Acid reflux occurs when there is acid backflow from the stomach into the esophagus. This happens commonly but can cause complications or troublesome symptoms, such as heartburn. Is there anyone who has not heard countless commercials to pop a pill to relieve acid reflux? Instead of pills, we recommend an acid reflux diet and other lifestyle solutions.
The foods you eat affect the amount of acid your stomach produces. Eating the right kinds of food is key to controlling acid reflux or gastroesophageal reflux disease (GERD), a severe, chronic form of acid reflux. GERD can have several unpleasant symptoms that include difficulty swallowing, hoarseness, dry sore throat, and coughing, as well as heartburn. Depending on their severity, these symptoms can significantly impair daily quality of life. Worse yet, GERD can lead to life-threatening conditions, including esophageal ulcers and cancer.
Why Do Pills Not Work?
So why not just take the medications that neutralize stomach acid or restrict its production? The problem is, except for the most serious cases of GERD, these drugs are not meant for long-term or continual use. Over time, they can have negative side effects. Antacids can eventually upset the digestive tract and lead to diarrhea or constipation. Proton pump inhibitors like Prevacid and Prilosec, which are used to reduce the production of stomach acid, have been linked to increased risk of osteoporosis (brittle bone disease), pneumonia, and negative drug interactions.
And unfortunately, the many pills now available to treat acid reflux have done little to curtail its incidence. Approximately 40% of adults now suffer from acid reflux. Research, particularly a recent study following more than 9, 800 GERD sufferers, has linked proton pump inhibitors with an increased risk of esophageal cancer.
Finding your triggers
Heartburn is a common symptom of acid reflux and GERD. You may develop a burning sensation in your stomach or chest after eating a full meal or certain foods. GERD can also cause vomiting or regurgitation as acid moves into your esophagus.
Other symptoms include:
· dry cough
· sore throat
· bloating
· burping or hiccups
· difficulty swallowing
· lump in the throat
Many people with GERD find that certain foods trigger their symptoms. No single diet can prevent all symptoms of GERD, and food triggers are different for everyone.
To identify your individual triggers, keep a food diary and track the following:
· what foods you eat
· what time of day you eat
· what symptoms you experience
Keep the diary for at least a week. It’s helpful to track your foods for a longer period if your diet varies. You can use the diary to identify specific foods and drinks that affect your GERD.
Lifestyle Solutions For Acid Reflux
To prevent or reduce acid reflux, start an acid reflux diet and lifestyle like the Pritikin Program. Here are 13 key lifestyle-based solutions:
1. Exercise regularly.
2. Employ stress-reducing skills like meditation and yoga. Even something as simple as 10 minutes daily of deep breathing can be hugely beneficial. A recliner set at a 45-degree angle or higher can help prevent reflux in the evening after dinner.
3. Enjoy a full night’s sleep, every night.
4. Eat plenty of whole foods naturally low in fat and sugar, such as fruits, vegetables, whole grains, nonfat dairy, and fish.
5. Steer clear of fatty meat, sugary drinks (especially carbonated drinks), processed foods, and fatty, sugary desserts.
6. Drink little or no alcohol and caffeine.
7. If spicy foods or acidic fruits like oranges, lemons, and tomatoes seem to lead to symptoms of acid reflux, avoid them.
8. Play detective. Keep a diary of eating and activities to see what exacerbates acid reflux symptoms; then eliminate the culprits.
9. Eat dinner earlier in the evening, preferably before 7 PM. Before falling asleep at night, raise your body so that your esophagus is more upright, at a 45-degree angle, using a wedge or bed.
10. Don’t lie down or go to sleep after eating. Sit upright for at least three hours after a meal. A recliner set at a 45-degree angle or higher is a good option for preventing reflux in the evening after dinner. Even better, take an after-dinner walk before reclining.
11. Before falling asleep for the night, try raising your head, shoulders, and torso so that your esophagus is more upright, at a 45-degree angle, using a wedge or bed. Just propping the head with a pillow does not work.
12. Quit smoking.
13. If you’re overweight, follow a healthy diet and exercise program to help shed the excess weight, and keep it off.
A Happier, Healthier Life
Following these acid reflux diets and lifestyle-related modifications can greatly increase your chances of living without the unpleasant symptoms of acid reflux, and, in the long run, avoiding the possibility of serious health consequences.