Securing seven hours of sleep every night may be a luxury for some people. Are you continuously disturbed by your partner’s snoring? One diet could fix that.
Snoring can generate up to 90 decibels of noise – that’s equivalent to the volume of a vacuum cleaner. No wonder why it’s hard to drift off.
With one in four people prone to snoring, how can one special diet help the nation go to sleep?
Dr Michael Mosley explained: “It might sound harsh, but the main reason most people snore is that they are overweight.”
He continued: “The uncomfortable truth is, as we get older and fatter, we snore more.
“That’s because our throat gets narrower, our throat muscles get weaker and our uvula, which is that finger-like bit of tissue that hangs down at the back of our throat, gets floppier.
“All these changes mean that when we breathe in, the air can’t move freely through our nose and throat and into our lungs.”
Snoring can even disrupt the snorer’s sleep – as well as the partners – resulting in disrupted hormones and blood sugar levels.
Sleep deprivation alters the appetite hormones, making people feel more hungry throughout the day and increases cravings for sweet foods.
A study by King’s College London found that sleep deprived individuals, on average, consume an extra 385 calories per day.
Dr Mosely suggests breaking out of this catch-22 situation by following a special diet.
He recommends The Fast 800 plan, which combines intermittent fasting, the 5:2 diet and eating Mediterranean food.
He adds: “The best solution is often to lose weight. When I put myself on the 5:2 diet, back in 2012, and lost 20lb (9kg), I also lost an inch of fat around my neck, and the snoring stopped completely.”
For those who need to lose a lot of weight rapidly, the special diet is based on consuming 800 calories per day for 12 weeks.
The NHS classifies people with BMIs (body mass index) over 40 as “severly obese”, and they may benefit the most from restricted calorie intake.
Alternatively, for those who have less weight to shift, the 5:2 plan focuses on healthy eating for five days and two days of fasting (not eating).
The BMI of an “obese” person reads as 30 to 39.9, and “overweight” people have a BMI reading between 25 to 29.9.
People who are at a healthy weight (BMI between 18.5 and 24.9) may benefit the most from eating Mediterranean foods.
Mediterranean foods (to be eaten by all those who follow The Fast 800 plan) include lots of vegetables, fruits, nuts, seeds and legumes.
Additionally, whole grains, breads, herbs, spices, seafood and extra virgin olive oil can be enjoyed.
One fan of The Fast 800 plan, Andy, spoke of his experience: “I’ve never followed a diet before, and the only reason I did this was [because] it promised significant results in only three weeks.
The 56-year-old continued: “It was worth a shot. I lost a stone in four weeks and now have quality sleep, having had borderline sleep apnoea for many years.”
Sleep apnoea is when the walls of the throat relax and narrow during sleep, interrupting normal breathing.
Before starting any diet, it’s recommended to discuss it with your healthcare professional first.
Source: | Daily Express