Have you ever wondered what causes you to snore? Snoring can be a nuisance to your partner or someone you live with; it can cause bigger problems later down the road if you continue to snore. There are many factors to why we snore, one of the reasons is what we consume and put in our bodies daily – such as high-fat dairy products and spicy foods. Luckily, with the help of this article, you can easily start making better lifestyle choices with these 10 foods you should be consuming instead. The best part is not only will you reduce your snoring but you may also lose a few pounds too.

Want to give it a try? Read on.

1. Tofu – Tofu is a food that comes from East Asia. It’s prepared through a process of coagulating and pressing soy milk in a similar way as a cheese is prepared from milk. If you haven’t ever tried tofu; it’s characterized by its soft texture and white creamy color, besides to its high nutritional content and low calories.
2. Honey – Honey is a great anti-snoring food for two reasons. Firstly, it can reduce swelling in your airways because of its anti-inflammatory properties. When your throat is swollen, the dimensions of your airway reduced and it seems that the tissues can vibrate and cause snoring as you breathe.Secondly, honey can lubricate and relax your throat, which will stop the tissue vibration. Try drinking tea or hot water mixed with honey before you go to bed, or you could eat a spoonful of it plain.
3. Fish – Instead of choosing red meat, go for fish instead. Fish is not known to reduce snoring, but since red meat has inflammatory properties that can irritate your throat and make it swell – fish is a better alternative. This will still provide you with plenty of protein and other nutrients without the inflammation that causes snoring.
4. Garlic – Garlic contains sulfurous substances that, when being absorbed, decongest the track and stop the event of infections. When you eat raw garlic, it exerts an anti-inflammatory effect in the throat, diminishing the irritating respiratory sounds snoring produces when sleeping.
5. Almonds – Almonds offer a big quantity of vitamins, minerals, and healthy fats. Intense these strengthen and soothes the throat tissues in order that they don’t seem too affected by vibrations once respiratory.They are also very satiating and decrease the sleep interruptions associated with feeling hungry.
6. Onions – Onions are another great way to soothe your throat and reduce swelling as they have strong anti-inflammatory properties. They are also strong nasal decongestants – making them an effective snoring treatment for people who have allergies or the common cold. You don’t have to eat onions raw to get these benefits – you can easily add some cooked onions to your meals whenever you can.
7. Rosemary – is a healthy herb that has powerful medicinaladvantages that help to protect health. Its medication, anti-inflammatory drug, and medicine properties ease the treatment of throat irritation. They also decrease the symptoms of sleep apnea and common snoring. Rosemary also promotes the cleansing of the airways. This helps them to end toxins and allow oxygen to easily pass through them.
8. Lavender – If you didn’t know by now, lavender is a popular natural snoring treatment. Aromatherapy with lavender essential oil has lots of benefits, one of which is its antispasmodic properties, which help to clear up your airways, so air can pass through without making the tissues vibrate. Lavender is also very soothing and relaxing, as we all know, which helps you fall asleep and achieve deep, high-quality sleep.
9. Turmeric – Turmeric has powerful anti-inflammatory properties. It can soothe your throat and reduce snoring, while also helping your immune system and preventing you from catching a sickness and getting congested.
10. Peppermint – With a combo of antispasmodic and anti-inflammatory properties, peppermint will keep your airways open and reduce swelling. Just easily add two or three drops of the essential oil to a glass of water and gargle the mixture before you go to sleep. You can also drink a peppermint herbal tea before you head to bed.

Which of these foods do you already incorporate into your diet? Though these foods are not a permanent solution to snoring; these foods are recommended when wanting to reduce snoring and to achieve the best lifestyle benefits.

While there are foods that can help you prevent snoring; there are more lifestyle changes you could make –

1. Slim Down – When you are overweight or known as obesity, you are at a higher risk of snoring. Why? Overweight and obese people may have extra tissues in their throat, which in turn, triggers snoring. If you gain more weight you can easily develop sleep apnea.
2. No More Consuming Alcohol – It’s okay to have a drink once in a while, but if you must, try not to drink it 4-5 hours before you sleep. Alcohol relaxes the throat muscles more than usual during sleep, which may lead to snoring.
3. Try a New Position – Do you sleep on your back? Sleeping on your back can make snoring worse because your tongue falls back toward the throat. Next time, try sleeping on your side – while using a full body pillow, it may make it easier to stay in that position. If possible, elevate the head of your bed by five or six inches.
4. Hydrate, Hydrate, Hydrate – It’s essential and very necessary for everyone to consume at least 8-10 glasses of water daily. Dehydration comes with a lot of downsides, one of them is snoring. When you’re dehydrated, the secretions in your nose become stickier and your mouth gets dry. If you can’t drink water for whatever reason, unsweetened herbal teas, fruit infused water, and homemade fruit juices are the great alternative.
5. Quit Smoking – Cigarettes are not only bad for you but they are a culprit to your snoring. The smoke irritates the lining of your throat and nose, causing inflammation. This reduces your airflow and triggers snoring. Besides, smoking may increase the risk of sleep apnea and narrow your airways.