Follow these tips to
minimize the pain and discomfort associated with GERD, also called acid reflux
or heartburn.
1. Relax
and eat your food slowly.
Instead of eating a lot
at one sitting, which can make acid-reflux symptoms worse, eat only until
you’re comfortably full (versus overly stuffed). Be sure to sit down and take
your time during a meal; strive to truly taste and enjoy each mouthful. One
tried-and-true trick to eating more slowly is to put down your fork on the
table between every few bites.
2. Quit
smoking.
Need another reason to
give up cigarettes? Smoking increases your risk for GERD! Smoking slows
digestion and increases stomach acid, while it also limits salvia production —
your body’s natural defense against stomach acid! Besides harming your
esophagus, cigarette smoke also damages the digestive system and weakens your
stomach’s LES muscle, which directly causes acid reflux.
3. Chew
cinnamon gum after meals.
Chewing gum stimulates
saliva production, which helps to neutralize stomach acid. Gum chewing also
encourages frequent swallowing, which clears irritating acid from the esophagus
more quickly. Just make sure to choose non-mint flavors, since peppermint and spearmint
can relax the LES and exacerbate symptoms. Pick up cinnamon or fruit flavors
instead.
4. Wear
loose-fitting clothing.
Avoid anything tight
around your middle, which can put pressure on your stomach and worsen the
discomfort and pain of GERD. Until your symptoms are under control, think
stretchy and comfortable!
5. Don’t
lie down after eating.
If you’re prone to acid
reflux, it’s important that you don’t lie flat for a minimum of two hours after
you’ve eaten a meal or snack. In fact, stand up and walk around to help
encourage the gastric juices to flow in the right direction. For the same
reason, while sleeping, keep your upper body elevated by placing a few books or
a foam wedge underneath the mattress or propping up the legs at the head of the
bed with blocks or books.
6. Watch
out for potential trigger foods.
When it comes to your
diet, eating smaller meals is by far the most important step you can take to
prevent reflux, more so than changing the foods you eat. That said, there are
specific foods that can aggravate symptoms in certain individuals. The most
common culprits are fried or fatty foods, alcohol, caffeinated beverages like
coffee and tea, chocolate, mints and mint-flavored items, citrus juices and
fruits, tomatoes and tomato sauce, spicy foods, onions, garlic, and carbonated
beverages. Everyone has different triggers, though, so if you find that these
foods don’t cause you any discomfort, you can continue to enjoy them.
7. Cut the
fat.
Lay off the chicken
wings, fried foods, deep-dish pizza, and marbled steak. High-fat meals like
these relax the LES and delay stomach emptying, making it more likely that
you’ll experience reflux. Instead, make lean proteins (like skinless poultry,
seafood, beans, and lean cuts of red meat) and fiber-rich produce and whole
grains your diet staples.
8. Incorporate
moderate exercise.
The key word here is
moderate. Vigorous exercises like running can agitate your digestive tract and
provoke reflux, but be incorporating moderate, low-impact exercises such as
walking is actually beneficial (and it keeps you upright, allowing gravity to
aid digestion). Exercise can also help you lose weight, which can dramatically
reduce the severity of heartburn. To minimize the risk of symptoms, wait at
least two hours after eating to work out; also avoid sports drinks, which may
aggravate reflux due to their acidity. If you’re a beginner, start slow and
build up to at least 30 minutes of walking most days of the week.
9. Shed
extra pounds.
Being overweight is a
major contributor to heartburn. Overweight individuals are twice as likely to
suffer from symptoms of GERD as are people of a healthy weight. Extra weight
may increase pressure on the stomach, causing the LES muscle to relax, which allows
stomach backflow. Body fat may also release chemicals that interfere with
normal digestive functioning. The good news is that research shows losing even
a small amount of weight can help relieve symptoms and control heartburn.
10. Limit
beverages during meals.
If you suffer from
GERD, limit your fluid intake with meals. Liquids add to the volume of food in
your stomach and increase stomach distension. A full belly puts more pressure
on the lower esophageal sphincter (LES), the muscle that normally prevents food
from moving back up into your esophagus, and thus adds to your risk of reflux.
To minimize stomach volume, take small sips of water while you eat, and try to
drink mostly between rather than during meals.
Source☛ Joy Bauer. 2018. 10 Tips to Alleviate Acid Reflux: Chew cinnamon gum after meals. [ONLINE] Available at: http://www.joybauer.com/photo-gallery/10-tips-to-alleviate-acid-reflux/chew-cinnamon-gum-after-meals/. [Accessed 03 March 2018].
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