Acid reflux, also known as gastroesophageal reflux disease (GERD), is a health condition that involves a burning pain, known as heartburn, in the chest area. It happens when stomach acid flows upward into the food pipe. The American College of Gastroenterology found that over 60 million Americans experience heartburn at least once a month, and at least 15 million experience it daily. These numbers are high, but there are some ways to manage the discomfort that acid reflux can cause.
Tips on how to get rid of acid reflux
Watch Your Portions: One of the main reasons why there is reflux entering the esophagus is because the stomach is too full. In order to prevent this, eat sparingly and try not to rush. Snacking between meals is one way to help with cutting down portions without feeling hungry. Instead of eating three large meals a day add those snacks in!
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Avoid Carbonated Beverages: When these beverages are consumed, they cause people to burp. A burp sends acid into the esophagus, causing acid reflux. Try to stay away from the carbonation if you want to reduce your chances of acid reflux.
Stay Up After Eating: Laying down after a meal isn't the best thing you could be doing for your body. When sitting or standing, gravity will naturally help the foods you've consumed travel down to your stomach. This also helps with keeping the stomach acid in the stomach. If you can, try eating 3 hours before bedtime to help ensure your stomach is prepared for you to lay down.
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Foods to Avoid: Often times, people who struggle with acid reflux are advised to stay away from a few, specific, foods. According to Foodicine Health, some foods that can trigger reflux include mint, spicy foods, fatty foods, onions, garlic, chocolate, coffee, tomatoes, tea, and alcohol.
Stop Smoking: Smoking has a lot of health risks associated with it, and acid reflux is one of them. The nicotine that cigarettes contain relaxes the lower esophageal sphincter. The lower esophageal sphincter is a valve that is between the stomach and the esophagus. When this valve is relaxed, the esophagus is not closed properly allowing stomach acid to enter in.
Relax: Too much movement after eating can cause acid reflux to occur. Try to avoid exercising immediately after eating a meal-no matter what time of day. A calm stroll after a meal is fine, but the more strenuous the workout, the more likely it is for acid to enter your esophagus. Stay away from movements that involve bending over, specifically.
Add an Incline: When sleeping with your head higher than your feet-approximately, 6 to 8 inches, you optimize your ability to avoid acid reflux. You can achieve this by investing in a foam wedge support for your upper body. Be sure not to stack pillows because you will not receive the necessary support.
Acid reflux is a medical condition that can be very uncomfortable. If your acid reflux is reoccurring, give these tips a try to manage your symptoms.
