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Natural Ways to Treat Acid Reflux

Natural Ways to Treat Acid Reflux

If you frequently experience acid reflux, an otherwise enjoyable meal can quickly go sour once you begin to experience burning sensations and pressure in your chest.

Acid reflux is what occurs when a weakened sphincter in your esophagus doesn’t close all the way and acidic stomach contents back up through it. However, just because you’re prone to acid reflux doesn’t mean you have to suffer every time you sit down to eat. Many natural lifestyle adjustments will help you digest in peace.

Eliminate Risky Foods

Some foods can increase your risk of experiencing acid reflux. These foods typically trigger heartburn either by increasing your stomach’s production of acid or by irritating your esophagus which could possibly result in what’s largely known as Esophagitis.

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Foods that commonly exacerbate acid reflux are fried foods, fatty foods, mint, chocolate, onion, garlic, spicy foods, and tomato sauce. Beverages can also make your acid reflux worse. Common beverage culprits are those that contain alcohol, caffeine, citrus, carbonation, and tomato juice. You may find through the process of elimination that some or all of these trigger foods make your acid reflux worse.

You may also discover other foods to be behind this condition. Your best bet is to eliminate them from your diet, or at least cut back on them significantly. Instead, emphasize non-fried sources of protein such as certified organic fish, lean poultry and alkaline foods such as bananas, broccoli, and melon. Non-mint herbal teas, skim milk and alkaline water known for its many scientifically proven health benefits should be your go-to beverages.

Befriend Fiber

Eat more organically grown high-fiber foods to help improve your digestion and lower your chances of getting heartburn with meals. For example, soluble fiber- found in foods such as oats, barley, and beans – is thought to help lower the amount of acid your stomach produces.

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Insoluble fiber – found in foods such as wheat bran, nuts, and many vegetables – helps food move through your intestines at a more expedient pace. Many foods that are high in fiber also happen to be low in fat. Fatty foods exacerbate acid reflux directly, but they also happen to be high in calories and contribute to weight gain. Being overweight or obese increases your risk of acid reflux because the extra weight places pressure on your stomach and causes its acidic contents to back up.

Embrace Soothing Ingredients

Some foods are known to help soothe your stomach and promote healthy digestion. Ginger is one of them, as it has anti-inflammatory properties and helps foods pass out of the stomach at a smooth pace. Pell, slice, or shave ginger root and add it to your meals or smoothies. Other known stomach-soothing ingredients are parsely, aloe vera, and fennel.

Adopt Other Helpful Habits

Reducing acid reflux isn’t just about changing what you eat. Reducing acid reflux means adapting how you eat and making consciously other lifestyle adjustments. For example, you may need to get more exercise to lose some weight. If your wardrobe mostly consists of tight and restrictive clothing, consider investing in looser garments that won’t compress your abdomen.

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You should also carefully plan out your meals. Eating small and frequent meals and avoiding lying down for a few hours after you eat can help reduce acid reflux. Once you’re ready to lie down for the night, it helps to sleep on a bed that has blocks raising the head about 7 inches.

Also, if you smoke, now is the time to quit. Smoking makes acid reflux worse by slowing down digestion, by leading your stomach to produce more acid, by making your stomach acid more damaging, and by relaxing your lower esophageal sphincter.

Try Complementary and Alternative Treatments

Sometimes anxiety and stress make acid reflux worse. Complementary and alternative remedies may help reduce acid reflux that’s been exacerbated by emotional distress.

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Hypnosis, yoga, massage therapy, guided imagery, and aromatherapy are a few possible solutions to chronic stress and anxiety. Keep in mind, however, that serious distress caused by anxiety and depression may require further medical intervention.

Featured photo credit: pixabay via cdn.pixabay.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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