People who have acidity experience symptoms such as heartburn, indigestion, bad breath, nausea and even stomach pain sometimes. Basically, when you eat food, it travels from oesophagus to the stomach. After which the gastric glands produce acid to digest that food. When there is excess acid production than required, it can cause heartburn or stomach pain, which are the main symptoms of acidity. Acidity, which is also called acid reflux, is a health problem that causes symptoms to occur in the lower chest. A lot of people suffer from digestive issues and this is a very common problem.
However, if you suffer from any symptoms of acid reflux for more than 2-3 weeks, you might have a medical condition called Gastroesophageal reflux disease (GERD). It can even lead to swallowing difficulty so one should avoid excess spicy and fried food, cola drinks, tea, coffee and chocolates to deal with the severe signs of this condition. Anything you eat should be balanced out with regular physical acitivity to avoid acidity. But, if you suffer from acid reflux, there are some foods that can provide relief even without taking any medicine. Read this article further to know about the simple lifestyle changes that can help in keeping acidity at bay.
Lifestyle changes to keep acidity away
There are numerous factors that can trigger acidity symptoms, such as bad eating habits, excess consumption of spicy and oily food, too much alcohol intake and smoking, an unhealthy lifestyle and lack of exercise, etc. So, here are 6 simple lifestyle changes to prevent acidity:
1. Avoid spicy food
Image source: thrillist.com
Spicy or hot foods can also cause digestion problems in your body, including acidity. Spicy foods contain a compound called capsaicin, which slows down the digestion process in our gut. It makes the food consumed to stay in our stomach for a longer time which is a greater risk factor for discomfort while sleeping. The high levels of capsaicin can also increase body temperature making it difficult to sleep. So, it is best to avoid spicy foods as much as possible.
2. Eat meals in small portions and slowly
Irregular eating patterns and speed is also something that one should avoid to prevent triggering acidity and heartburn. Do not eat your food right before sleeping and eat in smaller portions. Portion size and eating speed play major roles in the digestion process. You can eat many small meals at regular intervals to keep your acidity under control. Eat your food slowly and have your last meal of the day three hours before sleeping.
3. Do not overeat
Overeating is one of the main causes of heartburn and acidity. When you overeat, it it means having food beyond your body's capacity, therefore it can take longer than usual time to complete the digestion process and get the food out of the stomach. Thus, make this simple lifestyle change and avoid overeating for acid reflux prevention.
4. Restrict smoking and alcohol
Image source: oneyearnobeer
It is important to restrict smoking and alcohol to prevent acidity. Nicotine, that is found in cigarettes can put you at a higher risk of heartburn and GERD symptoms by affecting the function of the lower esophageal sphincter. The lower esophageal sphincter helps in travelling of food passing through the food pipe into your stomach but prevents the stomach contents from pushing upwards back into the esophagus.
5. Maintain an optimum weight
Being overweight or obese puts you at a higher risk of experiencing acidity. This happens due to the extra weight around the abdomen which puts strain on the stomach, causing an upward push in the esophagus. Hence, maintain an optimum weight by taking a healthy diet to prevent acidity and other GERD symptoms. Oily and spicy foods can also lead to weight gain very quickly so these should be avoided if you're trying to lose weight. Instead, have more fruits, vegetables, whole grains, salads.
If the acid reflux is not serious, it is suggested to make such small lifestyle moderations to deal with its symptoms. If you are suffering from persistent heartburn, it is best to talk to a doctor. Recurring episodes of severe heartburn can be an early indication of gastroesophageal reflux disease (GERD), which is a chronic digestive condition.
Read more articles on Miscellaneous
Image credits: Sahyadrihospital
All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.