Never experienced a situation where the chest and the neck feel uncomfortable, such as burning and hot? If yes, then you are not alone, because almost everyone has experienced it. This condition is commonly called acid reflux (gastroesophageal reflux).
Occurrence of Acid Reflux
Acid reflux is a condition in which stomach acid up into the esophagus. This is caused by a problem in the valve between the stomach and esophagus. When someone has reflux, usually they will experience a burning sensation and symptoms of heat in the chest area. Acid reflux may be associated with a specific cause, but there are several factors that can increase the risk. These factors are obesity, pregnancy, smoking, lying down, constipation, a lot of food in the stomach, hiatal hernia.
Avoid Reflux by Controlling Stomach Acid
During this time, reflux treatment is done by using a medicine that can reduce stomach acid. In addition, proper management of stomach acid may be one of prevention. There are several natural ways to manage stomach acid, such as =
- Reduce weight.
A study in 2005, 453 respondents revealed that being overweight or obese is a risk factor for stomach acid reflux symptoms. The research, published in The American Journal of Gastroenterology, also said that a healthy diet like eat fibrous foods, vegetables, and complex carbohydrates, are believed to be able to make a stable blood sugar, and fat-burning hormones can work optimally.
- Reduce foods that trigger reflux.
Healthy foods such as garlic, tomatoes, oranges, and some other foods could actually trigger the production of excess stomach acid. This, in turn, may increase the risk of reflux. Although this is conditional and different for each person, you should remain vigilant when eating these foods.
- Drinking water one hour before meals.
Most researchers agree that reflux can be triggered due to dehydration in the upper gastrointestinal tract. However, drinking too much water while eating can cause the stomach to fill up quickly, and will trigger reflux. Therefore, drink water one hour before meals, and should not drink water while eating is in progress.
- Not eating excessive carbohydrates.
According to several studies, reducing sugar and high-carbohydrate foods can reduce symptoms of reflux. Even a study showed if carbohydrates are more instrumental in triggering reflux compared to fat or coffee.
- Avoid stress.
Stress is a trigger for many diseases, and one of them is stomach acid reflux. A study in The American Journal of Gastroenterology suggests that those who are stressed tend to have an increased risk of high blood pressure and reflux symptoms. Therefore, avoid stress as much as possible.
- Get enough sleep.
Research in the Journal of Clinical Sleep Medicine shows that people who sleep less at night tend to have reflux the next day. Therefore, make sure you get enough sleep at least 7-8 hours per day.
- Consuming digestive enzymes and probiotics.
One way to reduce the risk of reflux is by taking digestive enzymes and probiotics. To get the digestive enzymes, you can get it on vegetables and supplements.
- Eat slowly.
According to a study published in The American Journal of Gastroenterology, people who eat in a hurry tend to have reflux. Therefore, eat slowly and enjoy the dishes you eat. For your information, the time it takes the brain to receive the signals of satiety is 20 minutes.
- Reduce gluten.
A study published in the journal Clinical Gastroenterology and Hepatology showed that reflux symptoms are common in those who have celiac disease. Celiac disease is an inherited disease that is characterized by the occurrence of allergies caused by intolerance of gluten (a protein found in wheat flour, barley, oats, rye). Reduce foods containing gluten can be a solution to avoid these symptoms.