Do you ever take a moment to stop eating and loosen up your girth because you need “more space” in your stomach? Do you feel so overloaded with food that you cannot budge or even have difficulty breathing? Do you feel that burning sensation in your chest like someone just lit a fire inside your body? This blog will help you understand the easiest way to stop acid reflux and heartburn.
A frequent problem with us Indians is that we are powerless against spicy and fried food. They follow us in the streets, the market stalls, our office canteen, and even our home! We cannot avoid a plate of momo with extra mayonnaise and chili chutney or an aromatic platter of pav bhaji. What about those street rolls, and do not get me started on the Biryani! With so much to serve on one plate, we make adjustments on the healthier side. When we overstuff ourselves with food, the acids inside our stomach rise to our food pipe repeatedly and cause a burning sensation in our chest or the middle of our abdomen. As disgusting as it sounds, this is a crucial concern of about 20% of the general folk all the time!
What are the common causes of heartburn?
Heartburn is a common symptom of gastroesophageal reflux disease (GERD). GERD is a condition in which stomach acid and other ingredients inside the stomach rise back up into the esophagus (the tube that carries food from the mouth to the stomach). Just like the tendency to throw up after stuffing your stomach with excess food.
Heartburn occurs due to the backflow of stomach acid into the esophagus. When this happens, the acid irritates the lining of the esophagus. It can cause a burning sensation in the chest or throat, known as heartburn.
First, it is essential to understand what causes heartburn. Heartburn occurs when stomach acid flows back up into the esophagus. It can happen when the lower esophageal sphincter, a muscle that separates the stomach and esophagus, relaxes or weakens. It is due to certain foods or drinks, pregnancy, obesity, smoking, and fixed medications.
So is there a way to stop heartburn permanently?
To your relief, the answer is YES! Heartburn is a common ailment that can be entirely painful and uncomfortable. Many people suffer from heartburn regularly, and it can be tough to find relief. You can do a few things if you are looking for a way to stop acid reflux and heartburn.
Take time to exercise daily –
Make it a habit to do a full-body stretch in the morning after you wake up. Not only will this help with your joints and muscles and help with better blood circulation, but it will also leave you feeling fresh for the whole day. The best stretching for the overall body is a few rounds of Surya Namaskar. You can also add some cardio or other exercises.
Eat healthily and take time to chew slowly –
While we should always choose healthier food options, how we eat is important too. Not overeating and taking small bites are very necessary for digestion. When we chew slowly, we give time for food to ingest. It also ensures that we get filled by eating the right amount and not just stuffing up because we think we can. Eating smaller meals more frequently throughout the day is also helpful.
Keep your dinner light, and do not overeat during the night –
Eating heavy dinner causes bloating, gas, and other problems which disrupts digestion. Food needs time to digest in the stomach. We should have a proper time frame between all our big meals. Also, having dinner two-three hours before going to sleep ensures better metabolism and sound sleep. Quick tip, eat your dinner four hours before going to sleep if you want a flat belly.
Take a brief walk after lunch –
Kids at school have playtime after lunch. It is a well-designed schedule because they have better digestion. Those extra minutes of playtime and even just strolling keep them energized for the rest of the day. Taking a brief walk after a light or heavy lunch means the healthiest way to stop acid reflux and heartburn.
Avoid greasy food, especially during summer days.
Avoiding fatty, fried, or spicy foods can help to reduce heartburn. We know the struggles of dieting and eating healthy(trying to). But do you know that your skin and hair are related to gut health? What you eat, what your body digests, and the nutrients it absorbs are essential for skin and hair health. To get healthy hair, skin, and nails, eat healthy food which is easily digestible and does not cause heartburn.
Avoid sugary drinks
Sugar is the cause of all things nasty. Excessive sugar intakes cause many health problems, including diabetes, fatty liver, obesity, and skin and hair problems, but it also hugely upsets the stomach. The amount of glucose our body needs gets from rich sources of fruits and vegetables. Overloading sugar only causes indigestion and fat deposits which in turn causes heartburn. Avoid food and drink beverages containing sugar.
Make a few sleeping adjustments –
Sleeping can be most difficult during heartburn, but some proven techniques can make you at sleep ease. Sleep sideways. For some people, sleeping sideways, especially on their left, can make heartburn more tolerable. For some others, they prefer the right side. Either way should work. Also, elevating the head and keeping a light pillow under your lower back while sleeping on the back can be very helpful.
Avoid drinking and smoking if you haven’t already –
Drinking and smoking are bad enough, but they cause acidity and indigestion, leading to constipation and diarrhea. This bad habit breaks and weekends the human body down to its gut. Life has many adventures to offer. Nevertheless, this is only a cheapskate. Still not convinced? Let us try another way. Avoid drinking and smoking if you want to pass a good stool every day.
So now you know what to eat, what to avoid, and how to implement it. So if you follow these tips and guidelines religiously, your digestion will improve immensely, and slowly you will never have another heartburn.
Everyone is different, so you will need to experiment somewhat to figure out what works for you.
Once you know what is causing your heartburn, you can take steps to prevent it. Avoiding trigger foods and drinks, eating smaller meals, avoiding late-night eating, and losing weight can all help. Additionally, elevating the head of your bed can also be a helpful way to stop acid reflux and heartburn.
If you are still struggling with heartburn, there are a few over-the-counter medications you can try. Antacids can help to neutralize stomach acid. H2 blockers can reduce the acid your stomach produces and can be significantly helpful. It is always better to consult a Gastroenterologist in Delhi and not take risks with your health. If you need help in reaching out to the right doctors and consultants, Credihealth is your guide to a safe medical experience. At Credihealth, we provide you with the best healthcare services at an affordable cost and hassle-free. Credihealth lets you access appointments with the multi-talented team of specialists as per their availability.