How to Manage Acidity Using Lifestyle Modifications
How to Manage Acidity Using Lifestyle
Acidity is caused by the surplus production of hydrochloric acid by the gastric glands in the stomach. Excess production of acid is triggered by various sets of factors like stress, acidic food, overindulgence in alcohol and dehydration. Excess acid moves up to the esophagus leading to experiencing symptoms like a burning sensation, sour taste, and heaviness.
The mucosa membrane which is the inner lining of the stomach is designed to remain unaffected in a high acidic environment whereas esophagus cannot withstand the acidic environment. Therefore, when excess acid reaches the esophagus, it leads to experiencing the discomforting burning sensation.
Symptoms of acidity
- Burning sensation in stomach, chest, and throat
- Sour taste in the mouth, this is called regurgitation
- Discomfort in the upper abdomen area
- Heaviness after meal
- In the long run, your Cells become anaerobic because of acidity and you may constantly feel Fatigue.
Common causes of acidity
There are various causes which may lead to acidity, knowing them would help you prevent acidity from happening. Following is the list of the common causative factors of acidity.
It is often noticed that stress makes us vulnerable to irregular meals, emotional eating, and unhealthy meals. All of these contribute to poor digestion and may cause acidity. Stress can affect the brain-gut communication, it can trigger bloating and can bring changes in gut bacteria. Stress can lead to either overeating or individual may eat much less than usual. Intense stress can also lead to spasm in the esophagus which is often mistaken for heart attack. Stress can also contribute to an increase in the amount of air swallowed during eating food, this increases burping, gassiness and bloating leading to acidity.
Spicy food may increase the risk of acidity. Similarly, fatty meals delay stomach emptying because fat takes a longer time to digest.
Erratic working hours may lead to Missing meals and later eating at odd times may lead to acidity. When you miss a regular meal, you end up eating a large meal later. This leads to pressure on the valve and predisposes one to reflux. Eat small frequent meals that are distributed frequently throughout the day. Also schedule early dinner to avoid nighttime reflux because when you are lying down, stomach content can easily flow up into the esophagus.
Antacids are helpful, since they contain acid-neutralizing salts, and they quickly bring up the pH. But, Regular use of antacids may lead to your body becoming immune to them. Also, antacids may create havoc in People with kidney disease.
Managing acidity with Simple lifestyle changes
Simple lifestyle changes can help you manage acidity, Acid reflux, burping, bloating, and flatulence.
Maintain ideal Gaps between meals
The average time consumed for digestion is 3 -4 hours, Do not keep long hours between meals 3 to 4 hours gap is sufficient.
Chew your food and eat slowly
Larger chunks of food trigger more production of acids, it is easy to digest predigested food. Likewise, try to keep your meals at the same time every time. Your body has a memory, this helps in producing digestive juices at the same time. Adequate mixing of Saliva helps in moving food down through the esophagus.
Also, certain foods like chocolate, peppermint, and beverages containing caffeine may relax esophageal sphincter leading to heartburn. You can limit such food items.
Certain medicines like antibiotics make you more vulnerable to acidity. Likewise, aspirin,
Keep your body alkaline
A bowl of raw cucumber, raw carrot, and lemon water helps in maintaining the body alkaline. Fresh fruits like apples and bananas act as a buffer for acidity.
Ensure optimum water consumption, it helps in neutralizing acidity.
Practice yoga, pranayama
Yoga is effective in giving abdominal compression and it also help in gentle massage to the internal organs. It facilitates internal organ functioning and improves optimum blood circulation. Asanas like vajrasana, bhujangasana, paschimtoasana, utrasana, and pavanmuktasana also helps in acidity. Proper respiration
Consume amla in the form of murabba, sherbet or pickle. It is a good source of vitamin C and B12. It works as a natural antacid and helps in fighting acidity.
Take a spoon of gulkand and mix it in a glass of water and sip it during the day. It is very effective in acidity.
Limit your beverages like Avoid too much tea and coffee. Household herbs such as ajwain, tulsi leaves, saunf, jeera, and pudina leaves are also helpful in relieving acidity.
It is suggested to maintain a food diary, it will help you observe and identify foods that lead to acidity. Try to avoid those or limit them in your diet.
It is important to note that pain due to heartburn can be confused with pain during a heart attack, therefore one needs to be aware of the possibility of any serious heart problems. If a person complains of chest pain accompanied by sweating, vomiting, and heartburn one should immediately seek medical attention.