Acid reflux is a major problem for many of you. You must have experienced severe heartburn at one point or the other. Some people even complain about acid reflux at least once a month. It is neither possible nor is it safe to have antacids every time. But, untreated and continuous acid reflux can lead to severe consequences like esophageal cancer. This is because heartburn or acid reflux results from stomach acids streaming back to the esophagus.
Well, not to worry anymore! Here are some great tips and remedies that can help kick off acid reflux forever.
Get Rid of Acid Reflux
Midnight acid reflux or heartburn creates a level of discomfort and the resulting bitter taste can not only disturb your sleep but even make it elusive. If you are looking for a way out to treat acid reflux permanently, it is suggested to bring about some changes in your lifestyle besides some dietary changes. Some helpful tips are listed below:
1. Maintain healthy weight
Even the slightest of increase in weight can worsen the heartburn symptoms. Maintaining a healthy body weight can help reduce the symptoms of acid reflux.
2. Wear loose fit clothes
Tight clothes, specifically around the waist, can put pressure on the stomach. This can result in acid reflux symptoms. Therefore, make sure to keep the clothes loose.
3. Steer Clear of Trigger Foods
Check out for foods which, you think, can trigger acid reflux in the body. The list of foods varies for every individual. Some of the most common foods that can trigger acid reflux take in garlic, onions, peppermint, chocolate, caffeinated drinks, greasy, fatty, spicy or fried foods.
4. Relax while you eat
Stressful eating or eating in a hurry can cause higher production of acids by the stomach. Relax after the meals. However, avoid lying do00wn. Go for relaxation techniques like meditation or deep breathing.
5. Eat Light at Night
It is always recommended to have your dinner at least three hours before getting into bed. Doing so would lessen the formation of acid in the stomach thus emptying the contents off the stomach before you sleep off. On the other hand, eating big or heavy meals at night can pressurize the stomach. So, try and eat five or six small meals a day instead of three big meals. It is also advised to avoid eating heavy meals during late evenings.
6. Stay upright after eating
Staying upright after meals reduces the risk of acid flowing back to the esophagus. Also avoid bending over or straining to lift heavy objects
7. Quit Smoking
Smoking can worsen the symptoms of heartburn. It not only irritates the GI tract but also relax the muscles in esophagus that play the role of keeping the stomach acid in its actual place.
8. Mitigate the Stress Levels
It has been found that many people complain about acid reflux on drinking coffee after a stressful meeting at work. However, try to limit a leisurely cup of coffee to weekend breakfasts to avoid the symptoms of acid reflux.
9. Wait before Exercise
Exercise and regular workout is the best way to deal any health issues. However, to deal with acid reflux or heartburn, make sure to maintain a time gap between meals and exercise. Exercise should be done at least 2-3 hours after any meal.
10. Change your position of Sleeping
If you have a habit of sleeping flat in bed, change your position. This is because when you lie down flat in bed, the stomach and throat stay at the same level. This makes it more convenient for the acid to gush back to the food pipe and cause heartburn thereafter. Therefore, we suggest you to keep the upper part of the body elevated when sleeping. You can do this in the following ways:
Place your pillow on 5- to 6- inch blocks.
Try sleeping on a wedge shaped pillow. The pillow needs to be at least 7-8 inches thick on one side. But, avoid substitution of regular pillows as they only raise the head rather than just raising the upper body.
However, if you don’t find these changes helpful enough to reduce acid reflux, it is better to see a doctor to get proper diagnosis and medication to treat the problem.
Indications for consulting a doctor might include symptoms like continuous and untreated heartburn, problematic swallowing, vomit due to heartburn, continued heartburn even after using antacids for as long as two weeks.