I have acid reflux, what can I do?

Heartburn or acid reflux is an unpleasant burning feeling in the chest or in the upper part of the abdomen. In some cases, it may even reach the throat. 

Usually, it is not a severe affection and the majority of people experience this feeling sometimes in their lives, especially elderly people or pregnant women. However, when it happens frequently, we start talking about gastro-oesophageal reflux disease and can be classified into three stages, depending on the frequency of symptoms:

Stage I: three or less episodes of reflux per week.

Stage II: more than three episodes per week.

Stage III: daily symptoms

The most common symptoms are:

• Burning feeling in the chest or throat.
• Regurgitations or a bitter taste in the mouth.
• In the more severe cases, difficulty swallowing.
• These symptoms usually get worse when lying down or leaning. 

Why do we have reflux? 

The stomach produces acid to help digest food. When the valve separating the stomach and the oesophagus doesn’t close well, the acid can go back into the oesophagus, causing reflux. The oesophagus is the tube that takes the food from the mouth to the stomach. 

Some of the factors that directly influence the apparition of heartburn:

• Heavy meals, meals that are too cold or too hot, and some foods.
• Some habits like smoking or lying down right after eating
• Obesity, overweight, pregnancy or some medicines.
• Excessive stress. 

Tips to reduce reflux:

1. Eat smaller rations and more slowly.
2. Eat cooked in the oven, boiled, steamed, grilled or en papillote (in parchment) foods.
3. When sleeping, do it with your head slightly up and two hours after having dinner, so the food is well digested.
4. Chamomile and licorice infusions help relieve heartburn and reflux.
5. Avoid putting pressure in your stomach by using loose-fitting clothes and keeping a healthy weight.

Food and reflux

Reflux is closely linked to our diet. There are foods that can make it worse and others that can help soothe it. 

• Foods that induce reflux: spicy spices like curry or chili, fatty and deep-fried foods, tomato, onion, chocolate, garlic, citrus, coffee, alcohol and sparkling beverages.
• Foods that neutralize reflux: oat, yogurt, banana, potato, almonds and nuts.

Want to learn more tips for your health? Download here the last issue of our magazine Qualitas Vitae (Spanish) and learn which medicinal plants you need depending on what health disorder you suffer from, what causes the lack of energy, w what you eat affects a woman’s hormonal health, the essentials to keep a healthy weight...much more!