Heartburn
is a very common symptom of the more serious
condition of GERD that is experienced by millions
of people worldwide. Nighttime heartburn
especially affects sleep and impairs the ability
to work and carry out activities of daily living.
Simple
lifestyle changes bring about heartburn
relief:
1.
Avoid acidic foods, such as grapefruit, oranges,
tomatoes, or vinegar, as well as spicy, fried and
fatty foods which trigger heartburn. Other foods
include chocolate, mint, mustard, alcohol, catsup,
caffeinated beverages, carbonated drinks, and
licorice.
2.
Do not lie down for two to three hours after a
meal. When you are sitting up, gravity helps drain
food and stomach acid into your stomach. Sleeping
on your left side helps empty the stomach
better.
3.
Eat smaller meals as they reduce the pressure on
the stomach and this prevents GERD symptoms. Eat
slowly and chew food well. Avoid snacking at
bedtime. Eating close to bedtime can trigger
heartburn symptoms. Eat meals two to three hours
before sleep.
4.
Steer clear of tight clothes. Tight belts,
waistbands, and pantyhose can press on your
stomach, triggering heartburn.
5.
Strive for a less stressful life by taking it easy
or by yoga and meditation. Stress may increase
stomach acids, boosting heartburn symptoms.
6.
Losing weight will ease the pressure and decrease
chance of stomach acid backing up into the
esophagus.
7.
Try chewing gum at night. This boosts the
production of saliva, which neutralizes stomach
acid.
8.
Not all "trigger" foods cause GERD symptoms in
everyone. Keep track of your symptoms to find
your
personal triggers by keeping a food
diary.
9.
Drink plenty of water. It helps with hydration and
digestion.
10.
Nicotine can cause your esophageal sphincter to
relax. If you smoke, kick the
habit.
11.
Some medicines can worsen reflux. Talk with your
doctor about alternatives.
12.
Use blocks or bricks under the bedpost to raise
the head of your bed by 6 inches so you can sleep
with head and chest elevated. A wedge pillow is
also useful.
13.
Bend with your knees. Bending over at the waist
tends to increase reflux.
The
digestive system is responsible for the complex
process of breaking down food; this means that
your diet and nutrient intake are critically
important to its proper function and for the
prevention of acid reflux disease as well as other
digestive complaints. Conventional
medicine is rarely very effective for long term
heartburn relief as the drugs only combat
the symptoms. In the holistic approach, the body
is treated as a whole and so aims to eliminate the
cause of the heartburn, thereby curing the
symptoms. Even though the holistic approach is
intense and long term it is safe even for pregnant
women, newborn babies and children. This includes
lifestyle changes, relearning good dietary habits,
eliminating stress and maintaining emotional as
well as mental balance.
