Most of us are all too familiar with the unpleasant, burning sensation in the middle of the chest connected to acid reflux or heartburn. Acid reflux can leave you with a bitter taste in your mouth, a painful throat, and hoarseness. However, by making a few lifestyle adjustments, such as eating dinner earlier, changing your sleeping position, and avoiding specific acidic foods and beverages, you can prevent or decrease the symptoms of acid reflux.
So in today’s blog, we will tell you how to treat acid reflux naturally. If your acid reflux is too much, you should book a consultation with a gastroenterologist in Chennai through the Credihealth website.
- Eat less and more frequently
More significant reflux into the esophagus may occur when the stomach is complete. If it works with your schedule, you might consider “grazing”—eating smaller meals more frequently than three meals daily.
- Don’t eat specific foods
All except the blandest foods were traditionally advised to be avoided by those with acid reflux. But that’s not the case now. From the time when you couldn’t eat anything, we have advanced.
However, some foods are more likely to cause reflux, such as mint, fatty meals, spicy foods, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. If you routinely consume any of these foods, try removing them to see if doing so reduces your reflux, then reintroducing them one at a time.
- Keep awake after eating
Gravity alone helps keep stomach acid where it belongs when standing or seated. Three hours before going to bed, finish eating. This prohibits afternoon naps, late dinners, and late-night munchies.
- Modify your sleeping position
While you sleep, elevating your head and chest above your feet can help prevent and relieve acid reflux and heartburn. This can be accomplished by elevating the bedposts with wood blocks or placing a foam wedge under the mattress.
Piling pillows is often useless and might exacerbate your problems, so avoid it. Sleeping on your left side may help with digestion and lessen acid reflux.
- If you are overweight, take action to lose weight
Being overweight increases the strain on your stomach, raising your risk of heartburn and acid reflux. The first two steps to keeping a healthy weight and decreasing extra weight are eating a well-balanced diet and exercising 150 minutes weekly.
- If you smoke, put an end to it
Smoking decreases saliva production and affects the valve’s efficiency, preventing stomach acid from entering the esophagus and increasing the likelihood of heartburn.
Giving up smoking might lessen acid reflux’s frequency and intensity and, in some circumstances, even make it disappear.
- Reduce tension
Your body suffers physical effects from chronic stress, including slowed digestion and increased sensitivity to pain. Stomach acid reflux is more likely to occur the longer food is allowed to rest in your stomach.
Additionally, heightened pain sensitivity might amplify the intensity of heartburn’s searing pain. Reflux and heartburn can be prevented or treated by taking actions to lessen stress.
- Utilizing calming methods
Concentrating on the pain that acid reflux creates might cause anxiety and make one feel worse. Anxious people can use box breathing techniques to control their rapid breathing and potential vertigo.
Although maintaining one’s composure won’t stop acid reflux, it can help one avoid more severe symptoms.
- Include ginger in your diet
According to several studies, ginger may aid nausea, vomiting, and other. However, more study is required to validate these advantages due to the poor quality of the included information.
Researchers advise taking 1,500 milligrams of ginger daily based on the available studies. A larger intake might result in negative consequences.
Ginger is a simple food to include in your diet. People can experiment with making ginger tea by combining it with hot water, stir-frying it, simmering it in soup, or grating it raw onto salads or cereal.
People who don’t like the taste of ginger can disguise it by using it in dishes with other prominent flavors.
- After meals, chewing sugar-free gum
Numerous studies indicate that chewing gum can improve swallowing frequency and the rate at which reflux is cleared from the esophagus. However, this allegation needs to be backed up by more data.
Additionally, chewing increases salivation, which can assist in reducing stomach acid. Chewing gums with sugar should be avoided, as they may exacerbate the symptoms or lead to dental erosion.
Since they may worsen their symptoms, people with acid reflux should also avoid gums containing mint flavors, such as peppermint and spearmint.
- Test out herbal tea
Alcohol and coffee are two beverages that might exacerbate acid reflux symptoms. By substituting decaffeinated herbal teas for these alcoholic beverages, you may be able to lessen your risk of experiencing acid reflux.
Teas made from herbs can also aid digestion and relieve symptoms like nausea or vertigo.
Chamomile, licorice, green, fennel, and fruit teas are well-known herbal beverages. It is advised to avoid mint teas because they can cause acid reflux.
- Consume alkaline food, such as a ripe banana
A banana has a high potassium content, making it a relatively alkaline food. And because of this, your esophagus may not be as irritated by stomach acid, claims the Academy of Nutrition & Dietetics.
Unripe bananas should be avoided because they are less alkaline and contain more starch; for some, they may even worsen acid reflux. So make sure you select a ripe banana. Melons, cauliflower, fennel, and other alkaline foods may also reduce heartburn.
- Recording food intake
A person can feel more in control of their body by keeping a diary and noting when acid reflux happens. They can record their symptoms, the items consumed, and any adjustments to their routines or behaviors. A person can use this method to identify any triggers for acid reflux, which they can then try to avoid to stop it from happening again.
One should see a doctor if they cannot recognize and get rid of triggers for or aggravators of acid reflux or if they are worried about their symptoms. They could be suffering from GERD or another illness. A physician can make a diagnosis and work with the patient to develop a plan of action.
Conclusion-
Acid reflux can sometimes be treated quickly, cheaply, and successfully with natural therapies. Minor dietary or daily routine adjustments may help ease symptoms without medical advice.
However, it’s crucial to be aware of any worsening or enduring acid reflux symptoms, as they could be signs of GERD or another ailment. Anyone worried about their symptoms ought to see a physician. You can book a consultation with a gastroenterologist in Chennai through the Credihealth website for the same.
FAQS-
What signs and symptoms indicate acid reflux?
Heartburn, a burning sensation in your chest, is brought on by acid reflux. Other signs and symptoms include frequent hiccups, vomiting after eating, feeling like food is lodged in your chest, and regurgitating food or liquid.
Why does heartburn occur?
Heartburn results when the muscle separating the esophagus from the stomach fails to close completely. The contents of the stomach can now escape. Your risk may be increased by certain illnesses (such as obesity or pregnancy) or behaviors (such as smoking or drinking).
When should I worry if I have heartburn?
Heart attack symptoms can also be present, including nausea, chest pain, or throat pain from heartburn. Seek emergency medical attention if you have shortness of breath, wooziness, or heartburn.
