Hi, everyone! Welcome to The Gastro Minute. Today, let’s talk about a common issue many of us deal with – acid reflux. You know, that burning feeling you sometimes experience in your chest after eating? It’s uncomfortable and quite irritating, but the good news is, you can manage it naturally. You do not necessarily have to take medicines for it or meet a doctor.
Acid reflux happens when stomach acid flows back into the food pipe. Some simple lifestyle changes can help you avoid it or get rid of it.
First, avoid lying down after meals. Give your body at least 2-3 hours to digest before heading to bed. If you absolutely need to rest, try propping yourself up slightly.
Next, watch what you eat. Spicy, fatty, or fried foods often trigger reflux. It’s not about giving them up completely but finding a balance — maybe you can enjoy those foods occasionally instead of eating them every day. Maintaining a habit that creates a balance is important.
Another tip? Chew your food slowly. Rushing through meals can overwhelm your digestive system and make symptoms even worse.
And let’s talk about drinks. Caffeine, alcohol, and carbonated beverages can irritate your stomach. You can try switching to herbal teas like chamomile or ginger instead. There is a common thinking that sodas and cola drinks can help with digestion. But it is wrong.
Finally, portion control is important. Eating smaller meals throughout the day puts less pressure on your stomach. So eat smaller portions 4-5 times a day than eating a big meal 2 times a day.
Try these tips, and see how they work for you. It’s all about making small, sustainable changes.
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