Gastric juices are necessary for digestion. However, if excessive acidity develops in the stomach, it can cause acid reflux (heartburn) or a condition called gastroesophageal reflux disease (GERD). You may see bothersome or even painful symptoms, including gas, bloating, a burning sensation in the stomach or back of the throat, dry cough, wheezing, and chest pain. Most people experience these symptoms from time to time. It usually happens when you consume certain foods, eat too quickly without chewing well, or lie down immediately after eating. Obesity, pregnancy, and other clinical ailments can also worsen stomach acid.
Steps
Part 1 of 6: Identifying the Symptoms
Step 1. Check for symptoms of esophagitis
Acid reflux can be a symptom of a condition called esophagitis, which causes inflammation of the esophagus. This shrinks it, damages the fabric, and increases the chances of choking on food. If left untreated, it can cause severe tissue damage and cancer of the esophagus. The most common symptoms are heartburn, difficulty swallowing, and chest pain that occurs while eating. If you have acid reflux, a cold, the flu, or another viral infection, it requires immediate treatment, as it can worsen the inflammation of the esophagus. If your symptoms have the following characteristics, see your doctor:
- They last for more than a few days or don't fade with over-the-counter antacids.
- They are severe enough to complicate food ingestion.
- They are accompanied by flu symptoms, such as headache, fever, and body aches.
- They are accompanied by shortness of breath or chest pain that occurs soon after eating.
- If you have chest pain that lasts for more than a few minutes, you are worried that there is food left in the esophagus, you have suffered from heart disease in the past or your immune system has weakened, go to the emergency room.
Step 2. Look for symptoms of gastritis
Heartburn can also be a symptom of this condition. Gastritis is inflammation of the stomach lining, often caused by the bacterium helicobacter pylori, which is responsible for gastric ulcers among other things. It can also be due to an autoimmune disorder, bile buildup in the stomach, or the use of non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. Here are some common symptoms of gastritis:
- Indigestion;
- Stomach ache;
- Abdominal pain;
- Hiccups;
- Loss of appetite
- Nausea;
- Vomiting, sometimes with a consistency similar to ground coffee (due to the presence of blood);
- Dark stools.
Step 3. Look for symptoms of gastroparesis
When suffering from this condition, the function of the stomach muscles has been impaired, so this prevents it from emptying itself thoroughly. This can cause acid reflux and vomiting, causing gastric juices to flow back into the esophagus. Those who have diabetes or have recently undergone surgery are more likely to contract this disorder. Here are some symptoms of gastroparesis:
- Nausea;
- Feeling full after eating a few bites;
- Abdominal swelling
- Abdominal pain.
- Change in blood glucose values;
- Lack of appetite
- Weight loss and malnutrition.
Step 4. Go to the emergency room
Heartburn, angina, and heart attack tend to generate a very similar physical sensation. Both heartburn and a heart attack in the bud can cause symptoms that subside after a while. When you notice typical signs of a heart attack, you should go to the emergency room right away. Here are what they are:
- A feeling of pressure, constriction, pain, or tightness in the chest which may also affect the neck, jaw, or back
- Nausea, indigestion, heartburn, or abdominal pain
- Shortness of breath;
- Cold sweat;
- Fatigue;
- Sudden confusion or dizziness.
Part 2 of 6: Lifestyle Change to Decrease Stomach Acidity
Step 1. Get enough sleep
Inadequate rest can increase the production of cortisol, the stress hormone. In turn, this can trigger acid reflux, increase the risk of developing chronic diseases, and lower life expectancy. If you have sleep apnea or insomnia, talk to your doctor about possible treatments.
- The strategies for sleeping well are varied. First, you need to rest in a quiet, dark and cool environment, but you also need to stay away from caffeine, alcohol and sugary foods for 4-6 hours before going to bed. You should also avoid eating 2-3 hours before bedtime. Don't exercise 3-4 hours before getting ready for the night.
- To learn more about how to sleep well, read this article.
Step 2. Sleep on your side
Sleeping on your back or on your back immediately after eating can cause stomach acid, indigestion, and heartburn. Try resting on your left side with a firm pillow between your knees to avoid stressing your spine, hips and lower back. According to some studies, lying on the left side limits the upwelling of gastric juices into the esophagus, because this position supports the body's natural curves.
- Lightly bring your knees to your chest. The head pillow should keep the spine straight. A rolled-up towel or small pillow below the waist can also help support the spine.
- If you have breathing problems or a cold, try supporting your head with a pillow to improve air circulation. This pillow should support the natural curve of the neck and be comfortable. A pillow that is too high can put your neck in a position that strains your back, neck, and shoulder muscles. This can increase stress, cause headaches, and lead to acid reflux. Choose a pillow that keeps your neck aligned with your chest and lower back.
Step 3. Wear loose fitting clothing
The clothing you wear can affect acid reflux, especially if you are overweight. Tight clothing tends to increase the pressure that is exerted on the abdominal area. This can cause gastric juices to flow back into the esophagus. Make sure you choose loose, comfortable clothes.
Step 4. Avoid stretching or bending over after meals
In general, you should avoid exercising for at least 2-4 hours after eating. If you frequently suffer from acid reflux or heartburn, even a light bending, a little stretching, or climbing stairs can cause stomach acid. On the other hand, a moderate-paced walk helps combat the ailment and promotes digestion.
Step 5. Chew well
Thorough chewing facilitates swallowing and digestion, thus reducing or preventing heartburn symptoms. It also increases nutrient absorption by releasing food enzymes and can help promote weight loss by reducing appetite.
If you have dental problems that complicate chewing, ask your dentist how to chew thoroughly while undergoing oral health treatment
Step 6. Stop smoking
According to some studies, smoking increases the secretion of acids, weakens the muscular reflexes in the throat and damages the mucous membranes, which have a protective function. Smoking reduces salivation, but remember that it is saliva that helps neutralize acids.
- It is not known whether smoking, nicotine or both trigger GERD. For example, some people who use nicotine patches to quit smoking have heartburn, but it's unclear whether nicotine or stress is causing excessive acidity.
- In addition, smoking can cause emphysema, which means that the alveoli of the lungs dilate. This damages the walls, causing dyspnea.
Part 3 of 6: Changing Power
Step 1. Drink lots of water
It has a neutral pH, which can help neutralize stomach acid and promote the body's absorption of nutrients. Try to drink at least 250ml of water every 2 hours. For an average adult, 2 liters per day is recommended. Alkaline water with a pH of 8.8 may be more beneficial for those with severe symptoms of heartburn and GERD.
- If you consume caffeinated beverages, drink 1 liter of water for each cup of caffeine (about 30ml).
- Low water consumption can also cause dehydration, which in turn causes headaches, irritability, dizziness, irregular heartbeat and shortness of breath. Caffeine-free and glucose-free sports drinks containing electrolytes can also relieve dehydration.
Step 2. Make a diary about your nutrition
There is no specific diet that can prevent all symptoms of heartburn and GERD. For a nutritionist, the only way to create a meal plan that's right for you is to find out which foods you tolerate well and which ones aggravate reflux. Try updating a detailed food log for a couple of weeks. You should divide it into 3 categories:
- The type and amount of food or drink, such as 250ml of orange juice. Also write down the spices you use for cooking;
- Hours;
- Symptoms and severity of the disorder, such as mild acid reflux.
Step 3. Eat smaller, healthier meals
Calculating 5-6 small meals a day promotes digestion, promotes weight loss and gives you a boost of energy without causing acid reflux. Ask a nutritionist to tell you which daily calorie needs are right for you, so you can keep your weight under control as you move to a healthier diet. Here are other ways you can control meal portions:
- Instead of eating the large portions alone, share them with a friend. If you take a packed lunch with you, prepare half of what you are used to eating.
- When snacking, keep portion control by putting the exact amount of food you will eat into a bowl instead of plucking from the box.
- Serve the food on a single plate and leave the pot or roasting dish in the kitchen. Whenever you want to use a little more, you will have to get up; in this way, you will reduce the temptation to have an encore at the table.
- People tend to eat more when they have easy access to food. Move healthier foods to the front of the refrigerator and pantry, while not having less healthy options on hand.
Step 4. Avoid foods that increase stomach acid
Refined carbohydrates, fried and processed foods, sugary drinks, red meats, hydrogenated oils, and margarine can exacerbate inflammation of the esophagus. Additionally, high-fat, deep-fried meals tend to decrease lower esophageal sphincter (LES) pressure and delay stomach emptying, thereby increasing the risk of reflux.
- Chilli and black pepper contain components such as capsaicin and piperine, which can increase stomach acid, so they should be avoided. However, peppers are safe as they do not contain such compounds.
- Chocolate should also be avoided because it contains methylxanthine, a compound that relaxes the SEI, letting gastric juices flow up the esophagus.
- If you are allergic to certain foods or suffer from bloating and indigestion from acid reflux, a nutritionist can help you create a personalized meal plan.
Step 5. Eat nutritious foods
Many healthy foods do not cause acidity, reduce inflammation of the esophagus and stomach, provide the necessary nutrients to promote proper functioning of the body. These foods also have an additional benefit: they help you maintain a healthy weight, and the high fiber content is good for the digestive system. However, overdoing the fiber can slow stomach emptying among those with gastroparesis. Ask your primary care physician or nutritionist to help you make a meal plan that's right for you. In general, you should try to eat more:
- Green leafy vegetables, such as spinach or kale, which are rich in antioxidants and plant fiber
- Artichokes, which promote digestion;
- Peppers, rich in vitamin C;
- Whole grains, such as brown rice, quinoa, millet, oats, and flax seeds
- Dried beans and lentils. Canned ones should be avoided because they are high in sodium, not to mention that they may have additives such as saturated animal fats and sugar, which can contribute to a wide variety of diseases;
- Poultry, such as turkey, quail, and chicken
- Fatty fish, such as salmon, mackerel, tuna and sardines
- Nuts, such as almonds or walnuts.
Step 6. Eat certain types of fruit more often
Citrus fruits and tomatoes are good for you, but the citric acid in these foods can increase the risk of heartburn and GERD. Eating non-acidic fruits can help you reduce stomach acid. Try apples, bananas, cucumbers and watermelon.
Step 7. Use healthy cooking oil
Some vegetable oils, such as flaxseed, canola, olive, and soybean oils, are rich in omega-3 and omega-6, essential fatty acids that prevent heartburn. In fact, they neutralize acidity and line the esophagus to reduce inflammation:
- Rice bran oil is often used to combat acid reflux symptoms.
- You can also use these oils for salad dressing.
Step 8. Use probiotics
They are bacteria that occur naturally in the intestine; they promote digestion, strengthen the immune system and help fight inflammation. You can find them in yogurt, certain types of milk, soy products, and dietary supplements.
- Eat yogurt or take a probiotic supplement on an empty stomach with 120-200ml of water. You can also open the capsule by twisting or cutting it, and then pour the powdered bacteria into a glass. Add water and a teaspoon of baking soda to neutralize stomach acid.
- If you have a weakened immune system or are currently taking immunosuppressants, you should see your doctor.
Step 9. Avoid using garlic and onions
While they don't cause acid reflux, some studies have shown that they can worsen symptoms among those who regularly suffer from acidity and heartburn. They can increase the acidity of meals, thus triggering reflux.
Garlic and onions have been found to be effective for many heart and respiratory ailments, so they could be used in moderation and in small doses by those with other conditions to avoid triggering acid reflux
Step 10. Avoid drinking alcohol
Moderate alcohol consumption can be beneficial for the heart and digestion, but it could inflame and damage the esophagus for those with symptoms of heartburn, esophagitis, and gastroesophageal reflux disease. Many experts have found that drinking alcohol, especially in large quantities, increases the risk of GERD. Any form of alcohol, including beer, wine, or spirits, can cause acid reflux, so it should be avoided. Try to limit yourself to one drink per week.
Part 4 of 6: Herbal and Home Remedies
Step 1. Drink chamomile tea
Although this remedy has been used for thousands of years to combat indigestion, there is little research into the effects of chamomile on humans. According to animal studies, German chamomile reduces inflammation. According to an analysis of several experiments, the combination of iberis, peppermint and chamomile can help relieve the symptoms of indigestion.
- To make chamomile tea, steep 2-4g of dried chamomile flowers in a cup of hot water. Drinking fairly concentrated chamomile tea can cause nausea and vomiting, so make sure you don't steep it for more than 5 minutes.
- Chamomile is also available in the form of a dietary supplement in pharmacies. If you are allergic to asters, daisies, chrysanthemums or ragweed, you may also be allergic to chamomile.
- If you are taking medications for diabetes, blood pressure, or sedatives, ask your doctor for advice before using chamomile tea.
Step 2. Try red elm
The bark of this plant contains mucilage, a substance that when mixed with water becomes a viscous gel. It lines the esophagus, stomach, and epithelial tissue of the intestine to reduce irritation and acid reflux. The plant's antioxidants also help protect against stomach ulcers and inflammation. The red elm bark is available in the form of capsules, tablets, herbal teas and powder extracts in the most well-stocked pharmacies and organic food stores. You should take it 2 hours before other herbal remedies or medicines you take, or 2 hours after, as it can slow down the absorption of other medicines.
- To make red elm tea, steep 1-2 g (about one tablespoon) of powdered bark extract in a cup of boiling water for 3-5 minutes. Drink up to 3 times a day or as recommended by your doctor.
- Regarding the doses, it is recommended to take one capsule of 400-500 mg at least 3-4 times a day, for 4-8 weeks or until the situation has improved. Accompany it with a glass of water.
- Do not give red elm to a child without first consulting your doctor.
Step 3. Use ginger
According to research, taking 1-2 g of raw ginger or powdered ginger root at least one hour before meals can promote gastric emptying, thus reducing symptoms of heartburn or GERD. Ginger can also help relieve symptoms such as nausea, vomiting, and inflammation due to gastric juices rising up into the esophagus. Ginger root can be found in well-stocked supermarkets.
- You can also make a tea by steeping 1-2 g of peeled ginger in a cup of boiling water for 5 minutes. Filter and drink up to 2 times a day, at least one hour before meals.
- If you have diabetes, heart disease, clotting problems, are pregnant or breastfeeding, ask your doctor for advice before taking ginger. Tell him which medicines, plants, or supplements you use to avoid side effects.
Step 4. Use baking soda
It is often used as a natural antacid to neutralize acidity and aid digestion. It is available in both tablet and powder form. It can be taken up to 4 times a day at least 1-2 hours after eating or taking other medicines. Avoid taking it when your stomach is completely full.
- Pour a teaspoon of baking soda into a glass of water and stir until it dissolves completely. Drink it to neutralize acidity. Measure the powder doses carefully using a measuring spoon. If you want, add honey or lemon to taste.
- If you are on a low sodium diet, have other heart or digestive problems, or are currently taking other medicines, plants, and supplements, ask your doctor for advice before using baking soda.
- Take the baking soda exactly as shown. Do not use it for more than 2 weeks, unless your doctor tells you. It should not be given to children under the age of 12.
- Take the missing dose as soon as you remember, unless it is almost time for the next one. In this case, skip the missing one and continue with the regular dosage.
Step 5. Chew gum
Chewing sugar-free gum for half an hour after eating can reduce heartburn, as it stimulates saliva production. Saliva is alkaline, so ingesting it neutralizes the acidity.
- Sugar-free gum also contains xylitol, which inhibits the bacteria responsible for tooth decay.
- Sugary gum can thicken saliva, thus causing xerostomia; furthermore, they are hardly as effective as sugar-free ones.
- Avoid peppermint gum, as it can stimulate acid reflux.
Step 6. Avoid using peppermint or Roman peppermint
The former can relax the sphincter between the stomach and esophagus, causing gastric juices to rise. The lower esophageal sphincter (SIX) is the muscle that separates the esophagus from the stomach. Since it relaxes him, peppermint can actually worsen symptoms such as heartburn and indigestion. Mint does not cause acid reflux, but it promotes mucus production and nasopharyngeal drip, especially if you have a cold. this can irritate the esophagus.
Part 5 of 6: Try Relaxation Techniques
Step 1. Avoid the factors that trigger stress
Tension can make acid reflux worse, as it causes people to eat more, drink alcohol, smoke, or sleep less. In stressful situations, digestion takes longer, delaying gastric emptying and making it more likely that food will be regurgitated. Learning to avoid stressful environments and manage difficult situations with serenity can help improve your overall well-being. Here are some simple ways to reduce stress:
- Slow, deep breathing in a quiet environment;
- Focus on positive results;
- Reorganize priorities and eliminate unnecessary tasks;
- Reduce the use of electronic devices. This can also cause eye strain and headaches;
- Use your sense of humor. According to research, humor can be an effective way to cope with acute stress;
- Listen to relaxing music.
Step 2. Practice meditation
You can meditate by simply carving out 5 minutes to relax and unplug from all that is bothering you on the outside. Meditating can be frustrating at first, but it's an easy and effective way to deal with stress. To do this, follow these steps:
- Find a quiet, comfortable place, like a private spot in an office, park, or home.
- Get into a comfortable position and sit with your spine straight (cross-legged if possible) on a chair or on the grass.
- Find something to focus on. Choose a meaningful word or phrase and repeat it. You can also focus your attention on a flower or handle, or close your eyes.
- After getting into a comfortable and relaxed position, don't get distracted by your thoughts. Instead, try focusing on the word or object for 5-10 minutes, or until you feel calm and peaceful.
Step 3. Try tai chi
If you can't sit for more than 5 minutes, you may want to practice this martial art. It consists of slow and thoughtful movements, meditation, deep breathing.
- Practice it regularly at home to master the various forms of tai chi, up to 15-20 minutes twice a day.
- Before starting a tai chi program, you should consult your doctor and discuss your health needs with an instructor. Tell them what conditions you have other than acid reflux to help them create a personalized program.
Part 6 of 6: Seeing a Doctor
Step 1. Go to the doctor to get a diagnosis
Home remedies can work in some cases, but if the symptoms constantly return, then you should see a specialist. Acid reflux or heartburn can manifest itself through a burning sensation in the chest area, or you can also feel a sour taste on the back of the mouth. It usually occurs after eating, going through a moment of stress, exercising, or lying down. Sometimes acid reflux can lead to gastroesophageal reflux disease (GERD), with additional symptoms such as shortness of breath, coughing, difficulty swallowing and increased chest pain, especially when resting. If you frequently observe these symptoms, you should make an appointment with an expert to find out if you have GERD.
Step 2. Ask your doctor for acid reflux medications
He may suggest prescription medications to treat moderate or severe symptoms of the disorder. Whenever you are prescribed a medicine, it is important to explain to your doctor if you are taking any other medications, herbal products or supplements to avoid side effects. Medicines that can help are:
- Antacids used to treat mild or moderate heartburn. They feature a combination of magnesium, calcium, and aluminum with a buffering agent, such as a hydroxide or hydrogen carbonate ion. They can provide immediate relief that lasts up to an hour. Side effects include diarrhea or constipation;
- H2 receptor antagonists have the function of reducing histamine 2, a chemical found in the stomach that stimulates the secretion of stomach acid. It won't give nearly as fast relief as antacids, but it can be effective for those with severe GERD symptoms;
- Proton pump inhibitors are more effective than H2 receptor antagonists in reducing symptoms of moderate to severe GERD and heartburn. In addition, they heal the epithelium of the esophagus.
- Your doctor can help you figure out which medications are right and the optimal doses for your condition.
Step 3. Ask your doctor about the side effects of other medicines
Certain medications you take for other conditions can worsen acid reflux, in fact it can be a side effect or occur due to an intolerance. It is important to find out about other medicines and supplements that can exacerbate symptoms. Here are some medications for other ailments that usually cause acid reflux problems:
- Anti-inflammatory medicines such as aspirin and Aleve, which may also be associated with an increased risk of peptic ulcers;
- Calcium channel blockers for high blood pressure or angina;
- Anticholinergics for urinary tract infections, allergies or glaucoma;
- Beta-adrenergic antagonists for asthma or obstructive pulmonary disease;
- Bisphosphonates for osteoporosis;
- Certain sedatives, antibiotics, potassium or iron supplements.
Step 4. Consider surgery
This route may be the right one if medications or lifestyle changes do not help ease the symptoms of acid reflux, interfere with your daily activities, or cause permanent damage to the esophagus. Your doctor may recommend that you undergo fundoplication, a minimally invasive surgical treatment that involves wrapping the upper stomach around the lower esophageal sphincter (LES) to strengthen the latter. It is a safe and effective procedure for people of all ages who have moderate to severe symptoms of GERD and would like to avoid dependence on medications for life.
