If you live with Acid Reflux like I do, and it has disrupted your life in so many ways. Causing you to lose sleep because your stomach is not settled and you need to stay up to avoid reflux. You can no longer enjoy certain foods because it can trigger an attack of Acid Reflux and heart burn. The worst part about Acid Reflux is the heart burn and trying to figure out how to stop it and provide some relief and comfort to your burning chest and throat.
Well if you are like me and need some tips and tricks just keep reading.
Acid Reflux is a condition that can be managed through dietary changes and medication for some of us. The other option is surgery for those who prefer to go that route. Surgery is always a last option for me to consider if I have a choice in the matter. But, if I can manage through making some sort of change I am open to it. Plus dietary change is usually a good thing it benefits me in other ways.
What is Acid Reflux (AKA GERD)
So what is this annoying condition called Acid Reflux. When the stomach acids & food flows back into your esophagus and throat causing a burning in the chest (AKA heart burn).
What's causing This Reflux
When your lower esophageal sphincter the muscle that controls the passage way between your esophagus and your stomach doesn't close completely to keep the acid and food in. The esophageal sphincter can weaken over time due to many factors.
When Does It Occur
It's occurs when you over eat, or eat certain foods that triggers it and when you lay down before your food has fully digested.
Symptoms
- Stomach bloating from the acid build up
- Burning feeling in the chest, stomach and throat
- Feeling the urge to belch
- Coughing, tickly in the throat
- Feeling a lump in your throat like you need to swallow
- Regurgitation of acid or food
My Tips for Managing Acid Reflux
1. I invested in a good wedge pillow that I sleep on, that elevates my head above my feet to prevent any acid or food refluxing into my esophagus and making it's way into my throat.
2. I eat several small meals through the day and chew my food thoroughly before swallowing. I use smaller plates (5 x 5), to prevent me from over eating so I only eat what fits on that plate. Overeating makes the condition worse, a full stomach can trigger heart burn and acid reflex.
3. I bought a 50oz water bottle so I can drink water throughout the day. It helps to dilute my stomach acid. I drink 75oz of water each day not only for the acid reflux but just for my overall health. But drink the amount that works for you.
4. I avoid eating a large meal after 6:00 P.M. I eat my lightest meal at dinner and that is usually before 6:00 P.M. Anytime after that I only snack on certain foods. Yogurt, multigrain cracker with cheese, fruits, a bowl of grain cereal. Nothing that's going to fill me up or cause triggers. I give my body time to digest the food in my stomach before I go to sleep.
5. After I eat, I avoid laying down, exercising, napping or bending forward. Too much movement in the stomach area can cause the acid and food to reflux into the esophagus. I sit up and relax, it keeps my stomach calm.
6. I eat my daily serving of grains, to make sure I achieve my daily bowel movement to prevent any back up in my intestine and stomach.
Wedge Pillow
Foods That Help with Heart Burn and Acid Reflux Symptoms
-To dilute the stomach acid, settle the stomach, relieve bloating and sometimes triggers a bowel movement.
1. Low Fat Milk and Kefir
2. Ginger Tea (made with fresh ginger or ginger tea bags)
3. Fruits (apples, bananas)
4. Whole grains (oatmeal, granola, cheerios)
5. Honey
Foods To Avoid or eat sparingly - Triggers for Acid Reflux
1. Chocolate
2. Processed foods
3. Fried or fatty foods
4. Caffeinated Beverages
5. Spicy foods (hot peppers anything, that brings the heat)
6. Citrus fruits/juices and acidic foods
7. Carbonated drinks, alcohol
8. Peppermint, garlic and onions
To identify which foods are your trigger for Acid Reflux, you should keep a food diary. This will help you to adjust your diet so you can manage your Acid Reflux.
Thanks for stopping by and if you have any tips you want to share, please leave a comment.
Lucy
No comments:
Post a Comment