Acidity or Acid reflux
Acidity or acid reflux is frequent heart burn in the chest due to increase gastric juices in stomach flowing back, up into the food pipe. The severe condition of acidity is termed as GERD.
Around 13-19% of the world population suffers from acid reflux condition. It is very common in India due to higher consumption of spicy and oily food.
The food we eat passes down through the oesophagus to the stomach. Stomach produces Gastric juice and acid which helps in the digestion of the food. Lower oesophageal sphincter (LES), a valve-like muscle that keeps stomach acid from backing up into the oesophagus. Pressure or relaxation of the LES can cause acid reflux.
Causes of Acidity:
- Stress or anxiety
- Obesity
- Poor eating habits
- Excess Alcohol/ Smoking and caffeine intake
- Medical conditions and drugs
- Old age and Pregnancy
Guidelines:
- Avoid eating spicy foods as the spices cause an irritation to stomach walls and triggers acid reflux.
- Do not lye down immediately after a meal as it causes LES relaxation and acid flows back up to the food pipe
- Do not overeat, over eating can also put pressure on the LES and leads to acidity
- Carbonated beverages and sugary drinks can trigger the acidity.
- Chocolate, peppermint, garlic can also induce heart burn
- Avoid late night dinner and snacking as it can also lead to acidity
- Keeping a gap of 2 to 3 hours between dinner and bed time can be helpful
- Long gap between the meals can also induce an acid reflux. thus, it is advisable to have well balanced 3 major meals and nutritious mid meals to avoid the same
- Ginger, cardamom and clove can also help relieve the reflux by soothing the stomach, infusion of the three can help relieving heart burn
- Tulsi leaves has also shown to be effective for gastric health, hence, consumption of tulsi tea in the morning can reduce the acidity
- Buttermilk with coriander leaves and cumin powder can also help relieve acidity
- Maintain a food log to identify the food which triggers acidity and try eliminating the same for few days
- Raise the head of your bed by few inches to avoid acid reflux at night
- Drinking enough water can dilute the stomach acid and can help relieve acidity
- Ensure to get good 8 hours of sleep
Elimination of the foods which triggers acidity and following a healthy lifestyle are the keys to reduce heart burn.
