Heartburn is a very common symptom of acid reflux. This is a burning sensation in the chest or abdomen. Other symptoms could be nausea, hoarseness in the voice, coughing, burping, uncontrollable hiccupping, bitter taste in the mouth, etc. Whatever the case may be, most sufferers are constantly looking for ways to ease their pain.
Acid reflux itself cannot be cured but its unpleasant effects can be abated to a large extent with dietary and lifestyle changes. In some cases, medication can be used. Generally, one should give the lifestyle and dietary changes a chance first before using medication.
By identifying the triggers and avoiding them, you will have a much better chance of keeping acid reflux at bay. This article will give you 7 ways to ease your acid reflux. Give them a try. Keep what works for you and discard what doesn’t. Always be on the lookout for new information that may be of use to you and experiment. Each individual is different so you must discover how your body reacts to different substances and situations.
1. Eat small amounts
You want to eat small meals and eat slowly. Picture this – your stomach has acid. Each time you eat something that goes into your stomach, the acid level rises. So, if you have a large meal, the acid level will rise up fast. Since, acid reflux sufferers have a faulty lower esophageal sphincter; the valve to keep the acid in the stomach is open instead of closed. That spells trouble.
2. Lose excess weight
This is not just for acid reflux sufferers. Anybody would benefit from losing excess weight. However, it’s more crucial to do it if you have acid reflux. Generally, if you avoid eating the foods that cause acid reflux, eat small amounts at regular intervals, etc. you will automatically lose weight because you are eating more healthy and moderately.
3. Avoid drinks with meals
Do not drink carbonated drinks, alcohol or even water during meals. As mentioned earlier, you do not want the acid level to rise dramatically. A few sips are okay but huge gulps of fluid will cause your stomach acids to splash up your throat. Ouch!
4. Exercise often
Exercise whenever you can but do not overdo the cardio. Acid reflux sufferers should not engage in vigorous cardio or sessions such as Crossfit. The jerky, fast movements may make your stomach acid rise and cause heartburn
5. Keep a food journal
It’s a fact that some foods cause heartburn and some relieve it. The important thing knows the difference. The only way to know is to keep a journal of what you eat daily. In this way, the moment you have heartburn, you can refer to your journal and see what you ate. If the situation keeps repeating after you consume that meal, then you know that an ingredient in the dish does not agree with your constitution. Isolate and avoid this food.
6. Avoid fatty foods
This is pretty straightforward. Fatty foods are not good for anyone. They worsen acid reflux. Avoid them or consume them minimally.
7. Don’t eat before bed
Do not eat just before sleeping or napping. It is best to allow the food about two hours to digest before bed. When sleeping, elevate the headrest so that the stomach acid can’t go up you esophagus. Use gravity as a tool.
These 7 tips are not exhaustive. There are many more that you may use. You can research them online. The important point to note is that while you may have acid reflux, you should not be a victim. Be proactive and do whatever you can to control it and keep it at bay. It can be done.