Helpful Tips to Combat Acid Reflux

Do you sometimes feel a burning sensation behind the breastbone? Do you feel a degree of difficulty in swallowing? Is there chest pain, coughing, vomiting or a feeling of an urge to vomit? Do you have bad breath or have that bitter taste in your mouth? If you have most of these symptoms, you could be experiencing acid reflux.

Medically known as gastroesophageal reflux disease or GERD, this is a condition in which the liquid content in the stomach backs up or regurgitates. This liquid contains acid and pepsin, an enzyme that begins the digestion in the stomach. Acid may cause injury to the stomach. Pepsin and bile may also injure the esophagus.

The body actually has a way to combat acid reflux, but this can be done when the body is in upright position. Swallowing is one, together with the production of saliva which has bicarbonate. The bicarbonate neutralizes the small amount of acid in the esophagus after swallowing and gravity have removed most of the liquid. But what are other ways to combat acid reflux? Here are a few tips:

1. Raise your head when sleeping to combat acid reflux. When laying down at night, acid can back up because gravity is not helping to keep it where it belongs. If you lay in a position in such a way that your head is way higher than the lower part of your body, the acids stay in your stomach. This position would help avoid the acid to back up into the esophagus.

2. Exercise. Some researches show that obesity causes reflux because the bloated stomach and gut area stretches the muscle that separates the stomach from the esophagus. The acid then bubbles up. So to avoid weight gain and possible obesity, regular exercise should be done. Other experts say, however, that certain stomach exercises can cause acid reflux in some people. A GERD that is exercise-induced can be aggravated by excessive contracting of the stomach muscles. So to avoid this, the rule of thumb is not to eat right before a work out. Actually it is best to avoid food an hour prior to exercising. Also, drink cold water every 10 - 15 minutes during exercise, and more after the workout to keep hydrated.

3. Eat enough fiber. Foods rich in fiber help prevent constipation. Fiber is highly recommended to fight off or manage diabetes, heart diseases and high blood pressure. It also helps in controlling weight because it helps the body store less fat.

4. Avoid large meals. It is important to know that one should not eat in a matter such that the stomach is not overdistended. A full stomach is a major factor to inappropriate lower esophageal sphincter relaxation. Therefore remember to take smaller meals. Before a workout, large meals are also bad, even if you are thinking that you are doing a full hour of exercise.

5. Keep your stress under control. There may not be enough studies to really link stress and acid reflux, but experts say that things that come with stress may be the culprit for an acid reflux. Smoking, alcohol use, and late night eating may be done by a person under stress. So to avoid doing these things that could harm your health, learn how to manage and release tension from work, relationship and other personal concerns.

6. Lastly, try to follow these food suggestions, and limit or avoid those which could potentially be responsible for occurrence of acid reflux:

Fruits: Avoid orange juice, lemon, lemonade, grapefruit juice, cranberry juice and tomato. Instead take apple (fresh, dried, juice) and banana.

Vegetables: Avoid mashed potatoes, french fries, and raw onion. Take baked potato, broccoli, cabbage, carrots, green beans and peas.

Meat: Avoid ground beef, chunk, marbled sirloin, chicken nuggets and buffalo wings. Enjoy extra-lean ground beef, steak, skinless chicken breast, egg whites or egg substitute and fish.

Dairy: Avoid sour cream, milk shake, ice cream and regular cottage cheese. Have a good helping of feta or goat cheese, fat-free cream cheese, fat-free sour cream and low-fat soy cheese.

Grains: Avoid macaroni and cheese, and spaghetti with sauce. Instead, take multi-grate or white bread, bran or oatmeal cereal, corn bread, graham crackers, pretzels, brown or white rice and rice cakes.

Beverages: Avoid liquor, wine, regular or decaffeinated coffee and tea. Take a lot of mineral water.

Fats/oils: Avoid creamy salad dressing and oil & vinegar salad dressing. Use low-fat salad dressing.

Sweets/desserts: Avoid high-fat butter cookie, brownie, chocolate, dough nut, corn chips and regular potato chips. You may enjoy fat-free cookie, jelly beans, red licorice and baked potato chips.