Gastroesophageal reflux disease, otherwise known as GERD for short, is a digestive disorder in which acid flows back into the esophagus. This can result in heartburn and regurgitation of acid.
Treatments for GERD can range from lifestyle modifications and medication, depending on your individual needs. In some instances, a combination of these methods may even be enough to permanently cure GERD.
Avoiding Trigger Foods
The initial step to curing GERD permanently is identifying which foods are causing your stomach distress. Keeping a food diary can help identify these triggers and make changes in your diet that will prevent future episodes from occurring.
Many people experience stomach aches or bloating after eating certain foods. These could be your favorite comfort foods or favorite treats, but if they’re causing you to experience these symptoms on a regular basis then it may be time for you to alter your diet.
Trigger foods are typically high-calorie and highly addictive combinations of sugar and fat (ice cream and cookies, peanut butter and jelly). Unfortunately, they have the potential to lead to binge eating as well as weight gain.
Contrary to cravings, which can be satisfied by eating the appropriate amount of a particular food, trigger foods cause an intense and out-of-control eating spree that occurs regardless of your mood or when you eat them. This type of eating disorder is especially prevalent during times when one feels particularly vulnerable.
Some common food triggers for migraines include chocolate, peppermint, coffee, citrus fruits, fried foods, and alcohol. It is important to remember that these items can be harmless if eaten in moderation and at the correct times.
Eating foods high in fat content can exacerbate reflux symptoms. To combat this, focus on a balanced diet that includes fruits, vegetables, lean sources of protein, complex carbohydrates, and healthy fats like omega-3-rich fish, nuts, seeds, and olive oil.
Acid reflux, or gastroesophageal reflux disease (GERD), is a common symptom. This occurs when stomach contents back up into the esophagus and causes an unpleasant burning sensation in either the stomach or chest as well as vomiting and regurgitation.
Good news! There are natural and effective methods to cure GERD for good. One of the most successful in avoiding trigger foods, which can be challenging to do.
It is essential to remember that you do not need to eliminate all your favorite foods. But you can learn to eat a balanced diet free from certain items and improve your overall health by eliminating certain items from your plate.
Losing Excess Weight
Though GERD can be a chronic and debilitating condition, certain lifestyle modifications can help to permanently cure it. These include avoiding trigger foods, losing excess weight, and exercising regularly.
A study published in the Journal of the American Medical Association has demonstrated that obesity is associated with an increased risk for GERD, particularly among women. Analyzing data from 10,545 women, researchers discovered that those who started out obese experienced significantly more symptoms than those starting with a normal body mass index (BMI).
If you are overweight, it is imperative to shed the extra pounds. Doing so can significantly improve the symptoms of GERD and prevent acid reflux.
Another contributing factor to GERD is a weak lower esophageal sphincter (LES). When stomach contents rise into your esophagus, they can create pressure on the LES and allow acids to seep back into your throat.
Weight loss has been found to be beneficial for those suffering from gastroesophageal reflux disease (GERD). A study found that losing 5-10% of one’s total body mass can significantly improve symptoms in most individuals, according to this research.
Start by keeping a food diary and tracking all of the foods you eat regularly. Note which ones worsen your GERD symptoms, then eliminate these from your diet.
Eating a nutritious diet is essential for weight loss. Eating plenty of fruits and vegetables, which are low in calories but high in nutrients and fiber, should be part of every meal; incorporate lean proteins, whole grains, and veggies whenever possible to maximize your nutritional intake.
Drinking plenty of water between meals helps you feel satiated faster and won’t overeat at your next meal. Hydration also plays a significant role in digestion, so having plenty of fluids on hand helps prevent acid buildup in the stomach.
Weight loss is no small feat, but with the proper guidance and dedication you can use it as one of the most effective methods to cure GERD symptoms. Not only will this improve your GERD symptoms, but it may also lower your risk for other health issues such as high blood pressure or diabetes.
Quitting Smoking
Quitting smoking can have numerous health benefits, such as decreasing the risk of lung cancer, heart disease, and stroke. Additionally, it helps cure GERD permanently by relieving symptoms and improving quality of life.
If you are used to smoking frequently, it may be difficult to quit at first. But with time and persistence, it will get easier.
The sooner you quit smoking, the better. Not only will it improve your well-being and sleep patterns, but it could also save you money – all of which could make quitting easier for good.
During the initial weeks after quitting, you may experience emotional ups and downs as you adjust to a new lifestyle. It’s normal to experience these emotions; they are simply part of the adjustment.
At this stage, you may feel the need to reach out for support from friends and family. It is normal to experience stress and worry when making lifestyle changes like quitting smoking; however, do not let that stop you from reaching your goals.
You can try to distract yourself from the urge to smoke by doing something else, such as taking a bath, doing dishes, or calling a friend. Doing something enjoyable will take your mind off cravings and strengthen your resolve to stop smoking.
Another way you can avoid smoking while enjoying your cup of coffee or tea is by altering the location where it’s served, for instance. Doing this may help curb the urge to smoke when drinking coffee or tea in a different location.
If you need to leave a social gathering due to the temptation of others smoking, excuse yourself and do not return until everyone has cleared up. This will prevent you from picking up a cigarette and passing it along to someone else.
Smoking is a highly addictive substance that can be difficult to break habit of. It may take several attempts before you are successful in quitting for good, but with enough determination and persistence, you can finally put an end to tobacco use once and for all.
Exercise
Exercising is an excellent way to keep both body and brain fit, which in turn promotes overall well-being. Not only that, but it can also boost energy levels, elevate moods, reduce chronic diseases like GERD (gastroesophageal reflux disease), and decrease susceptibility to chronic illnesses like hypertension.
Exercise can also aid in weight loss and managing GERD symptoms. But before beginning any new exercise regimen, be sure to consult with your doctor first.
Exercise gently and avoid intense exercises that could aggravate your GERD symptoms. High-impact activities, heavy lifting, and stomach crunches are often culprits.
Prior to beginning any exercise that requires sweating, it is essential to warm up properly and cool down afterward. Doing this will minimize your risk of injury and facilitate healing during the process.
By including breathing exercises in your workout routine, you may reduce the severity of reflux symptoms. A recent study revealed that four weeks of breathing exercises could improve symptoms by up to nine months (Source: EverydayHealth).
Before beginning any type of exercise, it’s wise to consult your doctor first. This is especially important if you already have a health condition like heart failure or arthritis.
Many people with GERD have a low tolerance for exercise, so they should start slowly and build up their workouts gradually. Start with low-impact activities like walking or swimming; doing a few 10-minute bursts of activity throughout the day can be an effective way to improve physical fitness as well as overall well-being.
Another useful option for those suffering from GERD is a low-impact exercise that incorporates movement and flexibility, like yoga. These classes can increase your range of motion as well as strengthen the muscles in your abdomen, intestines, and back.
Additionally, it’s essential to drink plenty of water while exercising. Dehydration can lead to acid buildup in your esophagus, which could aggravate GERD symptoms.
You can reduce your chances of experiencing heartburn by eating several smaller meals throughout the day instead of three or more large ones. Doing this prevents fat from building up in your esophagus, where it could potentially trigger a flare-up.