Acid reflux occurs when stomach acids flow into the esophagus, causing a painful, burning sensation. Acid reflux sufferers can take prescription or over-the-counter medications to control the symptoms. While these medications provide temporary relief, they do little to prevent the pain from coming back after the next meal. Fortunately, there are several natural lifestyle changes that can prevent or lessen the severity of acid reflux.
Control Weight
According to the Mayo Clinic, people who are overweight or obese have an increased risk for acid reflux. This is because extra pounds place pressure on the stomach muscles, which in turn causes stomach acid to rise. Overweight people should speak to a dietician or health care provider about a safe, effective weight loss plan.
Beverages
When acid reflux symptoms occur, try drinking a glass of skim milk or chamomile or fennel tea. According to Dr. Brian Fennerty's article, "Top 10 Natural Remedies for Natural Reflux," all three of these beverages can provide almost immediate relief. Just be sure to drink the beverages slowly instead of gulping them. These beverages aren't likely to keep acid reflux from returning, but they will at least provide temporary relief.
Sleep Changes
Lying down can aggravate acid reflux. The Mayo Clinic recommends that people refrain from going to bed for at least two to three hours after eating. Severe heartburn sufferers may want to elevate the head of the bed or sleep with an extra pillow even if it's been several hours since their last meal.
Avoid Triggers
Certain foods can aggravate acid reflux. What bothers one person may not bother the next, but there are some common triggers. According to "Eliminating Acid Reflux without Medication" by Steve Marsh, the most common offenders are coffee, orange juice, tomatoes, alcohol and anything fried or with a high fat content. If it seems impossible to eliminate all of these foods, try eliminating them one at a time. If symptoms don't improve with the first food, continue eating it and move onto the next. A food diary may be helpful for tracking purposes.
Reduce Stress
Stress aggravates many medical conditions, including acid reflux. Try relaxation techniques such as yoga or meditation. If neither of these sounds appealing, try something that does. Everyone has an outlet, whether it be reading, walking or painting. Take at least 30 minutes to practice a stress-reducing outlet.
