Lifestyle changes that fight acid reflux disease

Seeing a doctor should be a priority if you have regular acid reflux. They may give you recommendations to follow. Starting an acid reflux diet may be one change that will help. However you may already have changed to a diet that will lower the chances of you having acid reflux symptoms. Improvement should be there after changing to an acid reflux diet but if not then there are other factors to take into account. Eating habits and stress are also causes so it may not just be the food we eat.

Although the food you eat is one of many culprits that can give you heartburn it may not be the only one. There are many factors that can see your acid reflux symptoms fluctuating from day to day.

A large contributing factor is how we eat.

What you can do is listed here:-

• Sit up straight when eating- Do not slouch?
• Eat slowly and chew your food thoroughly
• Eat smaller portions- Six small meals a day are better than three large ones
• Try not to drink during your meal- especially alcohol

If you have tried the small changes above and still have problems then there is a great system called “heartburn No More” that can help. “Heartburn No More” is a great system you can read about it here.

Trouble can be had with the way you eat as well as what you eat. Changing the way you eat could help enormously. Eating large meals overloads the digestion system making food stay in the stomach longer. This exasperates the problem because this creates more acid which can then reflux into the esophagus. Smaller portions should be eaten on a more frequent basis to aid digestion.

Sitting up straight when eating allows your food to have better entry into the stomach.  It also takes the strain off the lower esophageal sphincter (LES). Eating slowly and chewing your food will help as the digestion process starts in your mouth. Digestion is aided by chewing and the saliva in your mouth start breaking down the food.

Now that you have eaten what do you do afterwards- If you do any of the following then you should stop as they can produce acute heartburn.

• Exercising after a meal
• Lying down flat after a meal
• Starting activities that need vigorous actions

Vigorous activity after eating can actually slow down the digestive process and the chances of getting acid back into the esophagus will increase. Gastric emptying is one of the problems that can occur when the digestion is slow. Normally the food is digested and enters the small intestine where the body starts absorbing nutrients. If digestion is slow then emptying of gastric juices is delayed. This means that undigested food is sitting in the stomach which in turn needs more stomach acid to aid digestion. This increase in stomach acid means that there is more chance that the stomach contents will be pushed back up into the esophagus and cause heartburn problems. An activity like bending over can be especially bad.

Cut back or stop exercise after a meal. Professional sportsman eat well before they start there exercise? Any type of vigorous exercise places a strain on the LES and also slows down the absorption of nutrients into the body. Digestion of food requires energy. If all the energy is divided between digestion and exercising then your body becomes sluggish. You will know what I mean if you have tried exercising after eating.

Digestion is a slow process and food can take up to four hours to digest. The food in the stomach is semi liquid and the digestive enzymes needed to break down the food work best in an acidic environment, as opposed to a more alkaline environment. For those suffering from acid reflux disease initial digestion is crucial. Sufferers should not lie down after eating as it is much easier for acid to reflux. Eating late at night is bad and two to three hours is needed after a meal before lying down. And we should never lie down directly after any meal.

Stress

Stress can be good for us in small quantities. Stress is not all bad and a little can be good for your motivation. You may get the job done better with a little stress as long as it is not too much. Our physical and mental wellbeing can suffer greatly with too much stress. Indeed it is supposed to be one of the biggest problems in our modern way of living. Elements of stress are one of the leading causes of heartburn.

Stressful conditions are responded to by your body. One of the things it does to combat stress is to send blood to the different parts of the body under stress. Our digestion process is slowed down because vital energy is taken away from it. It does not matter where you work on stressful days you feel exhausted and get home utterly worn out. If this happens regularly then your digestion suffers and acid reflux can be encountered.

Another thing that stress can do is make you eat the wrong type of food. People under stress drink more alcohol, smoke more. Foods that are sweet high in fat and salt are also usually taken when stressed. The risk of acid reflux is increased with all of these.

If you find yourself under stress there are ways to ease it. Relieve stress with some energetic physical exertion. Try meditation like yoga to calm the mind. Find someone you can trust and vent your feelings to get it off your chest. Acid reflux can be countered if you can find a way of reducing your stress levels.

Clothing

What you wear can have a great bearing on your body if you suffer from acid reflux. One thing that can cause acid reflux and puts a lot of pressure on the LES is wearing tight clothing when eating. If you suffer from acid reflux being fashionable like wearing tight belts and jeans should be avoided. Garments which pull in the body like corsets are another problem.

Combining acid reflux diets with stress relieving tactics can help. Some changes to our lifestyles can also help like loosing weight, drinking less alcohol and cutting out smoking. If you cannot do this on your own then there are proven systems like the “heartburn No More” system which can help.

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