The excruciating, burning sensation in the center of the chest that is commonly associated with heartburn is a pain that is all too familiar to the majority of us.
In reality, gastroesophageal reflux disease (GERD) is a prevalent condition that results in indigestion, affecting 18.1-27.8% of adults in the United States. Acid refluxing from the stomach into the esophagus causes heartburn, a characteristic of GERD.
While many people use medications to treat acid reflux and indigestion symptoms, making numerous lifestyle changes can also improve one’s quality of life.
Prevent Heartburn Acid Reflux Remedies
Scientific research supports the following ten natural remedies for reducing acid reflux and indigestion:
1. Eat dinner earlier
The International Foundation for Gastrointestinal Disorders (IFGD) recommends that individuals who suffer from acid reflux consume supper several hours prior to retiring for the evening.
Additionally, consider having your biggest meal of the day at noon to allow for a lighter dinner. Studies suggest that consuming undigested food before retiring for the evening, especially if the meal was substantial, can exacerbate the symptoms of insomnia.
2. Maintain a healthy weight
However, the elevated pressure in the abdomen from excess abdominal fat may displace the lower esophageal sphincter from the diaphragm. Hiatal hernia is the primary cause of GERD.
Additionally, research suggests that excess abdominal fat may increase the likelihood of acid reflux and GERD. In general, obesity is associated with a higher likelihood of developing GERD as a result of the increased pressure within the abdominal cavity.
If you are considering weight loss as a method of managing acid reflux, it is important to consult with your physician to ascertain whether it is appropriate for you and, if so, to determine the most effective and sustainable approach to weight loss.
3. Sleep on your left side
One study found that sleeping on your left side can help reduce acid reflux at night. According to one review, sleeping on your left side may reduce acid exposure in your stomach by 71%.
Although the exact cause is unknown, the anatomy of the stomach may provide an explanation. As you sleep on your left side, acid stays away from the lower esophageal sphincter because the esophagus goes into the right side of the stomach.
Normally, the sphincter prevents stomach acid and unprocessed food from returning to your throat. However, your sleeping position is one thing that could make this stop working.
4. Low carb diet
According to research, having a lot of carbs can make acid reflux worse. On the other hand, cutting back on carbs can help ease the symptoms of GERD.
Unprocessed carbohydrates may result in an excess of bacteria and increased abdominal pressure, potentially exacerbating the acid reflex, according to some experts.
Unprocessed carbohydrates often cause you to burp, experience gas, and experience bloating.
5. Don’t drink too much coffee
Researchers have also found that coffee may briefly loosen the lower esophageal sphincter, which makes acid reflux more likely.
But the research results aren’t clear. For example, older studies didn’t find a link between drinking coffee and acid reflux symptoms.
6. Limit Carbonated Beverages
Researchers have found that drinking a lot of bubbly or fizzy drinks, like soft drinks, club soda, and seltzer, might make you more likely to get reflux.
This could be due to the carbon dioxide content in these drinks, which can cause you to burp more frequently, leading to an increase in stomach acid production.
One study discovered that carbonated soft drinks made acid reflux symptoms like bloating, feeling full, and burping worse.
7. Limit high fat foods
Fried or high-fat foods may also exacerbate GERD. Studies suggest that these foods may cause emotional distress. Some examples are
- Potato chips
- Pizza
- Bacon
- Sausage
These types of high-fat foods may worsen your heartburn by allowing bile salts into your digestive system, which can irritate your esophagus.
They also seem to make your body release cholecystokinin (CCK), a hormone that may loosen up the lower esophageal sphincter and let stomach contents back into the esophagus.
In one study, researchers asked people with GERD to eat foods high in fat. More than half of the people who reported having GERD symptoms after eating fried or high-fat foods said they did.
Still, fat is good for you. Find out more about the difference between good and bad fats.
8. Quit smoking
Your saliva helps to make the acid that comes up from your stomach less strong. There is less saliva in your mouth when you smoke, though.
The lower esophageal sphincter’s pressure drops when you smoke, which can lead to coughing and acid reflux. Studies have shown that giving up smoking can make your acid reflux (GERD) less severe. Find out more about acid reflux and smoking.
9. Consume smaller, more frequent meals
The lower esophageal sphincter is a muscle that functions as a valve between the esophagus and the stomach. Acid infiltrates the esophagus when this muscle weakens or malfunctions, leading to acid reflux.
It is unsurprising that numerous reflux symptoms manifest following a meal. As a result, eating smaller, more frequent meals throughout the day may alleviate acid reflux symptoms.
10. Manage Stress
Stress and anxiety can exacerbate the symptoms of heartburn and acid reflux. Stress management practices such as yoga, meditation, and deep breathing can help to reduce the severity of these symptoms.
Frequently Asked Questions
Q1: What is the difference between heartburn and acid reflux?
A1: Heartburn is a symptom of acid reflux. It is often characterized by a burning sensation in the chest after eating. Acid reflux occurs when stomach acid flows back into the esophagus, causing irritation and heartburn symptoms.
Q2: How does stress affect heartburn and acid reflux?
A2: Stress can exacerbate heartburn and acid reflux by increasing stomach acid production and affecting digestion. Managing stress through relaxation techniques, exercise, and adequate sleep can help reduce symptoms.
The bottom line
A multitude of factors can precipitate heartburn, an unpleasant condition. It is reasonable to restrict or avoid certain foods or beverages if you observe that your symptoms worsen after consuming them.
Although there are numerous medications and treatment options available to alleviate GERD, minor modifications to one’s diet and lifestyle may also prove advantageous.
To alleviate acid reflux and indigestion, experiment with some of the aforementioned strategies.
