Gastroesophageal reflux, characterized by symptoms such as heartburn, a burning sensation in the chest, and indigestion, can disrupt your daily life. Currently, the rate of patients suffering from gastroesophageal reflux disease is continuously increasing and is showing a trend towards affecting younger individuals.
Reflux is a condition where stomach acid backs up into the esophagus, causing various uncomfortable symptoms such as: heartburn, sour belching, chest pain, difficulty swallowing, and dry cough…
The causes of gastroesophageal reflux can be attributed to multiple factors such as: an unhealthy diet, stress, obesity, pregnancy, and more.
The increasing prevalence of gastroesophageal reflux disease is a growing concern, especially among younger individuals.
Adjusting your diet is one of the important factors that can help improve gastroesophageal reflux. Experts recommend avoiding highly acidic foods such as coffee, alcohol, tomatoes, spicy dishes, or greasy foods that can exacerbate acid reflux symptoms.
Instead, focus on consuming low-acid, high-alkaline foods that help reduce irritation to the esophagus lining, such as bananas, almonds, broccoli, kale, apples, kiwi, dragon fruit, pineapple, and other fruits in moderation.
These fruits are rich in vitamins, minerals, fiber, and other essential nutrients. Consuming them wisely can provide your body with necessary nutrients. Furthermore, they contain a significant amount of pectin, which can promote digestive motility and facilitate the digestion and absorption of food.
Fruits recommended for those prone to sour belching and gastroesophageal reflux.
For the best results, you should also limit spicy, hot, greasy, and heavily seasoned foods. These foods are major triggers for increased stomach acid production, which can worsen reflux symptoms. Additionally, avoid carbonated drinks, alcoholic beverages, and coffee. These drinks not only stimulate acid production but also increase pressure on the lower esophageal sphincter, making it easier for acid to back up.
Rather than eating three large meals, consider dividing your meals into 5-6 smaller portions. This helps reduce pressure on the stomach and maintain stable blood sugar levels. And don’t forget to drink enough water, as it plays a crucial role in diluting stomach acid, aiding digestion, and preventing constipation.
Changing your lifestyle is also vital in managing gastroesophageal reflux. Try implementing the following suggestions:
Weight loss: If you are overweight, losing weight healthily will help reduce pressure on the stomach and esophagus, thereby minimizing reflux.
Weight loss can improve gastroesophageal reflux symptoms.
Get enough sleep: Lack of sleep not only makes you tired but also increases stomach acid production, leading to uncomfortable symptoms. Aim for 7-8 hours of sleep each night.
Exercise regularly: Gentle exercises such as walking, yoga, and swimming can strengthen abdominal muscles, improve digestion, and reduce stress.
Avoid stress: Stress is one of the primary causes of gastroesophageal reflux. Find ways to relax, such as meditation, yoga, listening to music, or spending time on your hobbies.
A natural remedy that is effective for those frequently experiencing gastroesophageal reflux is the use of herbs. First, ginger can help reduce inflammation and inhibit acid production, soothing the stomach lining. It is advisable to drink 2-3 cups of warm ginger tea daily. To make ginger tea, slice fresh ginger, boil it in water for about 15 minutes, and then strain the liquid. Additionally, you can add fresh ginger to dishes like soups and stews to enhance flavor and support digestion.
Ginger helps reduce inflammation and inhibit acid production, soothing the stomach lining.
Next, peppermint leaves can alleviate symptoms of indigestion and heartburn. Drinking peppermint tea about 30 minutes after meals can effectively reduce heartburn and indigestion. To prepare the tea, take a few fresh peppermint leaves, wash them, soak them in hot water for 5-7 minutes, and then enjoy.
Lastly, honey creates a protective layer, helping heal ulcers and reduce pain. Dissolve 1-2 tablespoons of honey in a glass of warm water and drink it before bedtime to soothe the stomach lining and improve sleep. You can also combine honey with other herbs like ginger and turmeric to enhance its effectiveness.
To minimize uncomfortable symptoms from stomach pain, pay attention to certain lifestyle habits. First, elevate the head of your bed by about 15-20cm while sleeping to reduce pressure on the stomach.
Quitting smoking is good for digestion and overall health.
Wearing loose and comfortable clothing can also help minimize the risk of heartburn and indigestion. Additionally, you should greatly limit smoking. Nicotine in cigarettes decreases pressure on the lower esophageal sphincter, increasing the risk of gastric reflux. Quitting smoking is beneficial not only for digestion but also for overall health.
