How can you alleviate acid reflux without medication. What lifestyle changes help reduce GERD symptoms. Which foods should you avoid to prevent heartburn. How does sleeping position impact acid reflux. Why does weight loss improve GERD symptoms.

Understanding GERD: Causes and Symptoms

Gastroesophageal reflux disease (GERD) occurs when stomach acid frequently flows back into the esophagus. This backwash (acid reflux) can irritate the lining of your esophagus, causing uncomfortable symptoms. The lower esophageal sphincter (LES), a ring of muscle that acts as a valve between the esophagus and stomach, is responsible for preventing this backflow. When the LES weakens or relaxes inappropriately, GERD can develop.

Common symptoms of GERD include:

• Heartburn (a burning sensation in the chest or throat)
• Regurgitation of food or sour liquid
• Difficulty swallowing
• Chest pain
• The sensation of a lump in your throat
• Chronic cough
• Laryngitis or hoarseness
• Disrupted sleep

Can untreated GERD lead to complications? Yes, if left unmanaged, chronic acid reflux can cause more serious health issues such as esophagitis, Barrett’s esophagus, and in rare cases, esophageal cancer. Therefore, it’s crucial to address GERD symptoms early and effectively.

Dietary Modifications to Reduce Acid Reflux

Making changes to your diet is often the first line of defense against GERD symptoms. By avoiding trigger foods and adopting healthier eating habits, you can significantly reduce the frequency and severity of acid reflux episodes.

Foods to Avoid

Certain foods are known to trigger or exacerbate GERD symptoms in many individuals. Consider eliminating or reducing the following items from your diet:

• Citrus fruits and juices
• Tomatoes and tomato-based products
• Chocolate
• Mint (including peppermint and spearmint)
• Spicy foods
• Fatty or fried foods
• Onions and garlic
• Carbonated beverages
• Alcohol
• Caffeine

How does eliminating these foods help reduce GERD symptoms? These items can either relax the LES, increase stomach acid production, or irritate the esophagus lining, all of which contribute to acid reflux.

GERD-Friendly Foods

While avoiding trigger foods is important, incorporating GERD-friendly options into your diet can help manage symptoms. Consider adding these foods to your meals:

• Lean proteins (chicken, fish, turkey)
• Non-citrus fruits (melons, bananas, apples)
• Vegetables (green beans, broccoli, asparagus)
• Whole grains (oatmeal, brown rice, quinoa)
• Healthy fats (avocado, olive oil, nuts in moderation)
• Ginger and fennel (known for their digestive benefits)

Why are these foods beneficial for GERD sufferers? They are less likely to trigger acid reflux and can help promote healthy digestion.

Lifestyle Changes to Alleviate Acid Reflux

Beyond dietary modifications, several lifestyle changes can significantly impact GERD symptoms. Implementing these habits can lead to long-term relief and improved overall health.

Eating Habits

How you eat is just as important as what you eat when managing GERD. Consider adopting these eating habits:

• Eat smaller, more frequent meals throughout the day
• Chew food thoroughly and eat slowly
• Avoid eating within 3 hours of bedtime
• Stay upright for at least 3 hours after meals

Why do these habits help reduce acid reflux? Eating smaller meals puts less pressure on the LES, while staying upright allows gravity to assist in keeping stomach contents where they belong.

Weight Management

Maintaining a healthy weight is crucial for managing GERD symptoms. Excess weight, especially around the abdomen, can put pressure on the stomach and LES, increasing the likelihood of acid reflux.

How does losing weight improve GERD symptoms? Weight loss reduces pressure on the stomach and strengthens the LES, making it more effective at preventing acid reflux. Even a modest weight loss of 5-10% can lead to significant improvement in symptoms.

Sleep Positioning for GERD Relief

The position in which you sleep can have a significant impact on nighttime GERD symptoms. Adopting the right sleep posture can help prevent acid reflux and ensure a more restful night’s sleep.

Elevating the Head of the Bed

One of the most effective ways to reduce nighttime reflux is to elevate the head of your bed. This can be achieved by:

• Using bed risers to elevate the head of the bed by 6-8 inches
• Placing a wedge pillow under your upper body
• Using an adjustable bed frame

Why does elevating the head of the bed help with GERD? This position uses gravity to keep stomach contents from flowing back into the esophagus during sleep.

Sleeping on Your Left Side

Research suggests that sleeping on your left side can help reduce acid reflux symptoms. This position may help keep the junction between stomach and esophagus above the level of gastric contents.

Is there a difference between sleeping on your left versus right side? Yes, studies have shown that right-side sleeping tends to aggravate reflux symptoms more than left-side sleeping.

Stress Management and GERD

While stress doesn’t cause GERD, it can exacerbate symptoms and make them feel more severe. Managing stress can be an important part of your overall GERD management strategy.

Stress Reduction Techniques

Consider incorporating these stress-relief methods into your daily routine:

• Deep breathing exercises
• Meditation or mindfulness practices
• Regular physical activity
• Yoga or tai chi
• Progressive muscle relaxation

How does reducing stress help with GERD symptoms? Stress can increase stomach acid production and affect digestion. By managing stress, you may reduce these physiological responses and improve GERD symptoms.

Natural Remedies for Acid Reflux

While lifestyle changes form the foundation of GERD management, some natural remedies may provide additional relief. It’s important to note that while these remedies are generally safe, you should consult with a healthcare provider before trying them, especially if you have severe or chronic GERD.

Herbal Remedies

Several herbs have been traditionally used to alleviate digestive discomfort and may help with GERD symptoms:

• Ginger: Known for its anti-inflammatory properties
• Licorice root: May increase mucus production in the digestive tract, protecting against acid
• Chamomile: Can have a soothing effect on the digestive system
• Marshmallow root: May form a protective coating in the esophagus

How do these herbs potentially help with GERD? They may work by reducing inflammation, increasing protective mucus, or soothing irritated tissues in the digestive tract.

Probiotics and Digestive Enzymes

Some people find relief from GERD symptoms by incorporating probiotics or digestive enzymes into their diet. Probiotics can help balance gut bacteria and improve overall digestive health, while digestive enzymes may aid in the breakdown of food, potentially reducing the workload on the stomach.

Can probiotics directly treat GERD? While research is ongoing, some studies suggest that certain probiotic strains may help reduce GERD symptoms by improving digestion and reducing inflammation.

The Role of Exercise in GERD Management

Regular physical activity can play a significant role in managing GERD symptoms. However, it’s important to choose the right types of exercise and time your workouts appropriately to avoid exacerbating reflux.

Beneficial Exercises for GERD

Low-impact exercises that don’t put excessive pressure on the abdomen are generally best for people with GERD. Consider incorporating these activities into your routine:

• Walking
• Swimming
• Cycling
• Yoga (avoiding inverted poses)
• Light strength training

Why are these exercises beneficial for GERD sufferers? They can help with weight management, reduce stress, and improve overall digestive function without increasing intra-abdominal pressure.

Exercises to Avoid

Certain types of exercise may trigger or worsen GERD symptoms. These typically include high-impact activities or those that involve lying flat or bending over:

• Running or jogging
• High-intensity interval training (HIIT)
• Crunches or sit-ups
• Heavy weightlifting

How do these exercises potentially worsen GERD symptoms? They can increase intra-abdominal pressure or cause stomach contents to move up towards the esophagus, leading to reflux.

When to Seek Medical Help for GERD

While lifestyle changes and natural remedies can be effective for many people with GERD, it’s important to recognize when professional medical help is necessary. Chronic or severe GERD can lead to complications if left untreated.

Warning Signs

Seek medical attention if you experience any of the following:

• Difficulty swallowing or pain while swallowing
• Unexplained weight loss
• Chest pain (especially if it radiates to the arm, jaw, or back)
• Persistent hoarseness or chronic cough
• Vomiting blood or passing black stools
• Symptoms that persist despite lifestyle changes and over-the-counter treatments

Why are these symptoms concerning? They may indicate more serious conditions or complications related to chronic GERD that require medical evaluation and treatment.

Diagnostic Tests

If you consult a healthcare provider for GERD symptoms, they may recommend one or more of the following diagnostic tests:

• Upper endoscopy
• Esophageal pH monitoring
• Esophageal manometry
• Barium swallow radiograph

How do these tests help diagnose GERD? They can provide detailed information about the structure and function of your esophagus and stomach, helping to confirm a GERD diagnosis and rule out other conditions.

In conclusion, while GERD can be a challenging condition to manage, many people find significant relief through lifestyle modifications, dietary changes, and natural remedies. By implementing these strategies and working closely with healthcare providers when necessary, it’s possible to effectively control GERD symptoms and improve overall quality of life. Remember, every individual is unique, and what works for one person may not work for another. Patience and persistence in finding the right combination of treatments are key to successfully managing GERD.

9 ways to relieve acid reflux without medication

If you are sounding a little hoarse and have a sore throat, you may be bracing for a cold or a bout of the flu. But if you’ve had these symptoms for a while, they might be caused not by a virus but by a valve — your lower esophageal sphincter.

That’s the muscle that controls the passage between the esophagus and stomach, and when it doesn’t close completely, stomach acid and food flow back into the esophagus. The medical term for this process is gastroesophageal reflux; the backward flow of acid is called acid reflux. Acid reflux can cause sore throats and hoarseness, and may literally leave a bad taste in your mouth.

What is GERD?

When acid reflux produces chronic symptoms, it is known as gastroesophageal reflux disorder, or GERD. Symptoms of GERD can include:

• heartburn — pain in the upper abdomen and chest — is the most common symptom of GERD
• regurgitation, or stomach contents coming back up through your esophagus and into your throat or mouth, which may cause you to taste food or stomach acid
• chest pain
• nausea
• problems swallowing or pain while swallowing
• symptoms of complications in the mouth, throat, or lungs, such as chronic cough or hoarseness.

Three conditions — poor clearance of food or acid from the esophagus, too much acid in the stomach, and delayed stomach emptying — contribute to acid reflux.

If not treated, GERD can lead to more serious health problems. In some cases, you might need medicines or surgery. However, many people can improve their symptoms of GERD through self-care and lifestyle changes.

How to get rid of acid reflux

If you’ve been having repeated episodes of heartburn — or any other symptoms of acid reflux — you might try the following:

1. Eat sparingly and slowly

When the stomach is very full, there can be more reflux into the esophagus. If it fits into your schedule, you may want to try what is sometimes called “grazing” — eating small meals more frequently rather than three large meals daily.

2. Avoid certain foods

People with acid reflux were once instructed to eliminate all but the blandest foods from their diets. But that’s no longer the case. We’ve evolved from the days when you couldn’t eat anything.

But there are still some foods that are more likely than others to trigger reflux, including:

• mint
• fatty foods
• spicy food
• tomatoes
• onions
• garlic
• coffee
• tea
• chocolate
• alcohol.

If you eat any of these foods regularly, you might try eliminating them to see if doing so controls your reflux, and then try adding them back one by one. The Foodicine Health website at www.foodicinehealth.org has diet tips for people with acid reflux and GERD, as well as for other gastrointestinal disorders.

3. Don’t drink carbonated beverages

They make you burp, which sends acid into the esophagus. Drink flat water instead of sparkling water.

4. Stay up after eating

When you’re standing, or even sitting, gravity alone helps keeps acid in the stomach, where it belongs. Finish eating three hours before you go to bed. This means no naps right after lunch, and no late suppers or midnight snacks.

5. Don’t move too fast

Avoid vigorous exercise for a couple of hours after eating. An after-dinner stroll is fine, but a more strenuous workout, especially if it involves bending over, can send acid into your esophagus.

6. Sleep on an incline

Ideally, your head should be six to eight inches higher than your feet. You can achieve this by using extra-tall bed risers on the legs supporting the head of your bed. If your sleeping partner objects to this change, try using a foam wedge support for your upper body. Don’t try to create a wedge by stacking pillows. They won’t provide the uniform support you need.

7. Lose weight if it’s advised

Increased weight spreads the muscular structure that supports the lower esophageal sphincter, decreasing the pressure that holds the sphincter closed. This leads to reflux and heartburn.

8.

If you smoke, quit

Nicotine may relax the lower esophageal sphincter.

9. Check your medications

Some — including postmenopausal estrogen, tricyclic antidepressants, and anti-inflammatory painkillers — can relax the sphincter, while others — particularly bisphosphonates like alendronate (Fosamax), ibandronate (Boniva), or risedronate (Actonel), which are taken to increase bone density — can irritate the esophagus.

GERD Diet: Foods That Help with Acid Reflux (Heartburn)

Reviewed By:

Getting a case of acid reflux (heartburn) once in a while isn’t unusual, but some people suffer from burning discomfort, bloating and belching almost every time they eat. About 20% of the population has gastroesophageal reflux disease (GERD), a chronic acid reflux condition that’s diagnosed by a doctor.

Normally, the esophageal sphincter (a muscular tube that lets food pass into the stomach and then cinches shut to block it from coming back up) protects the esophagus from stomach acid. However, if the sphincter relaxes, food can push upward through the loosened opening and cause acid reflux.

“Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD,” says Ekta Gupta, M.B.B.S., M.D., gastroenterologist with Johns Hopkins Medicine.

Foods That May Cause Heartburn

Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:

• Fried food
• Fast food
• Pizza
• Potato chips and other processed snacks
• Chili powder and pepper (white, black, cayenne)
• Fatty meats such as bacon and sausage
• Cheese

Other foods that can cause the same problem include:

• Tomato-based sauces
• Citrus fruits
• Chocolate
• Peppermint
• Carbonated beverages

“Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Gupta. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”

Foods That Help Prevent Acid Reflux

Good news: There are plenty of things you can eat to help prevent acid reflux. Stock your kitchen with foods from these three categories:

High-fiber foods

Fibrous foods make you feel full so you’re less likely to overeat, which may contribute to heartburn. So, load up on healthy fiber from these foods:

• Whole grains such as oatmeal, couscous and brown rice.
• Root vegetables such as sweet potatoes, carrots and beets.
• Green vegetables such as asparagus, broccoli and green beans.

Alkaline foods

Foods fall somewhere along the pH scale (an indicator of acid levels). Those that have a low pH are acidic and more likely to cause reflux. Those with higher pH are alkaline and can help offset strong stomach acid. Alkaline foods include:

• Bananas
• Melons
• Cauliflower
• Fennel
• Nuts

Watery foods

Eating foods that contain a lot of water can dilute and weaken stomach acid. Choose foods such as:

• Celery
• Cucumber
• Lettuce
• Watermelon
• Broth-based soups
• Herbal tea

Heartburn Home Remedies

People with heartburn commonly reach for antacids, over-the-counter medications that neutralize stomach acid. But eating certain foods may also offer relief from symptoms. Consider trying the following:

Milk

Does milk help with heartburn? “Milk is often thought to relieve heartburn,” says Gupta. “But you have to keep in mind that milk comes in different varieties — whole milk with the full amount of fat, 2% fat, and skim or nonfat milk. The fat in milk can aggravate acid reflux. But nonfat milk can act as a temporary buffer between the stomach lining and acidic stomach contents and provide immediate relief of heartburn symptoms.” Low-fat yogurt has the same soothing qualities along with a healthy dose of probiotics (good bacteria that enhance digestion).

Ginger

Ginger is one of the best digestive aids because of its medicinal properties. It’s alkaline in nature and anti-inflammatory, which eases irritation in the digestive tract. Try sipping ginger tea when you feel heartburn coming on.

Apple cider vinegar

While there isn’t enough research to prove that drinking apple cider vinegar works for acid reflux, many people swear that it helps. However, you should never drink it at full concentration because it’s a strong acid that can irritate the esophagus. Instead, put a small amount in warm water and drink it with meals.

Lemon water

Lemon juice is generally considered very acidic, but a small amount of lemon juice mixed with warm water and honey has an alkalizing effect that neutralizes stomach acid. Also, honey has natural antioxidants, which protect the health of cells.

How a Doctor Can Help

If you have heartburn two or more times a week and changes to your diet or eating pattern haven’t helped, consult a doctor. A gastroenterologist (a doctor who specializes in the digestive system) can perform tests to measure the acidity in your stomach and see if frequent acid reflux has damaged your esophagus.

GERD is often treatable through a combination of lifestyle changes and medication. But persistent symptoms of reflux need thorough evaluation by a gastroenterologist who can find the underlying cause and discuss available treatment options.

The Johns Hopkins Heartburn Center

GERD is an ongoing condition that often requires more attention than over-the-counter treatments can offer. The Heartburn Center at Johns Hopkins Medicine provides personalized care to help patients find relief.

Learn more about The Heartburn Center

The Germans were angered by the idea to lower the heating temperature due to lack of gas

https://ria.ru/20220618/teplo-1796375048.html gas shortages – RIA Novosti, 06/18/2022

The Germans were angered by the idea to lower the heating temperature due to gas shortages0003

2022-06-18T06:17

2022-06-18T06:17

2022-06-18T15:12

robert habeck

germany 900 03

Russia

Natural gas

Worldwide

21.img.ria.ru/images/07e4/09/19/1577745985_0:278:3076:2008_1920x0_80_0_0_c0ab9cbac3151c8ca730e17fcaee18dc.jpg

MOSCOW, June 18 – RIA Novosti. Readers of the German publication Die Welt reacted to the initiative at the legislative level to reduce the minimum temperature in apartments due to the reduction in gas supplies from Russia to Germany. They expressed their opinion in the comments to the relevant article. Earlier, the head of the German Union of Cities and Communities, Gerd Landsberg, proposed to reduce the permissible temperature in the homes of German residents due to the need to save gas. Wolfgang Steiger, general secretary of the economic council of the Christian Democratic Union, expressed a similar opinion, calling a temperature of 20-22 degrees “luxury”. The proposal was supported by the head of the Federal Network Agency Klaus Müller, noting that discussions are underway with the government on this issue. German Vice-Chancellor Robert Habeck (Green Party) did not rule out such a scenario, noting that the government has not yet dealt with this issue in an “intensive” format. – Nicola H was indignant. “What normal taxpayer and pensioner does not already refuse heating for reasons of economy?” asked Gernot B. “We in Germany bear the heaviest burden of taxes and duties, work the longest and continue to live the myth of a rich country, and forced austerity laws are already being prepared,” Ingo G stated. “I thought sanctions would hit Russia hard,” siegfried E was surprised. sanctions deprive the population of the economic basis for a prosperous life,” Ulf K said. “You (the country’s authorities. – Ed.) are standing in front of the ruins of your policy,” summed up klaus K. Germany, like other Western countries, is faced with rising energy prices and a surge in inflation due to the imposition of sanctions against Russia after the start of a special operation to demilitarize and denazify Ukraine. At the same time, Berlin, according to its leading politicians, is trying to reduce its dependence on Russian gas. Russian presidential spokesman Dmitry Peskov has repeatedly noted that Moscow has never used gas supplies to punish anyone, but sells fuel solely in its own interests, to increase the welfare of Russians and on a commercial basis.

https://ria.ru/20220618/gaz-1796368694.html

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russia, natural gas, in the world

Robert Habek, Germany, Russia, natural gas, in the world

MOSCOW, June 18 – RIA Novosti. Readers of the German edition Die Welt reacted to the initiative at the legislative level to reduce the minimum temperature in apartments due to the reduction in gas supplies from Russia to Germany. They expressed their opinion in the comments to the relevant article.

Earlier, Gerd Landsberg, head of the German Association of Cities and Communities, suggested lowering the permissible temperature in the homes of German residents due to the need to save gas. Wolfgang Steiger, general secretary of the economic council of the Christian Democratic Union, expressed a similar opinion, calling a temperature of 20-22 degrees “luxury”. The proposal was supported by the head of the Federal Network Agency Klaus Müller, noting that discussions are underway with the government on this issue. German Vice-Chancellor Robert Habeck (Green Party) did not rule out such a scenario, noting that the government has not yet dealt with this issue in an “intensive” format.

“Now we are supposed to be cold by order of the state – and nothing else, the norm is 16 degrees at night and 18 degrees during the day! Did they think about my children?” — Nicola H. was indignant.

“What normal taxpayer and pensioner refuses heating for reasons of economy?” asked Gernot B.

“We in Germany bear the heaviest burden of taxes and duties, we work the longest and continue to live the myth of a rich country, and the forced austerity laws are already being prepared,” stated Ingo G.

“I thought the sanctions would hit Russia hard,” said siegfried E.

“The climate policy of the Greens has failed, and it’s only summer! Dreams collide with harsh reality, and (anti-Russian. – Note ed.) sanctions deprive the population of the economic basis for a prosperous life,” said Ulf K.

” You (the authorities of the country. – Ed.) are standing in front of the ruins of your policy,” summed up klaus K.

0002 June 18, 2022, 01:59

Germany, like other Western countries, faced rising energy prices and a surge in inflation due to the imposition of sanctions against Russia after the start of a special operation to demilitarize and denazify Ukraine. At the same time, Berlin, according to its leading politicians, is trying to reduce dependence on Russian gas.

Press Secretary of the President of Russia Dmitry Peskov has repeatedly noted that Moscow has never used gas supplies to punish anyone, but sells fuel solely in its own interests, to increase the welfare of Russians and on a commercial basis.

How Gerda and Freshka were looking for a home

August 15, 2019 17:11 City

Gerda turned out to be a very friendly dog, she made contact quickly enough – after three meetings she already remembered those who were affectionate with her / Photo: ENGEOCOM Association JSC 90 003

Not only people work at the city’s construction sites. Animals also help to protect the territory or cheer up the employees of the company that is creating objects that Moscow needs. “Vechernyaya Moskva” tells two stories about how a small kitten and an adult shepherd dog ended up at the construction of a residential complex.

House for Gerda

This story began very sadly, however, then it got a good continuation. In January of this year, the young shepherd Gerda was orphaned. The owner who adopted the puppy died suddenly.

— The family could not take Gerda in. They already had a dog of a different breed, they could have conflicts,” recalls Alexander Chernenko, a security guard at the construction site. — The security officer brought her to our construction site. It was planned that our site would become a temporary shelter for Gerda until a new owner was found.

Photo: ENGEOCOM Association JSC

At first, the dog missed the old house. She had to be tied up so she wouldn’t run away. Walked her on a leash in turn. So Gerda learned to get used to people again and trust them.

— We bought food, cooked porridge, bones, fed the sheepdog, and in gratitude Gerda began to protect the territory so that strangers would not enter the construction site, — Alexander Chernenko continues. – We understood that it was impossible to keep purebred dogs at a construction site, something had to be decided.

According to Yury Vasilzhenko, project manager for the construction of a residential complex in Zyablikovo of ENGEOCOM Association JSC, Gerda, who at that time was a little over a year old, conscientiously performed her task.

“In the evenings, she walked around the territory with security officers, and many became attached to her,” says Vasilzhenko. – She welcomed her acquaintances, and gave her voice only when people new to her came to the construction site. The dog turned out to be very friendly, made contact quickly enough – after three meetings she already remembered those who were affectionate with her.

Alexander Chernenko decided: Gerda will be taken out of town to guard the house.

— Shepherd dogs lived with me for 16-17 years. It so happened that I liked these dogs, it was for this breed that I felt the greatest sympathy, – he notes.

Photo: ENGEOCOM Association JSC

Teach again

Chernenko was a cynologist in the past, and it was he who took up Gerda’s training. For three months he taught her how to follow commands and how to communicate with people. I even had to stay in Moscow for a month and a half so as not to be separated from Gerda: he works on a rotational basis, periodically leaving home – to the village of Krasny Yar in the Bryansk region.

– Yes, and the dog is big: there was no way to leave by train or bus. I was waiting for a friend to drive in that direction,” he recalls.

In mid-April, Gerda was moved. The household members of the Chernenko family were very happy with this addition, and Gerda quickly settled down in the house.