Sleep apnea affects more than 29 million Americans, obstructive sleep apnea (characterized by breaks in breathing during sleep) being the most common form. A recent study suggests that making a daily walk can reduce your risk of sleep apnea – and reduce the severity of your OSA overall if you have already been diagnosed.
Research, published in the Journal of Clinical Sleep Medicine, used Ontario Health Study data to determine how physical activity could be used to manage symptoms of obstructive sleep apnea.
The study involved a cohort of 155,448 adults aged 18 to 79, researchers examining the lifestyle, the lifestyle, the socio -demographic and the sleep of each participant.
The main dishes to remember from the study
- Physical activity is a preventive measure for sleep apnea
- 20 minutes of walking per day can reduce symptoms
- 31% of participants with sleep apnea reported a difficulty in sleeping
Almost 7% of participants had already received a diagnosis of sleep apnea. Those who were diagnosed were also more likely to lead a sedentary life compared to the participants without OSA.
By comparing the activity levels between the two groups, the researchers determined that even a daily promenade of 20 minutes or a burst of eight minutes of intense exercise lowered your risk of development of sleep apnea by 10%.
However, researchers have also said that other specific tests are necessary to study exactly the quantity of exercise and what types are the most effective when reducing the risk of AOS and the severity of symptoms.
How does the exercise reduces the risk of sleep apnea?
Sleep apnea can affect anyone. However, some lifestyle factors raise your risk of developing it. These include obesity, smoking and alcohol consumption. Making regular exercise and eating healthy is essential to reduce your chances of developing sleep apnea. Daily exercise can also help you manage your symptoms if you have already been diagnosed.
All physical activity helps strengthen the muscles of your upper respiratory tract and improve your cardiovascular health, which help reduce the risk of sleep apnea. In addition, the exercise reduces excess fat around the throat and potentially decreases the accumulation of liquid in the neck.
Together, they contribute to better stability of the respiratory tract during sleep, thus reducing the frequency and gravity of sleep apnea episodes
3 ways to manage sleep apnea
Although you cannot cure sleep apnea, doctors recommend several ways to manage symptoms to improve the quality of your sleep. These are the three most common ways:
1. Use a sleep apnea mask
A sleep apnea mask is a device that adapts to your nose and your mouth and is attached via a pipe to a continuous positive respiratory pressure machine (CPAP). Both work together to deliver a constant and constant pressure air to keep your respiratory tract open and without obstruction, to help you breathe while you sleep.
Other products recommended by experts who reduce sleep apnea include nasal bands or bottle protectors.
2. Avoid alcohol
Alcohol can slow breathing and relax the muscles in the airways, increasing the risk of blockages and sleep apnea spans. Studies have repeatedly shown a correlation between sleep apnea and alcohol consumption.
Some people who are not necessarily diagnosed with the disease may even experience sleep apnea episodes after a night of excessive alcohol consumption. You should consider limiting your alcohol consumption if sleep apnea seriously disrupts your sleep quality.
3. Practice good sleep hygiene
Good sleep hygiene is to establish a coherent routine where you fall asleep and wake up at the same time every day, avoid screen time before bed and practice a soothing night routine. All these elements help regulate your circadian rhythm, promoting a more in -depth sleep. This can allow better management of respiratory tract during sleep, reducing the frequency of sleep apnea episodes.
In the sense of more literal hygiene, maintaining a clean sleep environment and ensuring that your room is free from mites and other allergens, will also promote healthy breathing all night.
