Acid Reflux is more common than we think. It can happen to any person belonging to any age group. If you happen to experience acid reflux more than twice a week, you may have gastroesophageal reflux disease (GERD). In such case, heartburn is among the symptoms of GERD, other symptoms include coughing, chest pain and inflammation.
GERD can be treated with medications, such as antacids, and dietary changes. You may adapt your diet to a GERD diet plan which includes foods that soothe your symptoms of acid reflux. While this condition can be treated with medicines, there are some home remedies that you can do to ease your symptoms.
1. Maintain a healthy weight
GERD seems to be most common in adults who are obese or overweight. Excess fats especially around the abdominal area cause uncomfortable pressure on the stomach. As a result, you’re at risk of stomach acids going back into the oesophagus and causing heartburn, acid reflux and vomiting.
If you are overweight, try to lose up to 1-2 pounds per week. Engage in exercises and workout activities that help you target your abdominal area more. Cycling is a great way to stay fit and you might end up enjoying this activity.
2. Know your food intake
Certain trigger foods can increase your risk for acid reflux. With GERD, take note of the food items that can lead to symptoms. Some foods and drinks that cause acid reflux are:
- citrus fruit juices
- soda
- caffeine
- chocolate
- onions
- garlic
- tomato-based foods such as tomato sauce
- fast foods and greasy foods with high-fat content
- Alcohol
By avoiding these triggers, you may experience ease in symptoms. Keep a food journal and note down which foods are good for your body and which are not, this way you can easily identify stomach-friendly foods for you.
3. Eat small meals
Eating smaller meals throughout the day puts less pressure on the stomach, which can prevent acid reflux. By eating smaller meals more frequently, you can reduce the chances of heartburn and also consume fewer calories.
Also, try to avoid lying down after meals. Doctors recommend waiting at least an hour or two before going to bed. Walk for at least half an hour after you take your meals so the food gets properly digested.
4. Quit smoking
Smoking is among the major factors of heartburn. Smoking damages the lower oesophagal sphincter (LES), which is responsible for preventing stomach acids from going back up. When the muscles of the LES get weak due to smoking, you may get more heartburn episodes. Try to quit smoking or lessen the frequency. It will help a lot in the longer term.
5. Explore herbal remedies
Many herbal teas may help cure the symptoms of acid reflux. Some of these are:
- liquorice
- marshmallow
- chamomile
- slippery elm
- Green tea
Check with your doctor before using any home remedies as these herbs might interfere with your medications. Talk to a gastroenterologist about which herbs might be suitable for your treatment plan.
