Lead A Life Far From Acid Reflux

Lead A Life Far From Acid Reflux

Dr. Duangporn Chokmongkolkij, Gastroenterologist, Vibhavadi Hospital.

Your daily life is filled with haste, which may lead abnormal eating and sleeping habits, even going to bed without allowing the food to digest. These habits are the causes of acid reflux.

Acid reflux results in symptoms such as bloating, sour or bitter taste in the mouth, belching, heartburn, and discomfort. These symptoms often occur after consuming large meals.

Food is initially broken down in the mouth and then passes through the esophagus into the stomach. At the lower end of the esophagus, a muscular ring closes off, preventing food and stomach acid from flowing back up into the esophagus. Acid reflux occurs when the lower esophageal sphincter (LES) malfunctions, weakens, and allows stomach acid to flow back up into the esophagus, causing a slow and gradual reflux of food into the throat.

If left untreated and ignored for a long time, it can lead to inflammation and ulcers in the esophagus, bleeding, narrowing of the esophagus, difficulty swallowing, and an increased risk of esophageal cancer.

Let us cultivate habits to keep you far from acid reflux:

1. Eat in a mindful and proper manner.

Avoid leaving your stomach empty and avoid rushing through meals. Chew your food thoroughly and engage in physical activity like walking after meals. Avoid lying down immediately after eating, as it slows down digestion.

Especially in the evening, allow at least 2 hours for digestion before going to bed. If food is not properly digested before lying down, the stomach and esophagus will be in a horizontal position, allowing stomach acid to reflux back into the esophagus.

2. Manage your weight.

Excess fat around the abdomen and intra-abdominal fat increase pressure in the abdominal cavity, squeezing the stomach and making acid reflux more likely. The higher your weight, the higher the risk. Therefore, maintain a healthy weight and exercise to increase muscle mass and reduce accumulated fat.

3. Pay attention to your diet and beverages in your daily life.

Avoid heavily seasoned, excessively sour, spicy, oily, and fried foods. Also, avoid certain foods such as chocolate and peppermint, which can relax the lower esophageal sphincter or cause acid reflux. Beverages like tea, coffee, and carbonated drinks can cause bloating and increased gas in the stomach.

4. Avoid alcohol and smoking.

Both nicotine in cigarettes and alcoholic beverages stimulate increased stomach acid secretion, leading to inflammation of the stomach and acid reflux.

5. Reduce stress.

While stress may not directly cause acid reflux, it can exacerbate the symptoms if they are already present. Managing stress can make symptom control easier.

6. Wear comfortable clothing.

Tight-fitting clothes put pressure on the abdomen and push stomach acid back up into the esophagus. Therefore, try to wear slightly loose-fitting clothes to prevent the feeling of fullness after meals.

7. Exercise regularly.

Regular exercise helps keep the digestive system functioning properly by promoting movement. However, it is advisable not to exercise immediately after meals, as the stomach may not digest properly. Allow a gap of at least 30 minutes to 1 hour after a meal before exercising.

Try to incorporate these 7 practices into your daily life, and you will be far from the troubles of acid reflux.

Dr. Duangporn Chokmongkolkij, Gastroenterologist, Vibhavadi Hospital.