Snoring is the vibration of the uvula and soft palate while sleeping. The vibration is
caused by the blockage of the airways followed by obstructed air movements. Majority of people who snore are overweight.
Potential risk factors:
- Obesity.
- Sleep apnea syndrome.
- Anatomically short neck and narrow throat.
- Aging.
- Nasal and sinus problems.
- Medications that relax muscles of the throat.
- Bad sleeping posture.
- Gender: men more than women.
- Enlarged tonsils (in children).
Nutritional Supports:
Restricted Foods:
- Processed foods.
- Fried foods.
- Greasy foods.
- Sweets and sugars.
- Alcohol.
- Too much salt.
- Dairy products and soy milk. They increase production of mucus in the airways which might worsen snoring.
- Foods high in magnesium: pumpkin seeds, sesame seeds, sunflower seeds, spinach, Swiss chard, black beans, soybeans, halibut, cashews and almonds.
Recommended Foods:
- Whole grains.
- Legumes.
- Fresh fruits and vegetables.
- Low carbohydrates diet to support weight loss.
- Lime, lemon and vinegar: they make the body alkaline and the weight loss easier.
Recommended Supplements:
- Multivitamins – Multiminerals: A high potency product.
- Chromium Picolinate: 1000 mcg a day. It enhances the metabolism of carbohydrates and supports weight loss.
- Conjugated Linoleic Acid (CLA): 3 – 4 grams. It helps with belly fat and body composition especially if combined with exercise.
- L- Carnitine: 2 – 3 grams a day. It accelerates the metabolism of fat and supports weight management.
- Alpha – Lipoic Acid (ALA): 200 mg a day. It is a powerful antioxidant and fights insulin resistance.
Restricted Supplements:
The following supplements may aggravate snoring by causing muscular relaxation:
- Magnesium.
- 5-HTP.
- St. Jones Wort.
- L – Tryptophan.
- Passion flower.
- Kava products.
Miscellaneous Suggestions:
- Liver and colon cleansing.
- Regular exercise to lose weight.
- Cessation of smoking.
- Elevating the head of bed.
- Sleeping on side.
