Acid reflux or heartburn as it is commonly called occurs when the acid in your digestive tract travels from the stomach up into the esophagus. If you are looking for some advice on how to minimize the discomfort and pain associated with this condition, you can use these seven acid reflux relief tips to prevent or reduce these symptoms.
Eating a large amount of food at one time can cause acid reflux symptoms to be worse. Instead of eating until you feel stuffed, only consume food until you are comfortably full. Be sure that you take your time when eating a meal and chew slowly so that you can enjoy each mouthful.
Limit Beverages at Mealtime
Drinking liquids will add more volume to the food inside your stomach. This increase stomach distension. When you have a very full belly, it exerts added pressure on your lower esophageal sphincter. This is the muscle that usually prevents food from traveling back to your esophagus. In order to minimize the amount of volume in your stomach, take small sips of water as you are eating. Try to do more of your drinking in between meals instead of during them.
One of the main contributors to heartburn is being overweight. Individuals who are overweight are two times as likely to experience acid reflux than individuals at a healthy weight. Added weight can also increase the pressure on your stomach and lead to back flow. In addition, body fat might release chemicals that can interfere with regular digestive functioning. Fortunately, research shows that even losing just a little weight can really help to control heartburn and relieve symptoms.
Moderation is key here. Vigorous exercise, such as running, may actually get your digestive tract agitated and provoke acid reflux. However, low impact, moderate exercise like walking can be very beneficial in aiding your digestion. Of course exercising can also help you to lose weight.
Stay Away From Fatty Foods
Lay off foods such as marbled steak, deep-dish pizza, fried foods and chicken wings. High fat meals can provoke acid reflux. You should focus on eating lean proteins (seafood, poultry, lean red meat), whole grains, produce rich in fiber and whole grains instead.
Watch for Trigger Foods
The most important step in preventing acid reflux is to eat smaller meals. However, there are also specific foods that may aggravate symptoms for some people. Fatty and fried foods, caffeinated beverages, alcohol, mints, chocolate, fruit, citrus juices, tomato sauce, tomatoes, garlic, onions, spicy and carbonated beverages are some of the main culprits. However, every person has his or her own triggers, so you need to watch out for any foods that are causing you discomfort.
Don’t Lie Down Right After Eating
If you have a tendency to get acid reflux, then you shouldn’t lie flat for at least two hours after eating a snack or meal. Walking around will help to keep the gastric juices flowing in the proper direction.
Heartburn can be very uncomfortable and painful. However, if you use these seven acid reflux relief tips above, you can help to prevent and manage these symptoms.