How to Reduce Reflux?
"Specialist Doctor Merve Tığlı; nowadays it is becoming fashionable reflux disease caused by heartburn and offers to reduce the feeling of discomfort ..."
Did you know that a person who lives on average for 75 years passes 30 tons of food and 50 thousand liters of liquid through his digestive system? What about the effect of your digestive system on your mood?
Having a healthy digestive system; it provides a quality life both physiologically and psychologically. When there is a problem in digestive functions; It can cause biological problems such as bloating and gas, as well as negatively affect your social life. The most common digestive problems are; indigestion and reflux.
Gastro esophageal reflux, known as ‘reflux ası, is defined as the escape of gastric contents into the esophagus. Stress and changing living conditions, with the shift of food to late hours, excess weight, cigarette, spicy, bitter and caffeine with increased consumption of food, reflux is common in one out of every five people.
Here are 10 tips to reduce heartburn, discomfort and pain caused by reflux:
1. Relax and eat slowly
Instead of eating more than you need at a time and increasing stomach acid, slowly; but eat until saturated. Take time to eat and enjoy every bite. A tiny tip for slow food; Try to leave your fork on the table between the bites.
2. Limit drinks during meals
If you have reflux problems, you should reduce fluid intake during meals. The lower esophageal sphincter (valve between the stomach and esophagus), which prevents food from escaping to the esophagus, is under high pressure when the stomach is full and this increases the risk of reflux. To reduce stomach volume, you can take a small sip of water during meals, or you should choose to drink your water before meals, not during meals. Pre-meal water will prevent you from eating more than you need.
3. Get rid of your excess weight
Excess weight is one of the main causes of heartburn. Reflux is seen 2 times more in overweight individuals than in those with ideal weight. Excess weight increases abdominal pressure and makes it easier for nutrients to escape. Body fat also secretes chemicals that will interfere with digestive functions. According to research, weight loss, albeit slightly, relieves the symptoms and helps to control the burning of the stomach.
4. Start training
Severe exercise, such as jogging, can damage your digestive tract and provoke reflux. However, moderate and low-impact exercises, such as walking, are useful. At the same time, walking upright helps gravity help digestion. To reduce symptoms, you can start walking for 30 minutes at least 2 hours after meals 4 days a week. How to Reduce Reflux5. Reduce oil
It delays gastric emptying as it takes a long time to digest fatty foods. It also causes relaxation of the lower esophageal sphincter and increases reflux. Instead, you should choose lean proteins such as skinned chicken products, beans, lean red meat and whole grains of fiber source.
6. Recognize triggering nutrients
Certain foods have been shown to trigger reflux in some individuals. The most common culprits are fried and fatty foods, caffeinated beverages such as alcohol, tea and coffee, chocolate, mint foods, citrus, tomato and sauce, spicy foods, onions, garlic and carbonated beverages. But the nutrients that trigger reflux can be different for everyone. The right thing to do is to listen to your body after every different food you eat and to determine the recidents. Don't let them disturb you again when you notice these nutrients. Don't lie down after dinner
If you are at risk of reflux, do not lie down for at least 2 hours after a meal. So what do you have to do? Let your gastric secretions find the right way when you get up and walk. For the same reason, keep your upper body up while you sleep.
8. Wear plenty
Avoid tight clothing that will squeeze your body. Because tight clothing triggers reflux by increasing abdominal pressure. Choose flexible and comfortable clothing until your symptoms are controlled.
9. Chew cinnamon gum
Chewing gum after a meal balances stomach acid by stimulating salivary secretion. It provides clearance of acid secretion which damages esophagus by increasing swallowing. But since mint will increase symptoms, choose cinnamon and fruit gum.
10. Stop Smoking
Do you need another reason to quit smoking? Cigaret; slows down digestion, increases gastric acid and also limits saliva production. Besides damaging the esophagus, smoking; It also damages the digestive system. It causes weakening of the lower esophageal muscle which is the cause of direct reflux.
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