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Ginger Is An Effective Remedy For Heartburn, Science Says

Ginger Is An Effective Remedy For Heartburn, Science Says

Ginger is a widely used and versatile plant. It has so many potential health benefits that it has been studied in detail in relation to over 100 health symptoms or conditions. Ginger has traditionally been used to manage various gastrointestinal problems. It is widely known for its anti-nausea and anti-inflammatory properties. Ginger is also believed to help with digestion by promoting smooth intestinal movement.

Ginger has now been proven to be a remedy for heartburn. A recent study shows that the ginger root is more effective in managing and treating heartburn, a painful and uncomfortable disease that affects millions of people, than mainstream prescription medications.

Causes of heartburn

There are various causes of heartburn.  “Fatty foods, large portions, and late-night meals are the top three triggers that affect many people with heartburn.”

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A number of foods and drinks can cause the loosening of the lower esophageal sphincter (LES). A weak LES is can be a factor in the cause of heartburn. Food and drinks that commonly trigger heartburn include:

  • alcohol, in particular red wine
  • spicy foods and black pepper, garlic, raw onions
  • chocolate
  • citrus fruits and citrus products (such as orange juice)
  • coffee, tea and soda
  • peppermint
  • tomatoes

Side effects of heartburn drugs

Many people who suffer from heartburn opt to take mainstream medication in an effort to alleviate their symptoms. However, recent research has suggested that people who take certain popular medicines for heartburn known as proton-pump inhibitors (PPIs) should do so with caution.

According to a study lead by Morgan Grams, an epidemiologist at the John Hopkins Bloomberg School of Health, published in the journal JAMA Internal Medicine, found that PPIs appear to significantly elevate the chances of developing chronic kidney disease. The study involved more than 250,000 people. It is estimated that 15 million Americans use PPIs; common PPIs are Nexium, Prilosec and Prevacid, meaning that many Americans are at risk.

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In the 1980s, when PPIs were first approved, they were viewed as being very safe. Concerns about their safety have been mounting and various evidence has suggested that the drugs may increase the risk of certain health problems such as: infections, bone fractures and maybe even heart problems.

Given the risks associated with taking PPI medications many people are looking for alternative solutions to help them with their heartburn. The following study shows that ginger is a real substitute for PPI prescription medications.

Study: Ginger as a treatment for heartburn

A study published in the journal Molecular Research and Food Nutrition found compares the efficacy of acid-blocking drugs (PPIs) with the ginger root. The study aimed to find out the anti-ulcer and anti-Helicobacter plyori (Helicobacter plyori is a bacteria that is commonly associated with ulcer formation) ability of ginger extracts when compared to mainstream acid-blocking medicine such as lansoprazole (a PPI).

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It was discovered that ginger performed six to eight times better than the drug (lansoprazole) did at inhibiting acid production. Moreover, it was also found that ginger has potent antioxidant properties. These antioxidant properties protect lipids from being spoiled and DNA from being damaged. Researchers concluded that ginger have “potential in-expensive multistep blockers against ulcer.”

While mainstream medical drugs removes stomach acid barrier, ginger does the opposite. It protects these barriers as it contains a proteolytic enzyme several hundred times more potent than the one found in papaya (papain). In addition to aiding with heartburn, ginger also has antibacterial, antiviral and anti-parasitic properties.  

Getting started with ginger

The University of Maryland Medical Center prescribes taking no more than 2g to 4g of ginger. This is equivalent to 1 tsp. to 2 tsp. of fresh ginger root or ¼ of the amount of powdered ginger. You should never take more than 4 gm of ginger daily.

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 Fresh ginger root can be taken in the following ways:

  • You can crush or grate the fresh ginger root and leave it to soak in water. You can then drink the water once the ginger has soaked sufficiently.
  • You can chew a fresh piece of ginger, but make sure that you don’t swallow it.
  • You can eat a ginger sweet.
  • You may also add pieces of ginger to a cup of tea (such as chamomile tea).
  • If you take ginger syrup or ginger capsules be sure to follow the dosage and instructions written on the package.

Be careful not to consume too much ginger as this may have adverse effects. Too much ginger may cause further heartburn or intervene with drugs that treat severe cases of heartburn. Be sure to consult your physician when trying ginger for heartburn.

Summation

“Given the fact that so many people use PPI medications, I think it is judicious to exercise some caution,” said Morgan Grams. Ginger has been proven to be a safe and real alternative to PPI medication. Ginger gives new hope to heartburn sufferers who do not want to risk the side effects of PPI medication but need an effective way to manage their heartburn disease.

Featured photo credit: Mail Online via dailymail.co.uk

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Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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