OverSixty January 2023 Issue

12 LIVEWELL ISSUE 3 | JANUARY 2023 | OVERSIXTY.COM.AU a message to breathe, but the airways are ob- structed as well. Untreated sleep apnoea has been linked to a number of health concerns, including hypertension, heart disease, stroke, diabetes andweight gain. And since poor sleep results in slower reflexes, poor concentration, and the risk of nodding off behind the wheel, it also puts you at risk for driving accidents. Unfortunately, however, many people just don’t take the snoring of sleep apnoea seri- ously, and 80 per cent of us with sleep ap- noea are undiagnosed, with women far less likely to be diagnosed than men. Do you have sleep apnoea? Here are the key signs to watch for: Do you snore loudly? About half of all peo- ple who snore loudly have obstructive sleep apnoea (OSA). It’s a sign that your airway is partially blocked. What’s your neck size? The size of your neck can be a telltale sign. Women with OSA often have a neck size of more than 40cm (43cm for men). Are you waking often to take bathroom breaks? Most adults who don’t drink lots of water before bed and are not uncontrolled diabetics or on high doses of water pills should not have to wake repetitively to use the bathroom. Treatments for sleep apnoea There are a variety of treatments available for sleep apnoea, but what works for you will depend on the severity of your problem and your commitment to treatment. Making the following lifestyle changes will help you get a good night’s sleep. Keep that airway toned. Avoid alcohol, sed- atives, sleeping pills and any medication that relaxes the central nervous system. Shed some kilos. Workwith your doctor on a weight-loss plan if you are overweight. Even a small drop in weight can improve your symptoms. Unfortunately, sleep apnoea can make losing weight more difficult because it interferes with leptin and ghrelin, two brain chemicals that signal to the body that it’s full. Quit smoking. Add sleep apnoea to the long list of reasons why you should kick the habit. pation, lowappetite, weight loss andanaemia. “Doctors will typically check your levels if there’s an identifiable change in your health,” says Dr Starks. “A change in your memory or thinking, and differences in your mood – de- pressed, low or sad moods – may lead your ELLEN MICHAUD LIVE WELL I f you wake in the morning feeling sleepy, irritable, sad, forgetful and headachey, there’s a good chance you have sleep ap- noea, a sleep-related breathing disorder. When you have the disorder, your breath- ing actually stops or gets very shallow as you sleep. Hundreds of times every night, your breathing may pause for 10 or more seconds, depriving your body of oxygen and increas- ing your heart rate. You may awaken slightly as you struggle to take a breath. But the next morning, you may not recall any of your night-time awakenings. There are three types of sleep apnoea: ob- structive, central and complex. Obstructive ELLEN MICHAUD LIVE WELL I f you’re 65 or older and feeling a bit blue, you could be running low on key vitamins, specifically, vitamins D and B12. In a study, published in 2017 in the journal Nutrients , researchers set out to understand the impact of environmental factors, lifestyle and genes on health. When they reviewed 1,000 blood samples taken from participants ages 65 to 93, they found more than half the seniors were not getting enough vitamin D. One in four had a vitamin B12 deficiency. They weren’t entirely surprised. The phys- iological changes that come with ageing can impact nutritional needs, increasing the risk for specific micronutrient deficiencies. How to get more vitamin D and B12 The body makes vitamin D when sunlight Sleep apnoea: types and treatments Over 65? You may be low in 2 key vitamins If you have sleep apnoea, your body is hun- gry for oxygen. Unfortunately, smoking will reduce the amount of oxygen available. Sleep on your side. You’re more likely to snore loudly when you sleep on your back. Try special pillows that make back sleeping impossible or at least uncomfortable. See a sleep specialist. If your apnoea is moderate to severe or you’ve made lifestyle changes and you still have symptoms of sleep apnoea, then you need to see a sleep special- ist who can observe and evaluate your sleep and help you find the best solution for you and your problem. A sleep doctor will check your mouth, nose and throat and make a re- cording of what happens with your breathing while you sleep. This may require an over- night stay at a sleep centre. sleep apnoea, or OSA, is the most common, accounting for approximately 90 per cent of all sleep apnoea. OSA occurs when the soft tissue in the back of your throat relaxes and blocks the passage of air until your airway opens – often with a loud choking or gasping sound – and you begin to breathe again. Approximately 10 per cent of people with apnoea suffer from central sleep apnoea, in which the brain “forgets” to signal the airway muscles to breathe. Many people with central sleep apnoea have some other disease, such as congestive heart failure, brain disease, stroke, or hypothyroidism. A third type, complex sleep apnoea, is rare. It’s a combination of obstructive and cen- tral sleep apnoea. For people with complex sleep apnoea, the brain not only fails to send hits your skin. Most people meet at least some of their vitamin D needs this way, ac- cording to the National Institutes of Health. Among the foods naturally high in vitamin B12: salmon, liver, clams and dairy products. “Older adults are prone to a vitamin D defi- ciency due to changes in their skin’s ability to convert this vitamin into the active form used by the body,” says Dr Steven Starks, a geriatric psychiatrist and clinical assistant professor. “Seniors aremore likely to develop a vitamin B12 deficiency because their stom- achs produce less acid. It’s the acidity that helps our bodies absorb this vitamin.” When to see a doctor These are crucial vitamins for seniors: Low levels of vitamin D can lead to health prob- lems including bone and muscle pain, high blood pressure and depression. A B12 defi- ciency can cause tiredness, weakness, consti- An estimated 2.5 million Australians – roughly one in 10 – struggle with some form of sleep apnoea. Here’s expert information about a common problem An alarming number of seniors are walking around with low levels of super-important vitamins Case study Lesley Booth used to wake up from a deep sleep panting and gasping for breath. “It was the most dreadful feeling and I was terrified of it happening again, but it kept happening,” she says. She was tired all the time, which she put down to having four children and a sick husband. It wasn’t until Lesley was finally diagnosed with sleep apnoea and received proper treatment – including the use of a CPAP machine – that she realised she didn’t have to feel this way. Twenty years later, at 80, Lesley is sleeping better than she ever did when she was younger. “Now I won’t go to sleep without my CPAP machine, I won’t even let myself doze off when I’m sitting in my lounge chair,” she says. LIVE WELL Seeking help for sleep apnoea can bring a wide range of benefits – just ask your partner! Photo: Getty Images doctor to check your vitaminD levels. Unusu- al sensations, numbness or tingling, a differ- ence in your gait, fatigue and memory prob- lems may lead them to check your B12 levels.” If deficient, your doctor may recommend vitamins as a dietary supplement, he adds. Cartoon: Dave Coverly, speedbump.com