Some of us are mindful of our weight especially when it comes to belly fat. There are medical reasons why we can gain fat uncontrollably and it’s a question if sleep apnea contributes to that so I’m here to answer that.
Does sleep apnea cause belly fat? Yes, sleep apnea can potentially cause belly fat or, according to observations, it could be the other way around. Belly fat can possibly cause sleep apnea as well.
Belly fat can make breathing difficult since it interferes with the lung’s functionality. The fat will get in the way of the lungs, making it unable to expand at full capacity.
Difficulty in breathing can lead to sleep apnea. Apparently, about 50% of sleep apnea patients are overweight or have weight problems and sleep apnea can make patients gain more weight.
The lack of sleep causes our body to need more energy which we can get from food so we may gain weight uncontrollably due to sleep apnea. So, in a sense, both can be the cause of the condition.
Sleep deprivation can slow down the body’s metabolism which can also make it harder for your body to burn fat.
The reason why sleep apnea slows down metabolism is that it causes difficulty in breathing and even stops heartbeats for brief seconds while asleep.
When the body experiences “abnormalities” from a sleep apnea attack, the muscles will not be able to relax and use energy to keep us breathing,
Since the body cannot rest well, it most likely won’t have energy spared for losing weight. The lack of energy will also cause you to unconsciously eat more.
When we don’t sleep enough, our body produces more hormones called “Ghrelin” and it makes us want to eat more than the usual diet we follow.
Another hormone is the “Leptin” that makes us stop eating and we don’t get enough leptin hormones when we are sleep deprived.
The last hormone that contributes to weight gain when we have sleep apnea is insulin. Somehow, the lack of sleep is giving similar conditions to becoming diabetic.
Insulin’s job is to make glucose enter our cells and when we are sleep deprived, the body stops the insulin’s activities and on top of it, insulin increases leptin which means the body will want to eat more.
This results in an increased fat gain which leads to more belly fat.
How to avoid belly fat and sleep apnea
There are a few tips for people who want to avoid uncontrollable weight gain or having belly fat because of sleep apnea. Check this list that can help you out.
- Lose weight.
- Clearly, the main problem here is the weight. Get plenty of exercises and maintain a healthy balanced diet to potentially get rid of sleep apnea or lessen it to avoid gaining belly fat.
- Follow proper sleeping position
- Make sure to elevate your head properly on the pillow to keep your neck relaxed and try sleeping on your side so the tongue does not mildly block the airway in the throat.
- Falling asleep with a wrong position may cause sleep apnea since the muscles won’t be able to relax properly.
- Stop or avoid smoking too much.
- Excessive smoking can cause or worsen sleep apnea. Reducing your smoke intake per day will also reduce the risk of gaining fat. If possible, quit smoking to potentially get rid of sleep apnea.
- Avoid excessive alcohol consumption
- Drinking too much alcohol before sleeping can cause and worsen sleep apnea just like smoking.
- Avoid sedatives before going to sleep
- Certain sedatives can cause sleep apnea. Consult a medical expert to determine what type of sedative may be the cause.
- Maintain a proper sleep routine.
- Sometimes, we end up getting exposed to sleep apnea since we simply don’t sleep at the right time. Try to avoid staying up late and sleep early.
- Don’t overwork yourself all the time.
- Going to sleep exhausted can make us a lot more prone to sleep apnea. It’s important to relax a little bit at first before going to bed to lessen the risk of sleep apnea.
- Treat chronic allergies
- Some allergies can trigger obstruction in your body’s airways and may cause you to have sleep apnea. Treat or avoid triggering your allergies to avoid sleep apnea.
- Try to use CPAP treatment
- The CPAP therapy is a commonly used method for treating sleep apnea and moderately control its symptoms such as uncontrolled weight gain.
- Try an oral appliance
- An oral appliance is a dental mouthpiece that can help keep airways open just like snoring strips. Consult your dentist if you’re looking for an oral appliance. It can control sleep apnea.
Other treatments or surgeries can permanently get rid of sleep apnea for you are listed below as well.
How to treat sleep apnea and lose the belly fat
The following is a list of known treatments used to treat sleep apnea and most of them can permanently cure the condition which will help you avoid gaining belly fat.
- Rapid Maxillary Expansion
- For children with obstructive sleep apnea. This process places an expandable brace on the roof of the mouth that increases the width of the upper jaw (maxilla).
- Over time, parents can adjust the brace using a special key to increase the amount of pressure for the teeth.
- Jaw Advancement Surgery
- For teenagers and adults. This process will surgically break the jaw bones, moved forward and then fixed properly with screws and plates and will change the person’s facial structure or profile.
- It might take months to recover.
- CPAP Machine Treatment
- Works for any age. Stands for “Continuous Positive Airway Pressure device”
- The person diagnosed will have to use a mask connected to a machine that will force air to the obstructed airway from the oropharyngeal.
- The mask placed over the mouth or nose will blow air into the airway to help keep it open during sleep. Highly recommended and proven effective by a majority of sleep apnea patient.
- Surgical Airway Advancement
- Similar to the 2nd example. Bones of the upper and lower jaw will be repositioned in a way that will relieve airway obstruction.
There are also other ways to lose the belly fat and cure the sleep apnea, but it is b est if you consult a professional to determine which procedure would be best depending on your condition.
What are the signs of sleep apnea that can cause belly fat
Gaining belly fat because of sleep apnea may not be a huge sign, so when can you tell if you have sleep apnea that needs to be treated to avoid further consequences?
One of the most common ways to identify sleep apnea is by conducting a “sleep study” wherein the patient will have to stay in a center where doctors and nurses would be observing their sleeping habits.
Not only the sleeping behavior but other factors that could be a sign of sleep apnea as well. Here’s a list of sleep apnea signs to watch out for if you are not ready to go for a sleep study yet.
- Heavy snoring
- Maybe, it can be a sign of fatigue but snoring loudly and usually can be a sign of sleep apnea.
- Gasping for air during sleep
- The feeling of drowning without knowing it and suddenly you’re out of air.
- Insomnia
- Having trouble going to sleep because you have breathing problems that you may not notice
- Hypersomnia
- Having trouble staying awake in the morning because you were unable to sleep well due to your sleep apnea
- Waking up with a headache
- Sleep apnea can disturb your body’s “charging” state. Since you can’t sleep well, your body will use energy for means that can help you breathe which may lead to headaches.
- Waking up with a dry mouth
- With sleep apnea, the person tends to snore and keep their mouth open when gasping for air which leads to a dried up mouth once we awaken.
- Decreased ability to focus
- Sleep apnea can give lack of sleep which will also result in difficulty to focus on anything
- Feeling uncomfortable
- Your lack of energy due to sleep apnea can make you feel uncomfortable and irritable without your knowledge
- Suddenly stop breathing during sleep
- Your housemates should notice this and tell you about it. Sleep apnea can disrupt breathing that may last for up to 10 seconds which is already risky.
Related Questions
- Can sleep apnea cause snoring?
Yes, snoring is actually a major sign of sleep apnea. Specifically, heavy or loud snoring. If the snoring is consistent, then it is definitely caused by sleep apnea.
Snoring happens when there is an obstruction in the airways which causes difficulty in breathing, thus making patients breathe through their mouths.
- Can sleep apnea cause migraines?
Yes, sleep apnea can cause migraines due to disrupted sleep which may result in sleep deprivation and dysfunctional brain activity that leads to headaches or migraines.
When you are having a sleep apnea attack, the air will be trapped in your lungs and eventually becomes a de-oxygenated air which is also called as carbon dioxide.
The carbon dioxide will eventually build up and circulate in the bloodstream which will end up affecting the brain since there is a lack of oxygenated air going up to your brain.
