drink, the increased chance you have of gaining weight. Take a break from drinking and you will be sure to see a significant difference in your health and weight.
Get a good night’s sleep
Sometimes it might seem like getting a good night’s sleep is close to impossible, but it is important to try your best to get the best sleep you can. With a good night’s sleep you are less prone to binge eating and laying around all day. A good night’s rest can also help you burn more calories. Not only do you have more energy to take on your daily tasks after a good night’s sleep, but your body also burns calories, even when you’re not working out!
Drink plenty of water
This is especially true before meals. Water is a natural appetite suppressant, which means drinking it before meals can make you feel fuller. Because of this, you are reducing the amount of food you eat. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year.
Contact our office to learn more about how you can take better care of your health and well-being during the COVID-19 pandemic and beyond. It is key to your health and for reducing sleep apnea symptoms.