You may experience acid reflux, also known as heartburn or gastroesophageal reflux, when the lower esophageal sphincter closes improperly. The Cleveland Clinic says this causes your stomach's contents to rise back up into the esophagus. Stomach contents are very acidic; when they re-enter your esophagus, you experience burning and discomfort. You may normally reach for an antacid for heartburn relief, but some holistic approaches can also help.
Dietary Changes
Indulging in some of your favorite foods may cause acid reflux, according to the National Institutes of Health. Some of the more common ones are alcohol, caffeine, carbonated beverages, fatty and spicy foods, tomatoes and whole-fat dairy foods. If you notice that a particular food triggers your symptoms, either eliminate them from your diet or eat them in small amounts.
Elevated Sleep Position
Sleeping fat on your back makes it easier for stomach contents to flow back through the sphincter and into your esophagus. Instead, the Mayo Clinic recommends sleeping with your upper body elevated about six to nine inches, allowing gravity to act as a natural heartburn healer. Insert a wedge--which you can find at a pharmacy--between your mattress and box spring. Or put blocks of wood under the feet at the top of your bed.
Ginger
This tasty herb is also a good heartburn reliever, according to John Hibbs, a naturopath and associate professor of clinical medicine at Bastyr University in Seattle. In "The Doctor's Book of Food Remedies," Hibbs says ginger helps increase the holding ability of the lower esophageal sphincter to prevent acid reflux. He recommends making a tea with 1/2 tsp. or 1 tsp. fresh ginger to a cup of water. If you find the tea too spicy, drink it slowly.
Lose Weight
Being overweight increases pressure on the abdomen and forces your stomach upward, making it easier for acid to rise up into your esophagus, the Mayo Clinic says. To start losing weight, eat the proper amount of calories for your size, age and gender. Also, put in about 30 minutes of moderate-intensity exercise at least five days a week. If you've been inactive for a while, consult your doctor about starting a fitness program and for more advice on healthy weight loss.
Quit Smoking
According to the National Institute of Digestive and Diabetes and Kidney Diseases or NIDDK, cigarette smoking damages every part of the digestive system. It weakens the lower esophageal sphincter, which makes it easier for acid to leak out of your stomach and into your esophagus. If you've tried to quit smoking unsuccessfully, speak to your doctor about smoking cessation programs or learn more about quitting cold turkey at WhyQuit.com.
References
- Cleveland Clinic: GERD or Acid Reflux or Heartburn Overview
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux and GERD
- MedlinePlus: Gastroesophageal reflux disease
- Mayo Clinic: Heartburn
- "Doctor's Book of Food Remedies"; Selene Yeager; 1998
