How To Prevent Acid Reflux And Heartburn
How to prevent acid reflux Acid reflux is a common digestive disorder. It affects a significant portion of the population. It occurs when stomach acid or, occasionally, stomach content, flows back into your oesophagus, the tube connecting your mouth and stomach. This backwash (reflux) can irritate the lining of your oesophagus, leading to discomfort. Understanding…
How to prevent acid reflux
Acid reflux is a common digestive disorder. It affects a significant portion of the population. It occurs when stomach acid or, occasionally, stomach content, flows back into your oesophagus, the tube connecting your mouth and stomach. This backwash (reflux) can irritate the lining of your oesophagus, leading to discomfort. Understanding its causes and implementing strategies to prevent it can significantly improve one’s quality of life.
This comprehensive guide is designed to provide a holistic approach to managing acid reflux, offering practical and effective strategies that go beyond mere symptom relief. Understanding that acid reflux is not just a gastrointestinal issue but a complex interplay of dietary habits, lifestyle choices, stress levels, and more, this article aims to equip you with a multifaceted toolkit for long-term management and relief.
Find out more about treatments for acid reflux
Dietary adjustments
The relationship between what we eat and how our body responds is important in managing this condition. Dietary adjustments are not just about restricting certain foods; they involve a holistic re-evaluation of eating habits, food choices, and meal patterns.
Mindful eating
Adopting the practice of eating smaller, more frequent meals can significantly reduce the load on your digestive system. See the section on mindful eating below.
Avoid trigger foods
Identifying and steering clear of foods that trigger acid reflux is a key step. Spicy foods, for instance, can irritate the oesophagal lining. Citrus fruits and tomatoes contribute to acidic content in the stomach. Foods like garlic and onions can cause relaxation of the LES, while chocolate, coffee, and alcohol are known to increase stomach acid production. High-fat foods slow down digestion, increasing the risk of reflux. Keeping a food diary can be an effective way to identify personal triggers.
Opt for alkaline foods
Incorporating alkaline foods into your diet can help neutralise stomach acid. Bananas and melons are excellent choices for their higher pH levels. Vegetables like cauliflower and leafy greens, along with nuts and fennel, can also balance stomach acidity, providing relief from symptoms.
Chew thoroughly
The process of digestion begins in the mouth. Chewing food thoroughly breaks it down into smaller particles, making it easier for the stomach to digest. This practice also slows down the eating pace, reducing the risk of overeating and subsequent reflux.
READ: Tips for avoiding acid reflux (heartburn) at Christmas
Lifestyle modifications
Managing acid reflux extends beyond diet where there is an interplay with various aspects of our lifestyle. From adjustments in body weight and sleep positions to rethinking habits like smoking and alcohol consumption, these modifications are about reshaping daily routines for better health.
Weight management
Excess abdominal weight can exert additional pressure on the stomach, forcing acid back into the oesophagus. A healthy weight loss regime, combining diet and exercise, can significantly reduce this pressure and alleviate symptoms.
Elevate your head while sleeping
Elevating the head of your bed by about 15-20 cm helps utilise gravity to keep stomach contents in place. This simple adjustment can be particularly effective in reducing night-time reflux symptoms.
Avoid lying down after eating
Waiting at least three hours after a meal before lying down allows time for your stomach to empty, reducing the risk of reflux.
Quit smoking
Smoking not only decreases the effectiveness of the LES but also increases stomach acid production and saliva, which is less able to neutralise acid. Quitting smoking can therefore significantly reduce reflux symptoms.
Limit alcohol intake
Alcohol relaxes the LES and irritates the oesophagal lining. Reducing alcohol consumption can decrease the frequency and severity of reflux episodes.
Wear loose clothing
Tight clothing, particularly around the waist, can squeeze the abdominal area, pushing stomach contents upwards. Opting for looser, more comfortable clothing can prevent this.
Stress management
Stress, both physical and emotional, can significantly exacerbate the symptoms of acid reflux, creating a cycle that’s challenging to break. By adopting the stress management strategies below, you can not only ease the symptoms of acid reflux but also enhance your overall mental and physical well-being, leading to a more balanced and healthy lifestyle.
Relaxation techniques
Stress can exacerbate acid reflux symptoms. Engaging in relaxation techniques like yoga, meditation, or deep breathing exercises can help manage stress levels, indirectly alleviating reflux symptoms.
Adequate sleep
Quality sleep is essential for overall health and can help in managing stress. Establishing a regular sleep schedule and creating a restful sleeping environment can improve sleep quality and, in turn, digestive health.
Exercise regularly
Exercise, when done correctly and consistently, can be a powerful tool in alleviating the symptoms of acid reflux.
Consistent, moderate exercise
Regular exercise aids in maintaining a healthy weight, a key factor in preventing acid reflux. However, it’s important to avoid intense exercises immediately after meals as they can induce reflux. Gentle activities like walking or cycling are beneficial.
Posture during exercise
Be mindful of exercises that involve bending over or abdominal pressure, as these can provoke reflux. Opt for exercises that maintain an upright posture.
Medications and supplements
While lifestyle and dietary changes are fundamental in managing acid reflux, medications and supplements often play a vital role in providing relief and preventing further complications. This section aims to shed light on the various pharmacological and natural remedies available for acid reflux management. It’s important to remember that while these treatments can be effective, they should be used judiciously and often in conjunction with lifestyle modifications for optimal results. This section will guide you through understanding these options, helping you make informed decisions in consultation with healthcare professionals.
Use antacids judiciously
Over-the-counter antacids can neutralise stomach acid, providing quick relief. However, they should not be relied upon as a long-term solution. Prolonged use can lead to side effects and mask underlying issues.
Consult a doctor for persistent symptoms
If symptoms persist, a healthcare professional may prescribe H2 blockers or proton pump inhibitors (PPIs), which reduce acid production more effectively.
Consider herbal remedies
Herbal remedies like ginger, chamomile, or licorice can soothe the digestive tract. However, it’s important to consult with a healthcare professional before starting any herbal supplement, as they can interact with other medications.
Hydration
Hydration plays a pivotal role in the management of acid reflux, yet it is often an overlooked element in the overall treatment strategy.
Drink plenty of water
Staying well-hydrated helps dilute and flush out stomach acid. Aim for at least 8 glasses of water a day, more if you’re active or in a hot climate.
Avoid carbonated beverages
Carbonated drinks can increase stomach pressure and the likelihood of acid reflux. Opt for still water or herbal teas instead.
Mindful eating habits
This section delves into the practice of mindful eating as a transformative habit for those suffering from acid reflux. We explore the importance of being fully present during meals, which involves eating slowly, savouring each bite, and paying attention to the body’s hunger and fullness cues. Mindful eating habits not only enhances the enjoyment of food but also plays a crucial role in digestion and preventing overeating, a common trigger for acid reflux.
Eat in a calm environment
Eating in a relaxed setting without distractions encourages slower, more mindful eating, which can aid digestion and reduce the risk of reflux. Large meals can stretch the stomach, increasing internal pressure and the likelihood of acid seeping back into the oesophagus. This approach not only eases digestion but also helps in maintaining steady energy levels throughout the day.
Avoid late-night snacks
Eating close to bedtime increases the risk of night-time reflux. Aim to have your last meal or snack at least three hours before going to bed.
Regular health check-ups
Regular consultations with healthcare professionals enable the tracking of symptom progression and the effectiveness of implemented dietary, lifestyle and medication strategies.
READ: Acid reflux surgery: why choose LINX?
Monitor your condition
Regular check-ups can help assess the effectiveness of lifestyle changes and medications. They also provide an opportunity to adjust treatment plans as needed.
Be aware of Barrett’s oesophagus
Chronic acid reflux can lead to Barrett’s oesophagus, a condition where the lining of the oesophagus changes, potentially increasing the risk of oesophageal cancer. Regular monitoring is crucial for early detection and management.
More information
- If you suffer with acid reflux, speak to your GP about possible treatments and having a BRAVO pH test. (Don’t have a GP?)
- King Edward VII’s Gastroenterology Department is a fully equipped unit, staffed by experts with access to the most up to date tests and treatments, including the BRAVO pH test.
