You can defeat "erythrocytic acid" without taking medicine! Harvard doctor teaches 9 tricks to relieve gastroesophageal reflux
If your voice sounds a little hoarse and is often accompanied by a sore throat, but you don’t have any cold symptoms or physical discomfort, and the symptoms have lasted for a period of time, it may not be caused by a virus, but by “acid reflux”! When the sphincter at the lower end of the esophagus does not close completely, stomach acid and food flow back into the esophagus, which may affect the throat, causing pain or hoarseness.
Jacqueline Wolf, associate professor at Harvard Medical School and expert in gastrointestinal diseases, said that in fact, not only is the throat uncomfortable, but acid reflux may leave an unpleasant smell in the mouth. When acid reflux begins to produce chronic symptoms, it can be called “gastric reflux.” Esophageal Reflux Disease (GERD). The most common symptom of gastroesophageal reflux is heartburn, which usually causes burning pain in the upper abdomen and chest.
If your heartburn symptoms persist, or if you experience any acid reflux symptoms, you can try the following to relieve gastroesophageal reflux, Wolf notes:
1. Slow down your eating rate
When an individual is full, more stomach acid may flow back into the esophagus. If the reflux condition does not improve, it is recommended that the dietary pattern be based on “small meals and frequent meals”, and avoid focusing on eating and drinking during three meals, or eating extra during non-meal times, such as socializing or late-night snacks. Also remember to slow down when eating and avoid gobbling down food.
2. Avoid certain foods
Wolf emphasized that patients with gastroesophageal reflux can still eat most foods under the supervision of a doctor, but there are still some food types that are more likely to cause acid reflux, such as mint, high-fat foods, spicy foods, tomatoes, onions, garlic, and coffee. , tea, chocolate and alcohol, etc. If these foods are ingested regularly, they should be avoided temporarily.
3. Avoid carbonated drinks
Carbonated drinks can cause stomach acid to reflux into the esophagus. Therefore, patients should remember to drink mainly boiled water, and avoid sparkling water, soda water, soft drinks or cola.
4. Avoid lying down after meals
When the body is standing or sitting, gravity keeps the stomach acid in its original position. However, if you lie down immediately after eating, it will easily aggravate gastroesophageal reflux. Therefore, patients should fast 3 hours before going to bed, avoid lying down immediately after eating, and avoid eating too many late-night snacks.
5. Avoid strenuous exercise
Patients should avoid strenuous exercise within a few hours after eating, especially exercises that involve bending, as this can cause gastric acid to flow back into the esophagus, so patients should pay special attention. If you want to relieve bloating after meals, you can try walking slowly, mainly 2,000-5,000 steps at a time.
6. Elevate your upper body
If the reflux situation is severe and has even affected sleep, the patient can try to change the sleeping position, with the head about 15-20 cm higher than the feet. You can use a raised bed frame or wedge-shaped pillows to make your upper body higher than your lower body. It should be noted that stacking pillows has a limited effect.
7. Take appropriate measures to lose weight
Gaining weight can distract the muscle structure that supports the lower esophageal sphincter, reducing the pressure on the sphincter to close, leading to acid reflux and heartburn. Moderate weight loss can not only maintain your figure, but also reduce the symptoms of gastroesophageal reflux and the frequency of acid reflux.
8. Quit the smoking habit
Nicotine may relax the lower esophageal sphincter, so patients should quit smoking in a timely manner to help relieve gastroesophageal reflux.
9. Check your medications
Certain medications, including postmenopausal estrogen supplements, tricyclic antidepressants, and anti-inflammatory pain relievers, may relax the esophageal sphincter; and medications containing bisphosphonates, alendronate (Fosamax), ibandronate (Boniva), or Drugs used to increase bone density, such as risedronate sodium (Actonel), can easily irritate the esophagus and cause reflux. If you are currently taking these medications, relief measures should be discussed with your treating physician.
Finally, Wolf stated that if the above methods are still ineffective, or if severe pain or difficulty swallowing caused by gastroesophageal reflux persists, you should seek medical treatment immediately to control symptoms with medication.
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