Managing acid reflux in 3 easy steps
- Marcia Howard
- Jun 21, 2021
- 3 min read
Updated: Jul 9, 2021
Acid reflux is probably one of the most uncomfortable digestive disorders I have encountered. Perhaps not to be measured with a gallstone attack, so maybe the second most uncomfortable. Maybe you've experienced it on more than one occasion and would like to know what you can do about it. I decided to ask the question in one of my FACEBOOK posts and it gained so much traction, it alerted me to how common an ailment it was, that I should write about it.
There are 3 simple steps you can take to soothe your digestive system but first, what is acid reflux?
Acid Reflux, known as also gastroesophageal reflux disease, occurs when the contents of your stomach move up your oesophagus causing a regurgitation to take place. It is estimated that some 20% of all Americans alone, have acid reflux, but one study done, shows this is a problem existing worldwide in varying degrees, with many going undiagnosed and untreated and if left unattended it can become a serious health issue over time.
Symptoms of Acid Reflux
Heart Burn
Cough that keeps reoccurring
Bad breath
Difficulty breathing
Difficulty sleeping
What causes acid reflux, and this is my favourite part. Digestive problems are sometimes triggered by poor dietary habits.
Not taking your time to chew your food (34 chews is not a myth)
Eating and drinking at the same time
Going to bed with a stomach full of food
Stress and anxiety
Being overweight
Some prescription drugs
Here is how to manage symptoms.
Step 1-
Start by practising good dietary and lifestyle habits
Give yourself 3-4 hours after eating, before going to bed
Avoid over-the-counter acid reflux treatments. They make your symptoms worse in the long run
Find ways to manage your stress. Prayer and mindfulness are excellent ways to keep yourself from being overwhelmed
Increase your intake of fruits and vegetables, while reducing your intake of sugars (including sugary drinks), processed foods and alcohol
Pay attention to trigger foods. Citrus, fried and spicy foods can act as triggers for some.
Step 2. Useful health supplements that may work.
Digestive enzymes- get a good digestive enzyme containing naturally-occurring enzymes like bromelain, papain, and HCL can be helpful in improving some digestive flare-ups
Organic Apple Cider Vinegar (with the Mother in it) - 2-3 teaspoons in 8 ounces of water before a meal helps to improve digestion
Probiotics- in the end, it all comes down to gut health. Improving your gut health can improve your digestive system.
Fermented Foods - such as Kefir, Plain Yogurt, Kimchi and Sauerkraut added to your meals increase much-needed gut bacteria
Step 3
Sleep - more than ever before, sleep is needed to help heal the digestive system. 8-9 hours of restful sleep is just what the mind and body needs
Exercise - taking a walk after eating helps to get the digestive process going
Simple steps that can make a dramatic difference in your digestive health. What we do is just as important as what we eat and it is important to practice a holistic approach to dietary health.
I would also like to invite you to my upcoming "Love Your Liver" workshop. The liver is such an important part of the digestive process and taking care of it can also help to calm stomach upsets. You can find the link to register for the workshop here.
If acid reflux, or GERD, is disrupting your life, I would love to hear from you. Just reply to this email or you can book a FREE 15-minute call with me here and I would be happy to offer additional assistance. Suffering in silence does not have to be your option.
Yours in Health,
Marcia Howard
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