Expert remedies to prevent heartburn and acid reflux

Ever felt a burning sensation rising from your stomach up to your chest If yes then youre not alone Known as acid reflux or heartburn the condition occurs when the stomachrsquos acid content flows into the oesophagus The discomfort can strike at the most inconvenient moments turning a meal or a nights sleep into a tormenting ordealAccording to data released by the National Health Profile in 2022 acidityrelated ailments have witnessed a startling surge across the country In fact the prevalence of acid reflux and heartburn has increased by 30 per cent in the past decade alone affecting individuals of all ages and backgroundsThis statistical revelation underscores the need to promote greater awareness about acidity management and prevention Here are a few tried and tested remedies by yogini Radhika Iyer who also helms the wellness outfit ndash Anahata OrganicFood items to curb acidityRoasted fennel and cumin seedsTaking a teaspoon of roasted fennel seeds after every meal reduces the risk of acidity These seeds aid digestion control bloating and help regulate acid production in the stomach Simply chew these seeds with a pinch of sugar post lunch and dinner every day to see remarkable resultsWatermelon juiceThe juice of a watermelon is not only good for digestion but it can also help the body feel at ease if you are suffering from severe acidity During summer when the watermelon grows it is advised to consume its juice in the afternoons to cool down the heat within the bodyClovesIf you are used to consuming deepfried food every now and then chances are that you will experience acidity more regularly Chewing some cloves after your meals keeps the stomach acid secretion in check and improves the acidic environment in the bodyAlmondsFull of antioxidants and fibre almonds help digestion and also help regulate the formation of stomach acid They also help curb hunger pangs and are thus highly recommended to stop binge eating Due to their high nutritional value eating a few almonds throughout the day will help lower food intake preventing the risk of acidityMint LeavesThe cooling sensation of mint leaves can help you find temporary relief from heartburn and acid reflux Not only that but these leaves support digestion and help control bad breath that could be a cause of acidity Include plenty of mintinfused water and buttermilk in your daily diet to keep acidity at bayButtermilkMade from freshly formed curd a full glass of buttermilk after lunch helps neutralise acidity in the stomach Combined with black pepper powder and cumin powder it soothes the burning sensation emerging in the stomach caused due to hyperacidityGinger TeaLoaded with phenolic compounds and antioxidants that support digestion and treat several complex gastric issues including acidity consuming a hot cup of ginger tea may well be your secret medicine to cure acid reflux Consume this hot beverage before each meal to ensure a relaxed digestionPapaya and BananaThe digestive enzymes in both banana and papaya help neutralise excess stomach acid Consuming these fruits alternately every day will help improve digestion and regulate stomach acid secretion to prevent chronic belching and heartburnApart from these chewing on basil or tulsi leaves consuming organic jaggery and drinking fresh aloe vera juice everyday will make a massive difference in managing your acidity issues ldquoMany of these remedies have been passed on from my grandmother to my mother and then to me and time and again they have helped me and my family reduce the effect of acid reflux without the intake of any prescribed medicationrdquo shares IyerHerbs known for their effectiveness in relieving acid refluxThose who experience acidity and acid reflux should follow a Sathwik diet shares Dr Manoj Kutteri Medical Director and CEO Atmantan Wellness Centre The diet should consist of wellcooked vegetables noncitrus fruits and vegetables foods that are low on fibre content nickelfree along with sufficient amounts of natural probiotics as well He shares four essential herbs and plants to treat acidityLicoriceDeglycyrrhizinated licorice DGL in particular is frequently regarded as a natural cure for acidity due to its capacity to alleviate acid reflux and heartburn The oesophagus and stomachs fragile mucous membranes are protected by substances found in licorice roots This defensive function helps lessen the discomfort and harm that stomach acid causes easing acidity symptomsLicorice also has antiinflammatory qualities which can be beneficial for people who have acid reflux Licorice may also encourage the stomach to produce more mucus This elevated mucus production can be beneficialPeppermintThe plant peppermint is well known for its potential to help with acid reflux or indigestion problems There are a number of reasons why it is used as a natural cure for stomach problems First peppermint has long been used to treat heartburn and indigestion It contains substances that could ease the lower esophageal sphincter and other gastrointestinal tract muscles which could lessen the chance of acid refluxChamomileIt has antiinflammatory qualities that make it very beneficial for relaxing the inflamed lining of the oesophagus and lowering inflammation brought on by acidity This can lessen the burning sensation and discomfort that are frequently felt during episodes of acid reflux The mild calming effects of chamomile may also assist in lowering tension and anxiety which can result in acid refluxGingerThe antiinflammatory effects of ginger can soothe the stomach lining and lessen the formation of stomach acid Digestion is aided as wellLifestyle habits to reduce acidityLifestyle habits and routines play an important role in managing acidity symptoms1 Using a wedge pillow is beneficial while lying on the bed shares Dr Manoj This can help raise your upper body so that the burping of acids can be prevented Adopt a left lateral lying position which is ideal to reduce acid reflux2 Avoid larger meals at night just before bedtime and consider giving a gap of 23 hours between the food intake and sleep3 Avoid all aerated drinks and coffee and also only sip water frequently rather than drink too much at a time4 Do stroll immediately after the food so that you take advantage of the gravity to push the acids down5 Stress management techniques help a lot in controlling acidity symptoms considering that stress is a major contributing factor causing acidity6 Various meditation techniques pranayama techniques such as Nadi Shudhi Sheetali Sheetkari Pranayama are all beneficial in dealing with acidity7 Another effective way to combat acidity is by incorporating probioticrich foods into your daily diet Probiotics help restore a healthy balance of bacteria in the gut and improve digestion leading to reduced acidity levelsCommon causes of acidityWhile occasional acidity may not pose a significant health risk chronic acidity can damage the digestive system One of the main causes of acidity is a poor diet particularly one high in spicy and fatty foods These foods can irritate the lining of the stomach leading to increased acid production informs Dr Meghraj Ingle Senior Consultant Gastroenterology Global Hospitals Parel MumbaiCertain lifestyle factors such as smoking and alcohol consumption can also contribute to acidity by relaxing the muscles of the oesophagus and allowing stomach acid to flow back into it Another common cause of acidity is stress When one is stressed the body produces more cortisol which increases gastric secretions and elevates stomach acid levelsThis can disrupt normal digestion and result in symptoms like heartburn and indigestion Moreover frequent use of overthecounter pain medications also triggers acidity as they interfere with the protective lining of the stomachIdentifying trigger foodsIdentifying trigger foods that worsen acidity can be a gamechanger when it comes to managing acid reflux and heartburn While everyones triggers may vary there are some common culprits that individuals can start paying attention toSpicy foods citrus fruits coffee alcohol and fatty foods are often known for their potential to exacerbate acidity symptoms However its important for one to realise that not all trigger foods affect everyone in the same way One persons acid reflux trigger might be perfectly manageable for another individualThis is why keeping a food diary can be helpful in tracking down specific trigger foods By taking note of everything consumed throughout the day and any corresponding symptoms experienced patterns may start to emerge Once these triggers have been identified the next step is finding suitable alternatives that wont worsen acidityInstead of indulging in spicy food that is notorious for causing discomfort during digestion opt for herbs like oregano or basil Similarly replacing citrus fruits with lowacidity options such as melons or bananas can provide the necessary vitamins while being gentle on the stomach