What are the ways to Avoid Acid Reflux
Uncomfortable and sometimes responsible for poor sleep, gastric reflux is a very common problem. However, they are not inevitable: there are simple solutions to limit the inconvenience. By rethinking your lifestyle, you can see long-term benefits.
The gastroesophageal reflux causes a painful sensation in the throat or chest, called heartburn, and a feeling of acidity in the mouth. This problem is very common, and sometimes triggers vomiting, bad breath, dental erosion, and a bitter or sour taste in the back of the mouth.
Reflux occurs when the valve between the esophagus and the stomach does not close properly after eating, allowing stomach acid to flow back up to the mouth. Certain home remedies and lifestyle changes can help to prevent Acid Reflux.
Lose weight to limit gastric reflux
Several scientific studies have established a link between obesity and gastric reflux, recalls the site Medical News Today. The exact mechanism by which obesity causes reflux remains to be clearly defined, but the researchers speculate that the increased abdominal pressure associated with weight gain results in leakage of stomach acid into the esophagus.
Avoid certain foods that worsen reflux
If you are subject to gastric reflux, it is better to limit foods that are too acidic, too spicy or too fatty. Very often, these foods irritate the digestive system or slow down digestion and can trigger acid reflux or heartburn.
Foods vary from person to person, but generally, it is the coffee, the chocolate, of alcohol, of soda, of fatty foods, spicy, fried and salty, of citrus to the garlic, onion and tomatoes. By keeping a food journal, you can easily identify and avoid the foods that trigger the symptoms.
Eat smaller portions
The large meals increase the amount of food that the stomach needs to digest, which can aggravate acid reflux. Splitting meals, taking smaller but more frequent portions, helps the body digest more easily and limit the risk of reflux.
Be careful not to skip meals and aim for a minimum of three meals a day. According to some studies, spreading your daily intake into four or five meals a day would maximize the benefits of this technique.
Do not lie down after a meal
The gastroesophageal reflux disease may be more frequent at night, and thus disturb the sleep of anyone who has. If this is the case, avoid lying down for three hours after dinner, and try to raise the top of your mattress to keep your esophagus above your stomach overnight.
Limit your alcohol and tobacco consumption
Alcohol and cigarettes can contribute to acid reflux by irritating the esophagus, increasing the production of stomach acid, and making saliva less effective. Specialists always recommend stopping, or at least reducing consumption over the long term, to observe significant results.
Other factors related to healthy living, such as poor sleep quality and irregular eating habits, should also be taken into account.