How to Prevent and Relieve Acid Reflux
Rose May Pimentel in Health
Jun 18, 2020 • 3 min Read
Having uncomfortable, burning pain in the chest or stomach especially after eating? Heartburn? According to research, millions of people around the world are suffering from acid reflux. Not only adults but even children. Acid reflux, more popularly known in the Philippines as “hyperacidity”, is a fairly common condition involving the backward flow of stomach acid into the esophagus, the tube that connects the throat and stomach. Acid reflux is more specifically known as gastroesophageal reflux.
Acid reflux is not life-threatening but causes discomforts that may restrict one’s daily activities. Its symptoms must not be ignored to prevent complications. Here are some natural ways from Healthline to prevent and relieve acid reflux, all backed by scientific research:
1. Don’t Overeat
Avoid eating large meals. Acid reflux usually increases after meals, and larger meals seem to make the problem worse.
2. Lose Weight
Excessive pressure inside the abdomen is one of the reasons for acid reflux. Losing belly fat might relieve some of your symptoms.
3. Follow a Low-Carb Diet
Acid reflux might be caused by poor carb digestion and bacterial overgrowth in the small intestine. Low-carb diets appear to be an effective treatment.
4. Don’t Drink Too Much Coffee
Evidence suggests that coffee makes acid reflux and heartburn worse. If you feel like coffee increases your symptoms, you should consider limiting your intake.
5. Chew Gum
Chewing gum increases the formation of saliva and helps clear the esophagus of stomach acid.
6. Avoid Raw Onion
Some people experience worsened heartburn and other reflux symptoms after eating raw onion.
7. Limit Your Intake of Carbonated Beverages
Carbonated beverages temporarily increase the frequency of belching, which may promote acid reflux. If they worsen your symptoms, try drinking less or avoiding them altogether.
8. Don’t Drink Too Much Citrus Juice
Most patients with acid reflux report that drinking citrus juice makes their symptoms worse. Researchers believe citrus juice irritates the lining of the esophagus.
9. Limit Your Alcohol Intake
Excessive alcohol intake can worsen acid reflux symptoms. If you experience heartburn, limiting your alcohol intake might help ease some of your pain.
10. Consider Eating Less Chocolate
A few studies suggest that chocolate worsens reflux symptoms.
11. Don’t Eat Within Three Hours of Going to Bed
Observational studies suggest that eating close to bedtime may worsen acid reflux symptoms at night.
12. Elevate the Head of Your Bed
Elevating the head of your bed may reduce your reflux symptoms at night.
13. Don’t Sleep on Your Right Side
If you experience acid reflux at night, avoid sleeping on the right side of your body.
Studies show that simple dietary and lifestyle changes can significantly ease heartburn and other acid reflux symptoms. If these ways aren’t effective or if you have severe pain, you may need to see your doctor. You may also need medication to control reflux even as you pursue lifestyle changes. Stay healthy!
