Lifestyle Changes As Your Natural Remedies For Acid Reflux

Looking for natural remedies for acid reflux?

Most sufferers of acid reflux can actually reduce the symptoms of their gastroesophageal reflux disease (GERD) just by making lifestyle changes.

So if you are seeking to find relief from your acid reflux problems through natural means, the following lifestyle changes are something you need to take seriously.

What you do after a meal matters

After a meal, as your body works hard to digest the food you have eaten, you may feel heavy and lazy from all the diversion of blood and activity from your brains to your stomach. In such instances, you may find it tempting to just lie down and relax while your digestive system is hard at work.

Nonetheless, lying down immediately after eating is an almost sure trigger of acid reflux symptoms in GERD sufferers. This is because it is easy for the stomach contents to back flow into your esophagus when your body is horizontal.

Go for a walk after eating

As such, keeping yourself from lying down immediately after a meal. Instead, go for a walk after a meal. Doing so not only helps you in your food digestion and keeps your belly from developing, it also keeps reflux symptoms at bay.

Loosen your belt and clothing after eating

If you are in the habit of wearing tight fitting clothes such as belts, tight pants or support hose, loosening them after a meal can be one of the simplest natural remedies for acid reflux to adopt.

This is because these tight clothing can add additional pressure on your abdominal area, as such increasing the chance of acidic contents being pushed out of the stomach into the esophagus.

When you need to complete your meal of the day

A related point is to complete your meals at least 2 to 3 hours before bedtime. In this way, you can minimize the occasions you have to go to bed (and lie down) with a full stomach. [1, 2]

Your sleeping position matters

As mentioned above, a horizontal body position makes it easier for stomach acid to back flow into the esophagus.

Elevate your head

So if your acid reflux symptoms (e.g. heartburn, reflux-triggered coughing) are especially serious when you lie down, to reduce your acid reflux pains, what you can do during bedtime is to elevate your head when sleeping. You can prop your head up using an extra pillow.

Sleep on your right side

Also, since your stomach is on the left side of your body, sleeping on your left actually increases the pressure on your stomach, as such encouraging the back flow of stomach contents into the esophagus.

To overcome this problem, Dr Leigh R, M.D., a retired physician in Fort Collins, Colorado, suggests that you sleep on your right side, as a simple natural remedy for acid reflux. [1]

Exercise matters

Some studies have found that GERD occurs more frequently during exercise than at rest. It is also found that eating just before exercising (especially intense exercises) can worsen acid reflux symptoms. [2]

Does that mean that if you have acid reflux problems, you should reduce your exercises?

No, you should still exercise, acid reflux or not!

This is because studies have also found that people who participate in little activities are likely than active people to suffer from GERD. [2]

Exercise, but choose less jarring exercises

What this means is that you should exercise and keep yourself active if you have acid reflux problems, but you could choose less jarring exercises like brisk walking and cycling.

Exercise, but not immediately after a meal

You should also avoid strenuous activities after you eat, especially those that require you to bend down.

Activities such as washing up the dishes are fine, but don't embark on a workout until your body has had a chance to digest the food you've eaten.

Weight matters

It seems that obese people tend to have weaker lower esophageal sphincter (LES), and they are more prone to developing a related condition known as hiatal herbia, where the upper part of the stomach protrudes above the diaphragm, causing a deformity in the LES. [2]

In addition, a large tummy may also increase abdominal pressure on the stomach, encouraging the back flow of stomach contents into the esophagus. [2]

For these reasons, sufferers of GERD who are also obese are often encouraged to lose weight.

Are you weakening your sphincter muscles?

If after you have tried all the lifestyle changes described above, as well as other natural remedies for acid reflux like dietary changes, healthy eating habits, herbs and supplements for acid reflux, and even holistic healing therapies like homeopathy or traditional Chinese medicine for your acid reflux problems, and you find little or no relief from your GERD symptoms, the following is something you need to take seriously.

Studies have shown that smoking, psychological stress and alcohol dinking can weaken the LES, and as such leave you more susceptible to acid reflux problems. [1, 2, 3]

What this means is that if you truly wish to eradicate your acid reflux issues, you will need to do the following:

• quit smoking (or at least reduce the number of cigarettes you smoke)
• better manage your stress (you can try stress management techniques like relaxation or the Emotional Freedom Technique)
• quit alcohol.

Beyond lifestyle changes

If you are taking any medication, it may also help to ask your doctor if heartburn is a side effect of the medication (e.g. aspirin, ibuprofen). [4]

Usually gastroesophageal reflux problems respond well to the self-help natural remedies for acid reflux mentioned above. This means that your symptoms should clear up relatively quickly. However, if they don't, your condition might be rather serious and you might need to seek the help of a qualified practitioner in the holistic and natural healing fields to deal with your problem.

Do not ignore your GERD symptoms. Beside the discomfort and pain it may bring, acid reflux issues can also cause serious health problems in the long run.

If your heartburn symptoms are accompanied by chest pain (especially pain that radiates to the jaw, neck or arm) as well as symptoms like cold sweat, nausea, you should see your doctor immediately, to eliminate the possibility that you might just had or are going to have a heart attack. [1]

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Need relief from acid reflux? Read the Reflux Remedy Report, where you can learn to overcome reflux using 3 common grocery items, or get a free acid reflux analysis by a medical doctor. You could also learn about a holistic system for helping you overcome acid reflux, heartburn, chest pain and discomfort, as well as other digestive disorders. You could also use natural, herbal and homeopathic remedies for acid reflux.

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References

[1] Gottlieb, Bill. Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems. Rodale, 2000. Print.

[2] Gaby, Alan R., MD. The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions. 3rd ed. New York, NY: Three Rivers Press, 2006. Print.

[3] Balch, James F., MD, Stengler, Mark, ND, and Balch, Robin Young, ND. Prescription for Drug Alternatives: All-Natural Options for Better Health without the Side Effects. Hoboken, New Jersey: John Wiley & Sons, Inc, 2008. Print.

[4] Balch, Phyllis A., CNC. Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements. 5th ed. New York, NY: Avery, 2010. Print.

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