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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 October 14, 2019

10 Simple Ways To Increase Metabolism Without Working Out

10 Simple Ways To Increase Metabolism Without Working Out

When it comes to increasing your metabolism, getting a good workout a couple of times a week is only one of many players. If you’re not a fan of lifting heavy stuff, then you’re only expending extra energy for that, say, one hour of that specific day. But what about the remaining 23 hours? How can you make sure you’re burning blubber all throughout the day? Here are 10 simple ways to increase your metabolism without working out.

1. Stand More

Many health practitioners claim that sitting is the new smoking. We sit in the office, we sit in the car, we sit when we get home. It’s not only terrible for your health and posture, but you require a lot less energy when seated. So, a good way to ignite the furnace a bit is to stand as much as possible through out the day. You work in an office? Put two boxes under your keyboard or laptop. There are many free solutions to making a standing desk—so you have no excuses. When you’ve gotten used to standing while working you will quickly find that it’s easier to stay engaged as well—you’re less inclined to drift away mentally. In fact, this post was written standing.

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2. Gamify Your Life

Toys such as the Fitbit or Nike Fuelband, or apps like Argus, can help you increase your metabolism by giving you an incentive to walk more. Argus, and other apps like it, use the accelerometer in your smartphone to measure your steps and let you know when you’ve hit your daily goal. Fitbit and the Nike Fuelband do the same, but have a host of other functions to make being healthy a tad more fun.

3. Eat Your Veggies

Fibrous vegetables like cauliflower and broccoli increase your metabolism by putting your digestive system on overdrive. It just simply requires more energy to break down the tough fiber of these nutritional powerhouses. You’ll also start feeling like a rock star from the overload of vitamins and minerals from eating more vegetables.

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4. Eat Protein

This is one of those rules that’s not to be misunderstood. While it does boost your metabolism to eat more protein, it should be instead of other foods, not on top of other foods. If you’re stuffing your face with a chicken breast when you’re not hungry just to boost your metabolism, you’re doing it wrong. Of the three macro-nutrients—fats, carbs and protein—protein is the one that requires the most energy to break down. So, if you switch out some of those cheese sandwiches with a few hardboiled eggs you’re on the right path.

5. Drink Loads Of Cold Water

Drinking a few glasses of ice-cold water in the morning can boost your metabolism quite effectively. Your body expends energy on constantly staying in homeostasis when it comes to temperature, so if you chug a bunch of icy water you’re making your body expend more energy on keeping itself at the same temperature. Using temperature to expend more energy is called thermogenesis and it’s one of the most efficient ways of cranking up your calorie burning—more on this further down.

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6. Spice Up Your Meals

Spices like cayenne, chilli, ginger and turmeric ignite your metabolism and make your meals a bit more exciting. If you make it a habit to add a little bit of spice to each of your meals it can be a habit that turns you into a fat-burning furnace.

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    7. Drink Caffeine

    No, drinking loads of coffee is not bad for you. The sugar and heavy cream you could be inclined to chase it down with might be though. Caffeine helps mobilize—that is, get rid of—adipose tissue, or fat. It also helps athletic performance, and some individuals report it to have appetite-curbing effects. If you’re very sensitive to stimulants, try not to have caffeine too close to bedtime though, as it can mess with your sleep.

    8. Plan Your Meals Around Exercise

    I know the title of this post says “…Without Working Out” but this trick technically is more a nutritional trick than an exercise-related one. When you’ve exerted yourself and, hopefully, broken down some muscle fibers, your protein synthesis, or the rate at which you build muscle, increases. So, having heavy meals after a workout will make sure those calories get stored in the right places. This is one of the reasons it’s a good idea to get a heavy session in before the Thanksgiving or Christmas dinner.

    9. Do Intermittent Fasting

    It’s long been said you should always eat a heavy breakfast as it kick starts your metabolic rate. There hasn’t been any study proving this though. There have only been behavioral studies correlating obesity with breakfast skippers, but it’s always been a case of confusing correlation with causation. It’s not the fact that you skip breakfast that makes you fat; it’s the poor food choices you make throughout the rest of your day. Studies have shown that fat burning increases the longer you get into a fast, obviously depending on the body fat level of the individual. In fact, in one study lowered metabolic rate did not occur until 60 hours into a fast. Intermittent fasting is very much one of the bigger wins when it comes to increasing your metabolism.

    10. Use Cold Exposure

    For some reason it’s been common knowledge for a while that sweating increases metabolic rate. Scientist have known for a while though that the opposite is actually true; exposing yourself to cold temperatures increase your calorie burn significantly. Just slight shifts in your home temperature can mean pounds lost or gained when you gather the numbers yearly. How else do you think swimmer Michael Phelps is able to eat 12,000 calories a day? Obviously, he swims hours each day, but it’s not just the exercise he gets from swimming that allows him to consume such quantities of food, it’s also the amount of energy the body has to expend to keep itself at its baseline temperature in the cold water. So, taking ice-cold showers, decreasing the temperature of your home, or swimming in cool pools will help you burn a lot more calories.

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