How can you alleviate symptoms of acid reflux. What lifestyle changes can reduce heartburn. Which dietary modifications help prevent GERD. How does sleeping position affect acid reflux. Why is weight management important for GERD control. What role does meal timing play in preventing indigestion. How can carbohydrate intake influence acid reflux symptoms.

Understanding Acid Reflux and GERD

Gastroesophageal reflux disease (GERD) is a common condition affecting 18.1-27.8% of adults in the United States. It occurs when stomach acid flows back into the esophagus, causing a burning sensation in the chest known as heartburn. While medications are often used to manage symptoms, lifestyle modifications can significantly reduce the frequency and severity of acid reflux episodes.

Optimize Your Sleeping Position

Did you know that your sleeping position can impact acid reflux symptoms? Research indicates that sleeping on your left side can decrease acid exposure in the esophagus by up to 71%. This is likely due to the anatomy of the esophagus, which enters the right side of the stomach. By sleeping on your left side, you help keep acid away from the lower esophageal sphincter, reducing the likelihood of reflux.

Elevate Your Head While Sleeping

For those experiencing nighttime acid reflux, elevating the head of the bed can provide relief. A review of four studies found that this simple adjustment decreased acid reflux and improved symptoms such as heartburn and regurgitation in people with GERD. Consider using bed risers or a wedge pillow to achieve the desired elevation.

Timing and Portion Control of Meals

When it comes to managing acid reflux, when and how much you eat can make a significant difference. The International Foundation for Gastrointestinal Disorders (IFGD) recommends eating dinner several hours before bedtime to allow for proper digestion. Additionally, opting for a larger lunch and a lighter dinner can help minimize nighttime symptoms.

Embrace Smaller, More Frequent Meals

Why do larger meals often trigger acid reflux symptoms? The lower esophageal sphincter, a muscle that acts as a valve between the stomach and esophagus, can become overwhelmed by large amounts of food. Eating smaller, more frequent meals throughout the day can help reduce the pressure on this sphincter and minimize reflux episodes.

Dietary Considerations for Acid Reflux Management

Certain foods and ingredients can exacerbate acid reflux symptoms. Being mindful of these triggers and making informed dietary choices can significantly improve your comfort level.

The Raw Onion Conundrum

Raw onions are a common trigger for gastrointestinal symptoms, including acid reflux and heartburn. This is because they are more difficult to digest and may irritate the esophageal lining. If you enjoy onions, consider cooking them before consumption to reduce their potential to cause discomfort.

Carbohydrate Intake and Acid Reflux

Emerging research suggests that a high-carbohydrate diet may worsen acid reflux symptoms. Some researchers hypothesize that undigested carbs can lead to bacterial overgrowth and increased abdominal pressure, potentially contributing to acid reflux. Reducing carbohydrate intake, particularly refined carbs, may help alleviate GERD symptoms in some individuals.

• Choose complex carbohydrates over simple sugars
• Monitor portion sizes of carb-heavy foods
• Consider incorporating more protein and healthy fats into your diet

The Impact of Weight Management on GERD

Maintaining a healthy weight is crucial for managing acid reflux symptoms. Excess belly fat can increase pressure in the abdomen, potentially pushing the lower esophageal sphincter upward and away from the support of the diaphragm. This condition, known as hiatal hernia, is considered a leading cause of GERD.

Research has shown that obesity, particularly excess abdominal fat, is associated with a higher risk of GERD due to increased pressure within the abdominal cavity. If you’re considering weight loss as a strategy to manage acid reflux, it’s essential to consult with your healthcare provider to develop a safe and sustainable plan.

Benefits of Weight Loss for GERD Management

1. Reduced abdominal pressure
2. Improved function of the lower esophageal sphincter
3. Decreased frequency and severity of reflux episodes
4. Potential reduction in medication dependence

Lifestyle Modifications to Reduce Acid Reflux

Beyond dietary changes and weight management, several lifestyle modifications can help prevent and manage acid reflux symptoms.

Alcohol Consumption and GERD

Limiting alcohol intake can be beneficial for those suffering from acid reflux. Alcohol can relax the lower esophageal sphincter, making it easier for stomach contents to flow back into the esophagus. Additionally, alcohol can increase stomach acid production, potentially exacerbating symptoms.

Smoking Cessation

Smoking is known to have numerous negative health effects, and its impact on acid reflux is no exception. Tobacco use can weaken the lower esophageal sphincter and increase acid production, making GERD symptoms more likely and severe. Quitting smoking can lead to significant improvements in acid reflux symptoms and overall health.

Stress Management Techniques

While stress doesn’t directly cause acid reflux, it can exacerbate symptoms and make them more noticeable. Incorporating stress-reduction techniques into your daily routine may help manage GERD symptoms. Consider practices such as meditation, deep breathing exercises, or yoga to help reduce stress levels.

The Role of Clothing in Acid Reflux Management

Believe it or not, your clothing choices can impact acid reflux symptoms. Tight-fitting clothes, particularly around the abdomen, can increase pressure on the stomach and lower esophageal sphincter, potentially leading to more frequent reflux episodes.

Clothing Recommendations for GERD Sufferers

• Opt for loose-fitting, comfortable clothing
• Avoid tight belts or waistbands
• Consider wearing suspenders instead of a belt
• Choose breathable fabrics that don’t constrict the midsection

Natural Remedies and Supplements for Acid Reflux Relief

While lifestyle modifications are crucial for managing GERD, some natural remedies and supplements may provide additional relief. It’s important to note that these should not replace prescribed medications or medical advice, and you should always consult with your healthcare provider before starting any new supplement regimen.

Ginger: Nature’s Digestive Aid

Ginger has been used for centuries to aid digestion and reduce nausea. Some studies suggest that it may also help alleviate symptoms of acid reflux. Ginger can be consumed in various forms, including tea, capsules, or added to meals.

Probiotics and Gut Health

Maintaining a healthy gut microbiome may play a role in managing acid reflux symptoms. Probiotics, which are beneficial bacteria, can help support digestive health and potentially reduce the frequency of reflux episodes. Consider incorporating probiotic-rich foods like yogurt, kefir, or sauerkraut into your diet, or discuss probiotic supplements with your healthcare provider.

Aloe Vera: Soothing Properties for the Digestive Tract

Aloe vera is known for its soothing properties, and some people find relief from acid reflux symptoms by consuming aloe vera juice. While more research is needed to confirm its efficacy, some studies have shown promising results in reducing GERD symptoms.

The Importance of Hydration in GERD Management

Proper hydration plays a crucial role in digestive health and can impact acid reflux symptoms. Drinking adequate amounts of water throughout the day can help dilute stomach acid and support overall digestive function.

Optimal Hydration Strategies for GERD Sufferers

• Sip water throughout the day rather than consuming large amounts at once
• Avoid drinking large quantities of water with meals, as this can dilute stomach acid and impair digestion
• Consider alkaline water, which may help neutralize stomach acid (though more research is needed to confirm its effectiveness)
• Limit carbonated beverages, which can increase bloating and pressure in the stomach

Exercise and Physical Activity: Finding the Right Balance

Regular physical activity is essential for overall health and can contribute to weight management, which is beneficial for GERD control. However, certain types of exercise may exacerbate acid reflux symptoms in some individuals.

Exercise Recommendations for GERD Management

1. Opt for low-impact activities like walking, swimming, or cycling
2. Avoid high-intensity exercises or activities that involve lying flat or bending over frequently
3. Wait at least two hours after eating before engaging in strenuous exercise
4. Stay hydrated during workouts, but avoid drinking large amounts of water at once
5. Consider wearing loose-fitting, comfortable workout attire

By implementing these strategies and making mindful lifestyle choices, many individuals can effectively manage their acid reflux symptoms and improve their overall quality of life. Remember that everyone’s experience with GERD is unique, and it may take some trial and error to find the combination of approaches that works best for you. Always consult with your healthcare provider before making significant changes to your diet or lifestyle, especially if you’re taking medications for GERD or other health conditions.

As research in the field of gastroenterology continues to evolve, new insights and treatment options for acid reflux and GERD may emerge. Staying informed about the latest developments and working closely with your healthcare team can help ensure that you’re employing the most effective strategies for managing your symptoms and maintaining optimal digestive health.

14 Ways to Prevent Heartburn and Acid Reflux

You may be able to prevent or reduce acid reflux symptoms with a few lifestyle changes, including eating dinner earlier, adjusting your sleeping position, and avoiding certain acidic foods and drinks.

Most of us are all too familiar with the painful, burning sensation in the center of the chest that’s associated with heartburn.

In fact, between 18.1-27.8% of adults in the United States experience gastroesophageal reflux disease (GERD), a common condition that causes heartburn. GERD occurs when acid is pushed up from the stomach back into the esophagus, which leads to a heartburn sensation.

Although people often use medications to treat acid reflux and heartburn, many lifestyle modifications can also help you reduce symptoms and improve your quality of life.

Here are 14 natural ways to reduce your acid reflux and heartburn, all backed by scientific research.

Research shows that sleeping on your left side can help decrease acid reflux at night. According to one review, lying on your left side may decrease acid exposure in the esophagus by up to 71%.

Although the reason is not entirely clear, it could be explained by the anatomy of the esophagus. The esophagus enters the right side of the stomach, so sleeping on the left side keeps acid away from the lower esophageal sphincter.

The sphincter is normally responsible for keeping acid and your undigested food from coming back up to your throat, but different things can cause this to malfunction, such as your sleeping position, for example.

Summary

If you experience acid reflux at night, try sleeping on the left side of your body.

Some people experience acid reflux at night, which can affect sleep quality and make it more difficult to fall asleep.

One review of four studies found that elevating the head of the bed decreased acid reflux and improved symptoms like heartburn and regurgitation in people with GERD.

Summary

Elevating the head of your bed may reduce your reflux symptoms at night.

According to the International Foundation for Gastrointestinal Disorders (IFGD), if you experience acid reflux, you should try to eat dinner a few hours before going to bed.

Consider also having your big meal of the day at lunch so that your dinner can be lighter. Research shows that going to bed with undigested food, particularly if you’ve eaten a heavy meal, can worsen your symptoms at night.

Summary

Eating close to bedtime may worsen acid reflux symptoms at night.

4. Opt for cooked onions instead of raw

Raw onions are a common trigger for gastrointestinal symptoms like acid reflux and heartburn.

This is because raw onions are more difficult to digest and might irritate the lining of the esophagus, causing worsened heartburn. If you like to eat onions, consider eating them cooked.

Summary

Some people experience worsened heartburn and other reflux symptoms after eating raw onions.

5. Eat smaller, more frequent meals

The lower esophageal sphincter is a muscle that acts as a valve between the stomach and the esophagus. In people with acid reflux, this muscle is weakened or dysfunctional, causing acid to flow up into the esophagus.

Unsurprisingly, many reflux symptoms take place after a meal. Therefore, eating smaller, more frequent meals throughout the day may help reduce symptoms of acid reflux.

Summary

Acid reflux usually increases after meals, and larger meals seem to make it worse.

6. Maintain a moderate weight

However, if you have excess belly fat, the pressure in your abdomen may become so high that the lower esophageal sphincter gets pushed upward, away from the support of the diaphragm.

This condition, known as hiatal hernia, is considered the leading cause of GERD.

Furthermore, research shows that having excess belly fat may be associated with a higher chance of acid reflux and GERD. Obesity, in general, is associated with a greater chance of getting GERD due to greater pressure within the abdominal cavity.

If you’re interested in weight loss as a way to manage acid reflux, speak with your doctor first to determine if it’s right for you and, if so, how you can lose weight safely and sustainably.

Summary

Losing belly fat and maintaining a moderate weight might relieve some of your symptoms of GERD.

7. Follow a low carb diet

Research shows that eating a high carb diet can worsen acid reflux, and reducing your carb intake can help reduce the symptoms of GERD.

Some researchers suspect that undigested carbs may cause bacterial overgrowth and increased pressure inside the abdomen, which could contribute to acid reflex.

Having too many undigested carbs in your digestive system can often cause not only gas and bloating but also burping.

Summary

Some research suggests that poor carb digestion and bacterial overgrowth in the small intestine may result in acid reflux.

8. Limit your alcohol intake

Drinking alcohol may increase the severity of acid reflux and heartburn. Research has shown that higher alcohol intake could be linked to increased symptoms of acid reflux.

That’s because alcohol increases stomach acid, relaxes the lower esophageal sphincter, and impairs the ability of the esophagus to clear out acid.

Summary

Excessive alcohol intake can worsen acid reflux symptoms.

9. Don’t drink too much coffee

Research has found that coffee also temporarily may relax the lower esophageal sphincter, increasing the chance of acid reflux.

However, research findings are inconclusive, with older research not finding an association between coffee consumption and acid reflux symptoms

Summary

Evidence suggests that coffee may make acid reflux and heartburn worse.

10. Limit your intake of carbonated beverages

Research shows that regular consumption of carbonated or fizzy beverages, including soft drinks, club soda, and seltzer, could be linked to a higher chance of reflux.

This may be because the carbon dioxide that gives these drinks their bubbles can cause you to burp more, which can increase the acid coming out of your esophagus.

One study found that carbonated soft drinks, in particular, worsened certain acid reflux symptoms, including heartburn, fullness, and burping.

Summary

Drinking carbonated beverages temporarily increases the frequency of burping, which may promote acid reflux.

11. Don’t drink too much citrus juice

Many types of citrus juice, including orange juice and grapefruit juice, are considered common triggers for heartburn.

These ingredients are highly acidic and contain compounds like ascorbic acid, which could cause indigestion if you consume them in large amounts and may irritate the lining of your esophagus.

While citrus juice probably doesn’t cause acid reflux directly, it could make your heartburn worse temporarily.

Summary

Some people with acid reflux report that drinking citrus juice makes their symptoms worse.

12. Avoid mint, if needed

Peppermint and spearmint are common ingredients used to make herbal tea and add flavor to foods, candy, chewing gum, mouthwash, and toothpaste.

However, research shows that peppermint oil may decrease lower esophageal sphincter pressure, which may cause heartburn. Another study showed that menthol, a compound found in mint, could worsen reflux in people with GERD.

For this reason, it’s best to avoid mint if you feel that it makes your heartburn worse.

Summary

A few studies indicate that mint and some of the compounds it contains may aggravate heartburn and other reflux symptoms.

Fried foods and some other fatty foods may also be a trigger for GERD. Some research shows they may lead to heartburn. Examples include:

• fried foods
• potato chips
• pizza
• bacon
• sausage

High-fat foods like these may contribute to heartburn by causing bile salts to be released into your digestive tract, which may irritate your esophagus.

They also appear to stimulate the release of cholecystokinin (CCK), a hormone in your bloodstream that may relax the lower esophageal sphincter, allowing stomach contents back into the esophagus.

One study looked at what happened when people with GERD ate high fat foods. More than half of the participants who had reported food triggers said they experienced GERD symptoms after eating high fat, fried foods.

That said, you do need some fat to stay healthy. Learn more about healthy fats vs unhealthy fats.

Summary

Foods that are high in fat may trigger GERD symptoms, including heartburn, in some people.

Your saliva helps to neutralize the acid that comes up from your stomach to your esophagus. But smoking can reduce the amount of saliva in your mouth.

Smoking also lowers the pressure in the lower esophageal sphincter, which can cause coughing and acid reflux. Research shows that quitting smoking can reduce the severity of your acid reflux or GERD.

Learn more about smoking and acid reflux.

How do you get rid of acid reflux fast?

The quickest way to get relief from acid reflux might be to take an antacid like Tums. Learn more about treatments for GERD and acid reflux.

What can I drink to get rid of acid reflux?

Certain herbal teas, low fat or plant-based milk, non-citrus fruit juice, coconut water, and sometimes just regular water may help reduce your acid reflux symptoms. Learn what to drink for acid reflux.

Will acid reflux go away naturally?

If you have temporary heartburn related to something you are or a mild form of GERD, your acid reflux may go away on its own after a few hours. In more serious cases, you may need medication and lifestyle changes to manage your symptoms.

The bottom line

Heartburn is an uncomfortable issue that can be caused by a variety of different factors. If you notice that your symptoms are worse after you have certain foods or beverages, it’s reasonable to limit or avoid these things.

Although there are many medications and treatment options available to ease heartburn, making a few simple changes to your diet and lifestyle may also be beneficial.

Try some of the tips above to find what works for you to reduce heartburn and acid reflux.

14 Ways to Prevent Heartburn and Acid Reflux

You may be able to prevent or reduce acid reflux symptoms with a few lifestyle changes, including eating dinner earlier, adjusting your sleeping position, and avoiding certain acidic foods and drinks.

Most of us are all too familiar with the painful, burning sensation in the center of the chest that’s associated with heartburn.

In fact, between 18.1-27.8% of adults in the United States experience gastroesophageal reflux disease (GERD), a common condition that causes heartburn. GERD occurs when acid is pushed up from the stomach back into the esophagus, which leads to a heartburn sensation.

Although people often use medications to treat acid reflux and heartburn, many lifestyle modifications can also help you reduce symptoms and improve your quality of life.

Here are 14 natural ways to reduce your acid reflux and heartburn, all backed by scientific research.

Research shows that sleeping on your left side can help decrease acid reflux at night. According to one review, lying on your left side may decrease acid exposure in the esophagus by up to 71%.

Although the reason is not entirely clear, it could be explained by the anatomy of the esophagus. The esophagus enters the right side of the stomach, so sleeping on the left side keeps acid away from the lower esophageal sphincter.

The sphincter is normally responsible for keeping acid and your undigested food from coming back up to your throat, but different things can cause this to malfunction, such as your sleeping position, for example.

Summary

If you experience acid reflux at night, try sleeping on the left side of your body.

Some people experience acid reflux at night, which can affect sleep quality and make it more difficult to fall asleep.

One review of four studies found that elevating the head of the bed decreased acid reflux and improved symptoms like heartburn and regurgitation in people with GERD.

Summary

Elevating the head of your bed may reduce your reflux symptoms at night.

According to the International Foundation for Gastrointestinal Disorders (IFGD), if you experience acid reflux, you should try to eat dinner a few hours before going to bed.

Consider also having your big meal of the day at lunch so that your dinner can be lighter. Research shows that going to bed with undigested food, particularly if you’ve eaten a heavy meal, can worsen your symptoms at night.

Summary

Eating close to bedtime may worsen acid reflux symptoms at night.

4. Opt for cooked onions instead of raw

Raw onions are a common trigger for gastrointestinal symptoms like acid reflux and heartburn.

This is because raw onions are more difficult to digest and might irritate the lining of the esophagus, causing worsened heartburn. If you like to eat onions, consider eating them cooked.

Summary

Some people experience worsened heartburn and other reflux symptoms after eating raw onions.

5. Eat smaller, more frequent meals

The lower esophageal sphincter is a muscle that acts as a valve between the stomach and the esophagus. In people with acid reflux, this muscle is weakened or dysfunctional, causing acid to flow up into the esophagus.

Unsurprisingly, many reflux symptoms take place after a meal. Therefore, eating smaller, more frequent meals throughout the day may help reduce symptoms of acid reflux.

Summary

Acid reflux usually increases after meals, and larger meals seem to make it worse.

6. Maintain a moderate weight

However, if you have excess belly fat, the pressure in your abdomen may become so high that the lower esophageal sphincter gets pushed upward, away from the support of the diaphragm.

This condition, known as hiatal hernia, is considered the leading cause of GERD.

Furthermore, research shows that having excess belly fat may be associated with a higher chance of acid reflux and GERD. Obesity, in general, is associated with a greater chance of getting GERD due to greater pressure within the abdominal cavity.

If you’re interested in weight loss as a way to manage acid reflux, speak with your doctor first to determine if it’s right for you and, if so, how you can lose weight safely and sustainably.

Summary

Losing belly fat and maintaining a moderate weight might relieve some of your symptoms of GERD.

7. Follow a low carb diet

Research shows that eating a high carb diet can worsen acid reflux, and reducing your carb intake can help reduce the symptoms of GERD.

Some researchers suspect that undigested carbs may cause bacterial overgrowth and increased pressure inside the abdomen, which could contribute to acid reflex.

Having too many undigested carbs in your digestive system can often cause not only gas and bloating but also burping.

Summary

Some research suggests that poor carb digestion and bacterial overgrowth in the small intestine may result in acid reflux.

8. Limit your alcohol intake

Drinking alcohol may increase the severity of acid reflux and heartburn. Research has shown that higher alcohol intake could be linked to increased symptoms of acid reflux.

That’s because alcohol increases stomach acid, relaxes the lower esophageal sphincter, and impairs the ability of the esophagus to clear out acid.

Summary

Excessive alcohol intake can worsen acid reflux symptoms.

9. Don’t drink too much coffee

Research has found that coffee also temporarily may relax the lower esophageal sphincter, increasing the chance of acid reflux.

However, research findings are inconclusive, with older research not finding an association between coffee consumption and acid reflux symptoms

Summary

Evidence suggests that coffee may make acid reflux and heartburn worse.

10. Limit your intake of carbonated beverages

Research shows that regular consumption of carbonated or fizzy beverages, including soft drinks, club soda, and seltzer, could be linked to a higher chance of reflux.

This may be because the carbon dioxide that gives these drinks their bubbles can cause you to burp more, which can increase the acid coming out of your esophagus.

One study found that carbonated soft drinks, in particular, worsened certain acid reflux symptoms, including heartburn, fullness, and burping.

Summary

Drinking carbonated beverages temporarily increases the frequency of burping, which may promote acid reflux.

11. Don’t drink too much citrus juice

Many types of citrus juice, including orange juice and grapefruit juice, are considered common triggers for heartburn.

These ingredients are highly acidic and contain compounds like ascorbic acid, which could cause indigestion if you consume them in large amounts and may irritate the lining of your esophagus.

While citrus juice probably doesn’t cause acid reflux directly, it could make your heartburn worse temporarily.

Summary

Some people with acid reflux report that drinking citrus juice makes their symptoms worse.

12. Avoid mint, if needed

Peppermint and spearmint are common ingredients used to make herbal tea and add flavor to foods, candy, chewing gum, mouthwash, and toothpaste.

However, research shows that peppermint oil may decrease lower esophageal sphincter pressure, which may cause heartburn. Another study showed that menthol, a compound found in mint, could worsen reflux in people with GERD.

For this reason, it’s best to avoid mint if you feel that it makes your heartburn worse.

Summary

A few studies indicate that mint and some of the compounds it contains may aggravate heartburn and other reflux symptoms.

Fried foods and some other fatty foods may also be a trigger for GERD. Some research shows they may lead to heartburn. Examples include:

• fried foods
• potato chips
• pizza
• bacon
• sausage

High-fat foods like these may contribute to heartburn by causing bile salts to be released into your digestive tract, which may irritate your esophagus.

They also appear to stimulate the release of cholecystokinin (CCK), a hormone in your bloodstream that may relax the lower esophageal sphincter, allowing stomach contents back into the esophagus.

One study looked at what happened when people with GERD ate high fat foods. More than half of the participants who had reported food triggers said they experienced GERD symptoms after eating high fat, fried foods.

That said, you do need some fat to stay healthy. Learn more about healthy fats vs unhealthy fats.

Summary

Foods that are high in fat may trigger GERD symptoms, including heartburn, in some people.

Your saliva helps to neutralize the acid that comes up from your stomach to your esophagus. But smoking can reduce the amount of saliva in your mouth.

Smoking also lowers the pressure in the lower esophageal sphincter, which can cause coughing and acid reflux. Research shows that quitting smoking can reduce the severity of your acid reflux or GERD.

Learn more about smoking and acid reflux.

How do you get rid of acid reflux fast?

The quickest way to get relief from acid reflux might be to take an antacid like Tums. Learn more about treatments for GERD and acid reflux.

What can I drink to get rid of acid reflux?

Certain herbal teas, low fat or plant-based milk, non-citrus fruit juice, coconut water, and sometimes just regular water may help reduce your acid reflux symptoms. Learn what to drink for acid reflux.

Will acid reflux go away naturally?

If you have temporary heartburn related to something you are or a mild form of GERD, your acid reflux may go away on its own after a few hours. In more serious cases, you may need medication and lifestyle changes to manage your symptoms.

The bottom line

Heartburn is an uncomfortable issue that can be caused by a variety of different factors. If you notice that your symptoms are worse after you have certain foods or beverages, it’s reasonable to limit or avoid these things.

Although there are many medications and treatment options available to ease heartburn, making a few simple changes to your diet and lifestyle may also be beneficial.

Try some of the tips above to find what works for you to reduce heartburn and acid reflux.

How to prevent indigestion in the summer

articleContent Indigestion is a delicate yet familiar topic. This problem can ruin plans for the day, an important meeting, and even a long-awaited vacation. Summer is a particularly active season for food poisoning, because there are many berries and fruits that you want to eat without borders. Why diarrhea occurs and how to deal with it – read on.

READ ALSO: What to Eat to Boost Your Metabolism: Doctor’s Tips

Causes of diarrhea :

1. Consumption of dirty vegetables and fruits, along with which pathogenic microorganisms enter the body.

2. Excessive consumption of fruits and vegetables that have a laxative effect. For example, plum, pear, cucumber and the like.

3. Avoid eating unfamiliar foods while on holiday abroad.

4. Do not eat food that is spoiled or expired. Food spoils faster in summer.

5 . Maintain an emotionally balanced rhythm of life. Stress, anxiety, and lack of sleep can also cause diarrhea. Find time for rest, sports and watch your diet.

Ways to deal with indigestion :

– hygiene: washing hands before meals, using wet wipes and antiseptics.

– Wash fruits and vegetables before eating. Remember that storing food without a refrigerator contributes to the appearance of pathogenic bacteria, especially when it is summer outside. Do not eat spoiled, overripe, stale berries or fruits.

– determine which vegetables and fruits your digestive system is particularly sensitive to. For example, cauliflower, zucchini, cucumbers, bell peppers – these foods can cause a feeling of bloating or other symptoms that indicate indigestion.

– drink well purified water. In addition, if you are a fan of carbonated drinks, you should try to eliminate them from your diet. Alternative drinks are water with lemon, freshly squeezed juices or tea.

– Soak early fruits and vegetables in cold water. You can also cut off the peel before eating.

– wash hands after every trip to the toilet.

– Always pay attention to the expiration date when buying products.

– beware of unpasteurized dairy products. It is also important to determine if you have lactose intolerance. Hypersensitivity to dairy products is a common problem, because they are difficult to digest, and therefore lead to bloating and, as a result, diarrhea.

– Wash cutting boards thoroughly. It is rational to use glass plates on which there will be no food residues.

– buy a high-quality product in a pharmacy that will become a reliable defender for diarrhea. If the disorder has already occurred, then to restore the microflora, doctors usually advise lacto and bifidobacteria (synbiotics), for example, Lactiale. Lactiale contributes to the restoration of microflora after gastrointestinal disorders *.

– adhere to a sparing diet. Such a therapeutic and prophylactic diet will provide good nutrition in conditions of maximum sparing of the digestive tract. During a sparing meal, food processing methods such as boiling, steaming, and sometimes baking without a crust should be used. In addition, you should limit the use of salt, too cold or hot foods, foods that are difficult to chew. You need to eat food 5 times a day in small portions. It is also helpful to drink a glass of milk before bed.

– If the condition does not improve after 48 hours, consult a doctor in time. Digestive disorders are a problem with sudden symptoms and serious consequences. It is important to consult with a specialist, as these symptoms can indicate more serious problems such as liver infections, food allergies, and even early stages of cancer.

READ ALSO: How to Diagnose and Manage Seasonal Depression – Doctor’s Advice

*Lactiale Dietary Supplement Package Leaflet.

Advertisement for a dietary supplement. It is not a medicinal product. Before use, consult your doctor. Declaration of conformity of products with the requirements of Ukrainian legislation in accordance with the technical regulations on the rules for labeling food products, approved by the order of the State Consumer Standards of Ukraine dated 28.10. 2010, No. 487

Made to order: Farmak PJSC, st. Frunze, 63, 04080, Ukraine. Additional information by phone. +38 (044) 496-87-87, e-mail: [email protected]

Indigestion? Five Natural Ways to Relieve Troublesome Symptoms｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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This has happened to each of us. You decided to have a little snack and ate a little more than you planned. Or maybe the new national cuisine, which you have wanted to try for a very long time, turned out to be unusual for the stomach. You may have been suffering from indigestion for so long that you no longer remember exactly what caused it.

Indigestion (dyspepsia or indigestion) usually refers to pain and discomfort in the upper abdomen. Its common symptoms are: burning in the chest and throat, bloating in the upper abdomen, feeling full after eating a small amount of food, nausea and even vomiting.

Indigestion usually occurs with excessive consumption of fatty foods or certain drinks (such as alcohol), but this is not the only cause. It can be caused by pathogens (viruses or bacteria), stress, an imbalance between good and bad bacteria in the gut, and even sleep disturbance.

Indigestion can be quite unpleasant. Fortunately, there are natural ways to relieve the pain and discomfort that comes with it. These include eating ginger, peppermint, digestive enzymes, and fennel, and avoiding foods that irritate the stomach.

Ginger

Ginger is always one of the first natural remedies for indigestion. Ginger belongs to the ginger family (Zingiberaceae) and is a perennial herb with a characteristic aroma that is used as a spice in many cuisines around the world.

Ginger has been used for centuries to flavor food, and modern research has found another way to use it to relieve nausea and vomiting. For example, some studies have shown that certain compounds in ginger (gingerols and shogaols) can block the production of serotonin in the gut.

Serotonin produced in the intestine stimulates the vagus nerve. This leads to increased nausea and vomiting. Ginger helps to block the synthesis of serotonin and, accordingly, the stimulation of the vagus nerve. This reduces nausea and vomiting, common symptoms of indigestion.

Ginger can also improve intestinal peristalsis, the process of breaking down food and moving it through the digestive system. The better the peristalsis of the intestines, the less discomfort and feeling of fullness, characteristic of indigestion.

Indigestion (especially chronic or prolonged) is often characterized by mild inflammation. Ginger has clear anti-inflammatory properties that help ease the discomfort of indigestion.

Ginger is consumed in a variety of forms, such as fresh or juice, but dried ginger is considered the most useful for indigestion. Using ginger as a spice can also help soothe the digestive system.

Miracle ginger root: more.

Peppermint

It’s hard to find anything more soothing and refreshing than peppermint, especially in cases of indigestion. Peppermint belongs to the Lamiaceae family and has been used in traditional medicine for centuries to relieve bowel problems—and for good reason.

Research shows that peppermint oil can be extremely beneficial for indigestion, likely due to the plant’s powerful flavonoid compounds. These compounds, like menthol, menthone, and carvone, have many benefits, from fighting viruses and bacteria to reducing inflammation and promoting normal muscle relaxation.

For example, taking peppermint oil relieves abdominal pain associated with irritable bowel syndrome and indigestion. Peppermint oil relaxes the smooth muscles of the digestive system, relieving pain caused by spasms. Peppermint tea also has a relaxing effect.

Peppermint is a mild anti-inflammatory agent that helps relieve irritation in case of upset stomach. The calming properties of menthol are especially helpful for upset stomachs.

Peppermint oil (whether taken directly or used in aromatherapy) has been proven to reduce the psychological and emotional stress that greatly aggravates indigestion.

Peppermint oil – for irritable bowel syndrome and other ailments: more.

Fennel

Fennel has been used in folk medicine for centuries for everything from treating respiratory problems and hormonal disorders to supporting milk production in breastfeeding mothers. Fennel has also been heavily used in traditional medicine to relieve digestive problems, including indigestion.

Fennel is an aromatic plant in the Apiaceae family, which also includes other edible plants such as celery, parsley and carrots. All over the world, it is used not only to prepare delicious dishes, but also to relieve discomfort in the stomach.

This effect is provided by compounds such as anethole, limonene and fenchone.

Research suggests that fennel may help ease indigestion by reducing stomach cramps. Fennel helps suppress the activity of the signaling molecule acetylcholine, which causes muscle spasms in the stomach and intestines. Fennel works in much the same way as peppermint and can help relieve muscle spasms and pain caused by indigestion.

There is interesting evidence that fennel may be involved in protecting stomach tissue from alcohol-induced damage, which may be helpful in indigestion due to excessive alcohol consumption.

Fennel is often drunk as a soothing herbal tea. However, it can also be consumed in other forms, such as seeds or supplements (capsules).

15 natural ways to solve digestive problems: more.

Digestive enzymes

Digestive enzymes are a great way to naturally relieve indigestion. Indigestion often occurs due to delays in emptying the stomach. This means that food takes longer than usual to break down in the stomach before entering the small intestine.

Delayed emptying of the stomach causes a feeling of fullness and discomfort characteristic of indigestion. This can also lead to acid reflux. Sometimes the emptying of the stomach slows down due to poor production of digestive enzymes or a decrease in their activity. This is especially common in older people.

Digestive enzymes help break down food that has entered the stomach. With their shortage, it becomes more difficult for the body to digest food and convert it into energy. With age, the production of digestive enzymes can decrease or weaken their activity, which leads to indigestion due to poor digestion.

Studies show that regular intake of digestive enzymes can help reduce the symptoms of indigestion. In one study, abdominal pain and flatulence (gas) improved with daily intake of digestive enzymes.

Quick guide to digestive enzymes: more.

Avoid foods that irritate the digestive system

One of the best ways to manage indigestion is to prevent it from developing. This can be achieved by avoiding certain foods that you have sensitivities to, or that have previously given you an upset stomach. Certain foods, such as highly processed processed foods, are more likely to cause indigestion. This may be due to low fiber levels, high sodium content, or various preservatives added to processed foods.

Foods high in saturated fat also often cause symptoms of indigestion, such as nausea and abdominal discomfort. Research suggests that wheat-containing foods (bread, crackers, pasta) may be associated with an increased chance of indigestion in non-celiac individuals with undiagnosed wheat or gluten sensitivity.

Alcohol, caffeine and chocolate can also cause indigestion if you are sensitive to these foods. In one study, caffeine in the form of coffee caused indigestion symptoms in 53% of participants already suffering from chronic abdominal pain.

Highly acidic foods (such as citrus fruits and tomatoes) or spicy foods (such as jalapenos) can make indigestion worse and heartburn more likely. Avoiding foods that have already made you upset in the past will help prevent future stomach pain or discomfort.

For any indigestion, whether brief or prolonged, the accompanying pain and discomfort can take the joy out of life. The pain, discomfort, bloating, nausea, and vomiting of indigestion can seem endless, but it doesn’t have to be.

Fortunately, there are natural ways to relieve the symptoms of indigestion. These include consuming ginger, peppermint, digestive enzymes, and fennel, as well as avoiding “inconvenient” foods for the digestive system. In this way, you can greatly reduce the symptoms of indigestion and achieve the much desired relief.

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