Today we are going to talk about all those people who often feel a burning sensation in their food pipe or what is medically known as the oesophagus.
And likewise, they often wake up
suddenly at night because they feel some upward acid reflux in their throat or even
it is felt in their nose sometimes. This is commonly known as GERD
(Gastro-Esophageal Reflux Disease).
The word Gastro in GERD is for the stomach. So basically when our food passes through our mouth it goes to the stomach through the food pipe/oesophagus.
There is a valve or what can be commonly called a gate between the esophagus and stomach which is called LES(Lower Esophageal Sphincter) that prevents the food from going back to the food pipe.
But
it becomes weak in people with GERD and does not close properly. And due to
this any component that is inside the stomach can travel back to the food pipe and
even to your mouth and nose.
Now I am going to tell
you how can u get rid of acidity, indigestion, heartburn and GERD without
any medication. Here are some important yet simple steps that you can follow:
1. Avoid Fatty & Fried Foods
Fatty foods impose two effects: Firstly, it affects the closure of LES and slows down the passage of food through the stomach. Deep-fried and high-fat foods should be avoided.
2. Decrease Food Quantity & Increase Food Frequency
It’s a common practice to have two or three large meals in a day. This can also affect the ability of the closure of LES.
This habit should be replaced with frequent small meals. You
can have more than two to three small meals rather than consuming too much at a
time.
3. Avoid Certain Foods
The foods that trigger
your acidity should be strictly avoided. For instance, chocolate has some
components that can again affect the functioning of LES. Fizzy drinks, cold
drinks and sodas should also be avoided. Next is coffee which is good in a lot
of aspects but for people with GERD, this should not be consumed too often.
A very very important
tip which is very common is to maximize the amount of water you are drinking
and add more fruits and veggies to your diet to sort out this issue without
any medication.
4. Lifestyle Modifications
If your weight
according to your height and age is too much or too low then try to achieve
your IBW (Ideal Body Weight). Especially
if you are overweight then there are more chances that you can fall prey to
acidity and problems like acid reflux.
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Always try to have an
active lifestyle. Have a routine of doing exercise at least thrice a week. It’s
a must to have a 30-minute brisk walk daily. And don’t wear too tight clothes
that put pressure on your abdominal regions.
5. Alter Your Sleep Behavior
You have to make two changes to your sleeping patterns to eliminate issues like acidity and GERD without any medications.
Firstly, Never sleep too soon after having a large meal. Your bedtime and dinner should at least have a 3-hour break.
Nextly, if you face the issue of acid reflux then try to make your bed a little inclined. Your head should be elevated as compared to your lower body.
The Final Note
Heartburn is an
unpleasant condition that can be brought on by a number of different things.
Making a few easy
modifications to your food and daily habits may also be helpful, even
though there are numerous drugs and therapy alternatives available to reduce
heartburn which can use if the issue is severe.
To determine what works
for you in reducing heartburn and acid reflux, try some of the suggestions
above.