Eating well is good choice for everyone, but it can be especially important for people with narcolepsy.
If you have narcolepsy, you are at a higher risk of obesity. People with narcolepsy “are prone to weight gain due to the pathophysiological changes in narcolepsy,” says Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City. “That’s why you should try to maintain an ideal body weight.”
Good diet will help you control your weight. It can also relieve your symptoms.
“Diet is one of several factors, including exercise, napping, avoidance of tobacco and alcohol, and sleeping schedule, that can affect symptoms of narcolepsy,” said William Li, MD, medical director of the Angiogenesis Foundation in Cambridge, MA.
Try these tips to help maintain a healthy weight and help with narcolepsy symptoms.
What to eat
Follow a heart healthy diet. Narcolepsy increases the risk of stroke, heart attack, and heart failure. Eating a heart-healthy diet can lower your risk of heart problems and help you manage your weight.
Try to eat foods from each food group. Eat lots of fruits and vegetables in a rainbow of colors. Choose low-fat dairy products and high-fiber whole grains. Cut down on saturated fats, trans fats, red meats, sodium, and sweets.
Try a low carb diet. When you eat a large, high-carbohydrate meal, your body makes less of the hormone ghrelin, which makes you wakeful. “A high-carbohydrate meal can make you sleepy,” says Li.
Try to eat low-carb meals. If you want to stay vigilant, proteins might be a better option than carbohydrates, Thorpy says.
Consider a keto diet. Research is limited, but some people with narcolepsy say their symptoms improve when they follow a ketogenic (or ketogenic) diet, which is a restrictive, low-carb, high-fat, and high-protein diet.
“There is some clinical data from small studies of the low-carb, ketogenic diet in people with narcolepsy,” says Li. “The results showed some benefit, although the extent was modest: about 18% improvement in daytime sleepiness.”
But a keto diet eliminates many nutrient-dense foods that are good for you, such as whole grains, fruits, vegetables, milk, and yogurt. It can pose short- and long-term health risks and lead to symptoms such as constipation, dizziness, fatigue, and difficulty sleeping.
Add prebiotics and probiotics to your diet. “Eat prebiotic and probiotic foods that can help improve gut health,” says Li. Some people with narcolepsy may have dysbiosis or an imbalance in the microbial community of your gut.
Try probiotic foods like yogurt and sauerkraut, which give you more “good” bacteria. Try prebiotic foods like bananas, vegetables, onions, soybeans, and artichokes, which improve the balance of microorganisms in your intestines.
Try caffeine. Caffeine can help you stay awake. It’s a stimulant and has been shown to help people stay vigilant, Li says.
“Just make sure you are drinking no more than 250 mg of coffee a day, or about three 8-ounces of coffee. Cups, ”says Harland Adkins, RDN, a Pittsburgh nutritionist. “Make sure to quit after about 4pm so that caffeine doesn’t affect your nightly sleep quality.”
Avoid alcohol. “People with narcolepsy should stay away from alcohol,” says Li. It is a sedative for your central nervous system. “In fact, alcohol itself can cause drowsiness and has been known to cause alcohol-induced narcolepsy.”
How to eat
With narcolepsy, when and how you eat can be just as important as what you eat.
Eat early. Try to schedule your meals so that you don’t eat too late at night. Eating too late can hinder digestion and disrupt your sleep. If you eat late, avoid spicy foods. They can lead to indigestion or acid reflux and make a good night’s sleep difficult.
Eat small meals. Large, heavy meals are harder to digest. Try to have smaller meals and snacks to improve the quality of your sleep. This is especially important at night and before driving a car or doing any other activity that you need to be alert to.
Remember that diet is part of a holistic approach to narcolepsy, says Li. Try making these changes along with other strategies, such as: B. Exercise, strategic naps during the day, avoidance of tobacco and a healthy sleep schedule.
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