What is acid reflux? When eating, as the food is chewed and travels down the esophagus, it reaches the lower esophageal sphincter (LES). This sphincter controls what goes into the stomach from the esophagus. It controls the amount of food that is allowed into the stomach at a time and also keeps the food from returning to the esophagus by closing the valve when food has entered. When this valve does not close properly it can cause food and stomach acid to go back up the esophagus causing acid reflux. The symptoms of acid reflux can include heartburn, regurgitation, bloating, burping, nausea, dysphagia, dry cough, and hoarseness. The good news is that acid reflux can be treated. Here are 10 remedies for acid reflux:
- Quit smoking: Everyone knows that smoking can lead to chronic disease but did you know that there is evidence proving that smoking also can worsen the immune system if it has already been compromised. One study showed that patients with pre-existing differences in the sphincter were associated with a dramatic increase in the rate of occurrence of acid reflux symptoms. Therefore, smoking is likely to cause more acid reflux events and make it more difficult to treat. One of the ways that smoking can compromise the sphincter is by relaxing the valve. When the nicotine relaxes the valve, it leads to an increased risk of acid surging into the esophagus. Smoking can also harm the mucous membrane that helps protect the esophagus from acid damage.
- Eat 2 to 3 hours before lying down: Try eating 2 to 3 hours before bedtime or before taking a nap. A matched case-control study showed that shortened dinner to bedtime was significantly associated with an increase in gastroesophageal reflux disease (GERD). GERD is a severe form of acid reflux where stomach content flowing back up into the esophagus becomes problematic. Lying flat shortly after eating can cause the stomach acid to move through the sphincter and up the esophagus. Try standing up and walking for 15 to 20 minutes to help the gastric juices flowing down instead of up.
- Wear loose-fitted clothing: Avoid anything tight around your waist area. The tight pressure from jeans, a belt, or shorts can worsen the discomfort for acid reflux. The tightness of the belt can put pressure on the stomach resulting in the relaxation of the LES, which in return causes acid reflux. Try wearing more athleisure clothing when not at work with longer shirts and sweaters.
- Manage body weight: Obesity is a common and serious disease especially amongst Americans. The U.S. obesity prevalence was 42.4% from 2017-2018. Obesity is known to cause heart disease, stroke, diabetes, and certain types of cancer. It has been proven that being overweight is significantly associated with heartburn. Heartburn is a result of continuous symptoms of acid reflux. The extra weight increases pressure on the stomach causing the LES muscle to relax allowing stomach backflow. Trying to lose even a small amount of weight can help control symptoms and future events.
- Raise your head pillow: Laying flat on the bed shortly after eating can cause acid reflux. The acid will begin to move out of your stomach and into the esophagus more easily. A wedged pillow slightly elevates the head and shoulders to prevent this from happening. Raising the head of the bed or using a wedge pillow that is 4 to 6 inches will prevent symptoms and provide a better night of sleep. A reviewed study supported that elevating the head of the bed is an easy and effective way to reduce symptoms of acid reflux. Further study of a randomized control group may be used to confirm the effects in the future.
- Drink ginger tea: Ginger is native to Asia and is a flowering plant. Its root, or stem, adds flavor to cooking and can also be used as a medicinal herb. Some of the symptoms that ginger tea can relieve are motion sickness, nausea, immune support, weight, and blood sugar control. In a study, it was found that ginger lowered gastrointestinal pain and no change in dyspepsia. Store-bought ginger tea may help but the most effective way is by simply slicing four to six slices of fresh ginger and boiling it in two cups of hot water for 15 to 20 minutes. This way you are aware that there are no preservatives in the tea you are drinking.
- Drink apple cider vinegar: Apple cider vinegar has various health benefits. Some of these are due to their antimicrobial and antioxidant effects. This specific vinegar can aid in weight loss, reducing cholesterol, lowering blood pressure, and treatment of pathogens in the body. The effects of apple cider vinegar are effective because of its acetic acid levels, which range from 5 to 6%. This is acidic enough to kill pathogens when continuously used in a routine. Apple cider vinegar is known for its wide treatments and there are preliminary studies to prove that this vinegar will prevent acid reflux.
- Drink aloe vera juice: Aloe vera is widely well known for its antibacterial properties and antioxidants. In addition, This plant is commonly used to soothe burns on the skin due to its anti-inflammatory properties. Drinking aloe vera after meals, on an empty stomach between meals, or just before bedtime can help prevent symptoms of acid reflux. Always be sure to seek approval from your physician if you are nursing or pregnant or taking other medications.
- Eat smaller meal sizes: Eating a big meal can increase acid reflux events. The bigger the meal the more it causes the stomach to expand. This leads to less control of the esophagus sphincter to be able to close. Eating to the point where you feel bloated or too full means you ate more than needed. Being able to control the food portions you eat can control your symptoms and avoid discomfort. In addition, when you begin to control the food portions, it can lead to a healthier lifestyle and weight loss. Try eating five or six smaller meals throughout the day instead of three large meals a day. The ideal amount of food will depend on factors, such as height, sex, and age.
- Avoid trigger foods: Fried food, mints, citrus juices, caffeinated beverages, alcohol, carbonated beverages, tomatoes, spicy foods, onions, garlic are all items that may increase the risk of acid reflux. You may try eating less trigger food items that might cause symptoms of acid reflux but keep in mind that everyone has different triggers. Therefore, if you decide to eat one of the listed foods and find that it does not cause you any discomfort then you can continue to enjoy it without thinking of taking it off your diet.
