Acid reflux is a common ailment related to the level of acid in your stomach. Many people think it is caused by having too much stomach acid, but the opposite is true! When you have low levels of stomach acid, the valve between the stomach and esophagus can become weak, allowing some of the stomach’s contents to splash up. Since the lining of the esophagus is much more delicate than that of the stomach, this causes burning pain. Low stomach acid levels also mean that it takes longer to digest foods. These undigested foods sitting in the gut can cause gas and bloat. This pressure on the valve makes us burp and allows stomach acid to burn the esophageal area.
Acid reflux can become a serious, chronic condition called gastroesophageal reflux disease or GERD. GERD can have several unpleasant symptoms that include difficulty swallowing, hoarseness, dry sore throat, coughing, as well as heartburn. Depending on their severity, these symptoms can significantly impair daily quality of life. Worse yet, GERD can lead to life-threatening conditions, including esophageal ulcers and cancer. To prevent or reduce acid reflux (GERD), start an acid reflux (GERD) diet and lifestyle. Here are 13 key lifestyle-based solutions:
- Exercise regularly.
- Employ stress-reducing skills like meditation and yoga. Even something as simple as 10 minutes daily of deep breathing can be hugely beneficial.
- Enjoy a full night’s sleep, every night.
- Eat plenty of whole foods naturally low in fat and sugar, such as fruits, vegetables, whole grains, nonfat dairy, and fish.
- Avoid fatty meat, sugary drinks (especially carbonated drinks), processed foods, and fatty, sugary desserts.
- Drink little or no alcohol and caffeine.
- If spicy foods or acidic fruits like oranges, lemons, and tomatoes seem to lead to symptoms of acid reflux, avoid them.
- Play detective. Keep a diary of eating and activities to see what exacerbates acid reflux symptoms; then eliminate the culprits.
- Eat dinner earlier in the evening, preferably before 7 PM.
- Don’t lie down or go to sleep after eating. Sit upright for at least three hours after a meal. A recliner set at a 45-degree angle or higher is a good option for preventing reflux in the evening after dinner. Even better, take an after-dinner walk before reclining.
- Before falling asleep for the night, try raising your head, shoulders, and torso so that your esophagus is more upright, at a 45-degree angle, using a wedge or bed.
- Quit smoking.
- If you’re overweight, follow a healthy diet and exercise program to help shed the excess weight, and keep it off.
In addition to these key lifestyle changes here are some foods that can help with GERD:
- Aloe Vera – The inner gel can calm your esophagus, reduce inflammation, and gut acidity.
- Kefir – Kefir, or fermented milk, is a great, gut-healthy probiotic that’s important for sustaining healthy bacteria in your stomach and reducing heartburn.
- Bone Broth – If your esophagus has been damaged by acid reflux, the bone broth could help restore its lining. Bone broth is rich in gelatin and cartilage, which are essential in rebuilding tissue.
- Chlorella – Freshwater algae that are both a probiotic and an amazing source of soluble fiber.
- Healthy fats – When you are diagnosed with GERD, you’re told to avoid fatty foods above everything! Luckily that does not include healthy fats like olive or coconut oil, avocado, coconut milk, and nuts and seeds like chia, almonds, walnuts, and flax.
Enroll Now!
Preferred Research Partners in, Little Rock Arkansas is enrolling participants for a GERD clinical trial.
