Heartburn, as acid reflux is commonly called, is a very
unpleasant and annoying condition. Chronic acid reflux problems
are commonly associated with symptoms such as laryngitis, sore
throat and swallowing difficulties. A constantly upset stomach
and a frequent sensation of vomiting and belching are also among
the common acid reflux symptoms. Other problems caused by acid
reflux are as follows: bad breath and tooth erosion, gum
inflammation and chest pains caused by the acid. Although
heartburn is not considered to be a severe condition, it can
cause permanent damage to the esophagus and can also lower the
quality of life for acid reflux patients.
In order to eliminate the negative aspects of acid reflux you
should try to follow some of the following tips. Begin by
leading a healthier lifestyle. For starters, introduce a light
exercise in your daily routine. However, do not exercise right
after eating, as this might cause your abdominal muscles to
contract because of the effort and to push food up on the
esophagus. If the exercise is carried out before meals, you will
improve your blood flow and reduce the chances of acid reflux
problems. Exercising regularly will also help you reduce the
body fat levels. This will have a direct effect on acid reflux,
as abdominal body fat puts even more pressure on your stomach.
Your actions and behavior after meals may help reduce the
chances of acid reflux. Keeping an upright posture relieves the
abdominal muscles of some pressure, which means that digestion
goes smoothly and chances of heartburn are diminished. One of
the most active acid reflux triggers is lying down right after a
meal. Try to stand up or sit for at least one or two hours after
a meal, allowing your stomach to complete digestion. If you are
having problems with acid reflux at night, you might want to use
a larger pillow that will keep your head raised or to tilt the
head of your bed by a few degrees in an upward direction.
Tight clothing and any other element that puts pressure on your
stomach may trigger acid reflux. Also, try to avoid emotional
disturbances because stress induced acid reflux is also a common
condition. A rising temper will have your muscles contract -
including the abdominal muscles, which will soon turn into acid
reflux. Your diet is the next important thing to watch. Eating
smaller meals at intervals of 3-4 hours is better than having
larger meals. You should also try to have your main meal of the
day at lunch, not at dinner. This will allow you to go to bed
without having to worry about digestion time, as a smaller
dinner will be easier to digest.
Some people respond negatively to some food items while others
don't. When you experience heartburn make sure to write down a
list of all the items you consumed and identify the ones causing
the problem. In general, here are the things you want to avoid
as much as possible: spicy foods, fatty foods, alcoholic drinks,
coffee, chocolate and peppermint. As you would expect, the
higher the quantity of the troublesome food the more acid reflux
you will have.
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