Free ways to avoid acid reflux
I also observed that taking a short afternoon nap after lunch made me feel nauseous. At times, over-eating also makes my stomach feel bloated.
Taking iron supplements – even if along with my meal – hurt my stomach.
A visit to the doctor confirmed that I have acid reflux – usually, it is a burning and at times painful sensation in the area of the esophagus behind the breastbone. It is also where stomach acid comes up the throat thereby causing pain and sometimes causing damage in the tissues of the esophagus.
Besides prescription for a proton pump inhibitor, which cleared my acid reflux after taking the medication for a whole week, the following are long term ways on how I dealt – and am still dealing with - my acid reflux
1 Eat on time every time
As much as possible, I eat regularly and on consistent schedule every day making sure not to veer too much away from my specified time to eat breakfast, lunch or dinner.
For instance, I eat breakfast anywhere from 7am to 9 am, consuming a meal past 9 causes my stomach to churn and feel hurt.
Lunch is timed at 12-1pm and dinner at 6-8pm. I also do my best not to skip meals as doing so causes me to overeat on my next meal thereby worsening my acid reflux.
2 Do not overeat
Consuming too much meals causes stomach acids to over-produce – this is done in order for the tummy to aid in digesting all the food eaten. Plus, overeating makes the stomach process food a lot longer thereby increasing the tummy’s acid secretion. It also tenses the stomach and makes the lower esophagus unrelaxed. It is also highly advisable to eat in small and regular portions.
Eat four or five small meals each day and not three large ones. Doing so decreases gastric pressures.
3 Avoid foods which cause acid reflux
I used to down lemonade after every meal. I also love tomatoes and lots of tomato sauce in my pasta. I eat French fries, put onions in my omelette, drink milk shakes, eat ice cream, drink coffee during breakfast and drink tea in the evening. Now I don’t consume all these anymore as all these food cause acid reflux. Grapefruit, cottage cheese, spaghetti with sauce, wine, chicken nuggets, buffalo wings and any fried or oily foods including potato chips as well as spicy foods similarly cause acid reflux. Plus, eating any of these during dinner increases the possibility of having acid reflux at night during sleep.
4 Sleep on the left side of your tummy
Sleeping on the left side of your tummy helps lessen the symptoms of acid reflux and aids in removing stomach acid. Meanwhile, sleeping on the right side has been proven to worsen acid reflux.
5 Elevate your head
One effective way to avoid stomach acid from climbing up the esophagus during sleep is by elevating the head either by using two pillows or getting a bed similar to the ones used in hospitals. You can also raise your head during sleep by placing blocks of woods under the head side of the bed.
6 Do not sleep with a full stomach
The stomach needs to first properly digest any food consumed during dinner. Sleeping shortly after eating dinner causes the stomach to similarly sleep on the job and make your food just sit there. The best time to sleep is at least 4 – 5 hours after dinner. But the ideal time to eat dinner is 5pm or 6pm. After dinner, you can walk your dinner off by going a few blocks from your house and back. Doing so helps stimulate the process of food digestion.