Important Diet and Lifestyle Changes You Can Make Today to Reduce Your Acid Reflux Symptoms
While more people are working from home, many have discovered new ailments that may otherwise would've gone undetected. Acid reflux is one of them.
By definition, acid reflux is a chronic condition in which acid from the stomach flows back into the lower esophagus, causing pain or tissue damage. The burning sensation is known as heartburn. More than 60 million Americans experience heartburn at least once a month, and at least 15 million suffer from it daily. Some reflux is totally normal and harmless, usually causing no symptoms. But when it happens too often, it can burn the inside of the esophagus.
"If you are frequently experiencing heartburn, having difficulty swallowing or if over the counter medications no longer control your symptoms, talk to your primary care physician," Dr. Mohapatra, Gastroenterologist at Union Medical Group, said. "Your doctor may want you to undergo testing and can discuss further treatment plans to reduce your symptoms."
Control Acid Reflux Disease with Diet & Lifestyle Changes
Diet
Food is a major crippling factor in the American culture. Poor diet choices and lifestyle habits have contributed to the rise in acid reflux cases. Eating large meals, late at night or on the go, along with fatty or fried foods can trigger reflux.
Common foods and drinks that trigger symptoms are:
• Alcohol
• Carbonated beverages
• Chocolate
• Citrus fruits, such as oranges or lemons
• Coffee or tea
• Fatty or fried foods
• Foods containing tomato, such as spaghetti sauce, salsa or pizza
• Garlic and onions
• Mint
• Spicy foods
It may be time to create your acid reflux diet. There are several foods that can help neutralize stomach acid, including:
• Bananas
• Melons
• Oatmeal
• Yogurt
• Green Vegetables
• Egg Whites
• Whole Grain Bread
Smoking
The tobacco found in cigarettes, cigars, pipes, chew, snuff and vape can cause and aggravate heartburn and acid reflux symptoms. The nicotine in tobacco products can weaken and relax the lower esophageal sphincter. Nicotine can also increase acid production in your stomach.
*Smoking also increases the risk for cancer of the esophagus.
Pregnancy
Many women experience acid reflux for the first-time during pregnancy. This is caused by increasing levels of hormones combined with pressure from the growing fetus. Usually worst during the third trimester, the symptoms almost always go away after delivery.
While millions of people experience acid reflux and heartburn, here are a few simple modifications you can make to your lifestyle for effective changes.
Don't Overeat
• Avoid eating large meals. Acid reflux usually increases after meals, and larger meals seem to make the problem worse. Eating slowly and walking after meals may also help reduce reflux symptoms.
Lose Weight (If Needed)
• Excessive pressure inside the abdomen is one of the reasons for acid reflux. Losing belly fat might relieve some of your symptoms.
Follow a Low-Carb Diet
• Acid reflux might be caused by poor carb digestion and bacterial overgrowth in the small intestine. Low-carb diets appear to be an effective treatment, but further studies are needed.
Limit Your Alcohol & Caffeine Intake
• Excessive alcohol and caffeine intake can worsen acid reflux symptoms. If you experience heartburn, limiting your alcohol and caffeine intake might help ease some of your pain.
Chew Gum
• Chewing gum increases the formation of saliva and helps clear the esophagus of stomach acid.
Don't Drink Too Much Citrus Juice
• Most patients with acid reflux report that drinking citrus juice makes their symptoms worse. Researchers believe citrus juice irritates the lining of the esophagus.
Eat Less Chocolate
• There is limited evidence that chocolate worsens reflux symptoms. A few studies suggest it might, but more research is needed.
Avoid Mint
• A few studies indicate that mint may aggravate heartburn and other reflux symptoms, but the evidence is limited.
Don't Eat Before Bed
• People with acid reflux are generally advised to avoid eating within the three hours before they go to sleep as this may worsen acid reflux symptoms at night.
If your acid reflux symptoms become more persistent and occur more than twice a week, you may have Gastroesophageal Reflux Disease or GERD. GERD can cause bad breath, nausea and vomiting, respiratory problems, difficulty or pain when swallowing and/or decay.
Contact your Union Medical Group primary care provider when acid reflux symptoms persist.