It is sage advice that prevention is better than cure; also, medications may seem the easier way out on a short-term basis – pop one pill, and you’re done. But doctors and researchers agree that non-medication
related changes and life improvements are much sustainable and more effective. On a longer, discuss a few things you can do to manage acid reflux without medications. Let’s begin.
1. Eating sparingly and slowly When the stomach is full, the pressure
inside increases. This leads to more food that tries to push and reflux back into your esophagus. k/a grazing. Eat small balanced meals Eat frequently And avoid eating large meals 3 times a day. This will reduce the pressure on your lower
esophagus and helps to control reflux
2. Avoid certain foods People with acid reflux were once instructed to eliminate all but the blandest foods from their diets. But that's no longer the case. People with reflux can easily manage symptoms by avoiding not all but few prevalent culprits. These are foods that are more likely to trigger
reflux; These include mint, fatty foods, spicy foods, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. If you eat any of these foods regularly, you might try eliminating them to see if doing
so controls your reflux, and then try adding them back one by one.
3. Don't drink carbonated beverages. The fizziness of carbonated beverages comes
from the gas that is pressurized into them. When you drink these beverages, gases are
released, making you burp; Burping sends acid into the esophagus and
worsens reflux Drink flat water instead of sparkling water and cold drinks
4. Stay up after eating. When you're standing or even sitting, gravity helps keeps acid in the stomach. When you lie down on a full stomach, food pushes up into the esophagus and eventually causes reflux. For this – make it a habit to Finish eating meals three hours before you go to bed.
I know it’s irresistible, but to decrease your chances of reflux, you should avoid naps
after lunch, avoid late suppers and avoid midnight snacks. Also, it's probably best to avoid vigorous exercise for a couple of hours after eating.
An after-dinner stroll or casual walk is fine, but a more strenuous workout, especially if
it involves bending over, can send acid into your esophagus.
5. Sleep on an incline Another way to let gravity do its job is inclining your bed when you sleep. When you incline your bed, gravity prevents the upward rise of food and liquid into your esophagus, essentially preventing reflux.
Ideally, your head should be 6 to 8 inches higher than your feet. You can achieve this by using "extra-tall" bed risers on the legs of the bed to support
the head of your bed. You can also try using a foam wedge support for your upper body. Just ensure you provide yourself uniform support and don’t obstruct your natural sleep.
6. Lose weight. The muscular structure that supports the lower esophageal sphincter helps to keep it tight and closed. When a person is overweight, there is stress on this muscular structure, leading to
weakness of the esophageal sphincter. This is the initiating point of reflux problems.
Studies have concluded that obesity is associated with a statistically significant increase in the risk of reflux, GERD symptoms, erosive esophagitis, sore throat, and esophageal cancer. They also found that this risk progressively increases with increasing weight.
Doctors agree that its Better to eat less, exercise more, and lose weight rather than
undergo surgery or taking medications for acid reflux
7. If you smoke, quit Nicotine, a key part of tobacco, to relax the ring of muscles in the lower esophagus that keeps acid in the stomach.
Whenever you smoke, that ring relaxes, and acid trickles up and causes that burning sensation. Smoking also decreases the mucous your body normally produces. Mucous is important to prevent acid from attacking the stomach and esophagus from the inside, so when mucus decreases - reflux symptoms increase. Also, most smokers have chest-related problems that make them cough more often. Cough increases pressure inside the abdomen; this increased pressure increases reflux. Each time you cough, acid gets sent upwards, and heartburn increases. Nicotine gums and patches are safer bets for overall health. They will help you overcome
your habit, and they are less likely to give you heartburn. One small study found no increase in heartburn risk in people who used a nicotine patch. I do not need to emphasize how much smoking destroys our bodies from the inside.
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