An estimated 14–20% of all adults in the US have reflux in some form or another, and
if that includes you, im going to give you some of my best tips that should help you
take control and reduce your heartburn symptoms.
So Stay tuned until the end.
Some Studies show that simple dietary and lifestyle changes can significantly ease heartburn
and other acid reflux symptoms, so these are some remedies worth trying before resorting
to drugs for controlling gastroesophageal reflux and heartburn.
But before we begin, lets take a look at whats happening.
Despite its name, heartburn has nothing to do with your heart.
But the burn part?
Oh yeah, its there.
Youll start to feel a scorching sensation in the center of your chest, and thats essentially
because of your LES, your lower esophageal sphincter.
Your LES is A ring of muscles acting as a valve at the lower end of the esophagus, where
it meets the stomach.
When the LES is closed, it prevents acid and stomach contents from traveling backwards
from the stomach.
But it cant be closed all the time, otherwise food will never end up in our stomaches.
A healthy LES relaxes enough to allow proper movement of food from the esophagus into the
stomach, without letting its contents go back up.
But in GERD or heartburn, the LES relaxes too much, thats the key here, it relaxes too
much, almost becoming floppy and allows stomach acid to make its way back up the esophagus,
causing burning pain.
And For The most part, our stomach has a tough lining to protect it from acid, but the esophagus
doesn’t.
This means the sensitive esophageal tissue may be injured over time.
The acid often also backs up into the mouth causing erosion of teeth enamel and gum disease,
and a number of other conditions.
I know that is an oversimplification, but I really do think thats a good overall picture
of whats going on here.
And the term GERD refers to a chronic condition in which this occurs almost everyday, which
does need medical treatment, so please dont just rely only on this video if you have GERD,
take these steps in addition to what your doctor has prescribed or recommended you..
the first tip I would give you: is Eat sparingly and slowly.
This is because When the stomach is very full, lets say to the brim, more reflux flows back
into the esophagus and there is more acid that needs to be pumped in the stomach to
digest a bigger meal so.Try eating smaller, more frequent meals.
“Limiting meals to 500 calories and 15 grams of fat limits the amount that the sphincter
opens, so staying below those values seems to be beneficial.
Number 2:: Identify your heartburn triggers and avoid certain foods.
Smoking is a big cause of heartburn as nicotine relaxes the sphincter.
If you havent considered quitting, now is a good time to do so.
There are still also some foods that are more likely than others to trigger reflux, this
includes mint, fatty and spicy foods, tomatoes, garlic, coffee, tea, chocolate, carbonated
and citrusy drinks and alcohol.
One study in people with acid reflux showed that eating a meal containing even raw onion
significantly increased heartburn and belching.
Whats wrong with belching?
Well, it might be unpleasant to those around you, but moreover the acid is sent up the
esophagus, making it worse.
Raw onions might also irritate the lining of your esophagus, worsening heartburn.
So ditch the onions for now.
Number 3: Stay up after eating.
When you're standing, or even sitting, gravity helps keep acid in the stomach.
Finish eating three hours before you go to bed.
And avoid naps after lunch.
Number 4: Avoid vigourous exercise after eating.
Wait at least a couple hours after you eat to do anything vigorous.
Normal walking is fine, just avoid anything strenuous.
Number 5: Sleep on an incline.
One study showed that patients who raised the head of their bed had significantly fewer
reflux episodes and symptoms, compared to those who slept without any elevation.
Using a wedge shaped pillow underneath you has been a big help for most.
Ive left the one I recommend in the description below, so definitely check that out.
Number 6: Lose weight if its advised by your doctor.
if you have too much belly fat, the pressure in your abdomen may become so high that the
lower esophageal sphincter gets pushed upward, leading to more heartburn.
Several observational studies show that extra pounds in the abdominal area increase the
risk of reflux and GERD and controlled studies show that healthy weight loss may relieve
reflux symptoms Number 7: Avoid tight fitting clothing.
Clothes that fit tightly around your waist put pressure on your abdomen and the lower
esophageal sphincter.
Anyone who experiences acid reflux for more than a few weeks or if the symtpoms worsen,
should see a doctor, as medical treatment may be necessary.
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