Tired of that burning sensation in your chest? Acidity isn’t just uncomfortable; it can be a sign of a bigger issue. Believe it or not, your couch potato lifestyle might be fueling the fire.
When you’re glued to your seat, your body’s natural digestive rhythm slows down. Physical activity is your body’s gym for digestion, helping break down food efficiently. Skipping workouts can lead to a buildup of acids, causing that irritating heartburn. Don’t let acidity steal your peace – it’s time to move and shake things up!
How does acid reflux occur?
A valve at the stomach’s entrance is a ring of muscle called the lower oesophageal sphincter (LES). This valve usually closes when the food passes through it, preventing the stomach’s acidic contents from flowing back into the esophagus.
However, in the case of people suffering from acidity, the LES doesn’t close or open too often. This allows the acid produced by the stomach to rise in the food pipe, irritating the esophagus and stomach and causing symptoms like heartburn, a sour taste in the mouth, and nausea. If the acid reflux is more frequent, twice or thrice a week, it is called GERD (Gastro-Oesophageal Acid Reflux Disease).
Remedies to cure Acidity or Acid Reflux
5 Tips to help you get rid of acidity
1. Empower yourself with lifestyle changes:
A very general treatment is to make lifestyle changes. Include any form of physical activity, whether cardio, walking, strength training, or swimming. According to the American Council on Exercise, doing 150 minutes of cardio and 75 minutes of strength training in a week is essential to maintain a healthy lifestyle and to stay away from all health issues
2. Don’t overeat:
Follow dietary guidelines and practice portion control. Avoid overloading your plate at once; instead, split your daily eating into frequent 5-6 meals.
Stick to regular meal times to keep your energy levels up. Eating simultaneously every day is crucial for maintaining focus and energy.
3. Chew your food well:
This is one essential tip when it comes to acidity. Slowly eat your food and chew it well. Try not to drink from straws and chew gums because you tend to inhale a lot of air while sucking from straw and chewing gum which causes gas.
4. Don’t lie down immediately after taking meals:
After eating, sit upright for 2-3 hours or walk around. Lying down immediately will cause the acid to rise in the throat, leading to a sour taste in the mouth.
There should be a gap between every meal. Keep at least 2 to 2 a half hours between meals for better digestion.
5. Lift your head when you sleep:
You are advised to raise your head and sleep if you have problems like acid reflux or sinus, so people start stacking pillows. I recommend using a wedge pillow instead. Stacking pillows will raise only your neck and head, while a wedge pillow will elevate your head, neck, shoulders, and body up to your torso—antacids in severe cases. People who overproduce acid should not stop taking their medication immediately, thinking that they have started eating healthy. Your doctor will gradually lower the dosage over time if required.
Foods that cause heartburn
Here is a standard list of foods that cause heartburn in many people. These foods should be avoided. However, it’s important to note that the symptoms of these foods may be similar for some but might not be for others. This is because each person’s body reacts differently to different foods.
To identify your ‘trigger foods’, maintain a journal and note for at least 3-5 days which particular food irritates your food pipe and stomach. This will help you personalize your diet to better manage your acidity and acid reflux.
- Milk
- Tomato products (cooked/ raw)
- Carbonated drinks
- Caffeine
- Spicy food
- Citrus fruits
- Oils/ high fats foods/ fried foods
- Salad dressings
- Orange juice
- Alcohol
Acid reflux diet (GERD diet)
Eat smartly for acid reflux and plan so you don’t have to skip a meal. This is how and what you can eat to maintain your metabolism and circadian rhythm. Feeding your body at random hours will spoil digestion and appetite and also spike your blood sugar.
7 Tips That Help with Acid Reflux (Heartburn)
- Daily start your day with 5 raisins soaked overnight.
- Have a healthy breakfast: eggs, stuffed roti, oatmeal, shakes, etc.
- Mid-day meal can be buttermilk or chia seed water with my homemade gulkand
- Lunch can be dal rice, chicken curry rice, or paneer roti with salad.
- Post heavy meal. I would suggest chewing 1 green elaichi (cardamom) and sucking on to one laung (clove)
- For evening tea, there are two concoctions that you can choose from. First, consume ginger, saunf, and mint water. Boil all the ingredients in the water, strain, and drink like hot tea. Second, Crush elachi and lung in a mortar and pestle. Add it to the boiling water, adding a little jaggery if you want. This will give you instant relief from acidity. Consume it as a tea.
- The last step is to have an early dinner. Don’t eat very close to your bedtime. There should be a gap of at least 2 hours before sleep.
Read Also: Gastrointestinal Diseases: Symptoms, Treatment & Causes
Acid Reflux Heartburn Tips & Foods to Avoid
FAQs on Acid Reflux
1. Can overheating trigger heartburn?
Yes, overheating can contribute to heartburn. When the muscle at the top of your stomach doesn’t close properly, stomach acid can flow back up into your esophagus, causing heartburn.
2. Can being overweight trigger acidity?
Yes, being overweight is linked to acid reflux.
3. Can medicines cause heartburn or trigger acidity?
Some medications, including those for blood pressure, arthritis, and anxiety, can cause heartburn.
4. Are there any lifestyle changes that might help with GERD symptoms?
Yes, you can try these tips to help with heartburn:
- Eat smaller meals more often.
- Avoid eating close to bedtime.
- Elevate your head while sleeping.
- Get regular exercise.
5. What is the difference between heartburn and acid reflux disease?
Heartburn is a common, occasional burning feeling in your chest. Acid reflux disease is when heartburn happens more than twice a week.
6. Which foods should be avoided if I have GERD?
Avoid fatty foods, caffeine, chocolate, alcohol, spicy food, and fried food.
7. Can drinking tea or coffee on an empty stomach cause acidity?
Yes, drinking tea or coffee on an empty stomach can irritate your stomach and lead to acidity. Try eating something light before your drink.
