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Heartburn / Acid reflux
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• What is heart burn / acid reflux?
• How do I treat acid reflux, esophageal gas and
heartburn naturally?
• Heartburn, esophageal gas and acid reflux - natural
treatments and remedies
• Additional specifics to help reduce acid reflux,
heartburn and esophageal gas
• Common Food Triggers |
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What is heart burn and acid reflux?
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Upper gastric distress or heartburn (gastroesophageal reflux disease), is a feeling
of pressure and fullness, or painful burning in the middle of the chest. There may
be an acidic taste with degrees of nausea. This commonly occurs within an hour of
eating when stomach acids are at their highest level. It can be referred to as reflux,
acid indigestion, regurgitation or gastro-esophageal reflux.
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Usually the culprit is a fault with a one-way valve, a small muscular ring called
the lower esophageal sphincter or LES. It is located at the lower end of the esophagus
where it connects with the stomach. It is the job of the LES to allow food and beverages
to pass into the stomach, then close tightly and prevent a backward flow. If the
LES is weak, powerful stomach acids slosh back into the esophagus and inflame its
sensitive lining with caustic digestive juices.
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Certain foods, drugs and behaviours are known to relax or weaken the valve. Sometimes
the problem is caused in part by a hiatal hernia. The esophagus naturally passes
through an opening—a hiatus—in the diaphragm. It this opening becomes stretched,
the stomach protrudes, making an acid backwash more likely.
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How do I treat acid reflux, esophageal gas and heart
burn naturally?
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Untreated acid reflux can cause serious problems. Repeated irritation of the esophagus
can lead to bleeding, ulceration and a build-up of scar tissue which narrows the
opening and makes all solids painful to swallow.
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Being overweight can trigger or worsen the problem. Fat is not only deposited where
we can see it—it also accumulates around internal organs. As it fills up the interior
of the abdomen, pressure builds up under the LES and weakens it. Weight loss may
be part of your treatment plan.
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The number one factor most commonly linked to gastro-intestinal problems is: stress.
Practice stress management techniques, take time daily to deeply relax, and most
importantly, calm, yourself before eating. The finest food will not be properly
digested in an environment of tension or haste.
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Heartburn, esophageal gas and acid reflux - natural treatments
and remedies:
- Consciously relax before eating. Sit upright and take a few deep breaths. Avoid
eating when tense or upset.
- Eat slowly. Put down fork/food after each mouthful. Chew each mouthful thoroughly,
only then take another bite.
- Avoid over-eating. Keep meal size moderate.
- Avoid missing meals. Fuel your body according to a regular pattern.
- Avoid likely food triggers.
- Do not habitually drink with meals—wait about 1½ hours after eating.
- Drink ample water—6-8 glasses daily (herb tea can be included). Sufficient water
is crucial to the integrity of the stomach lining and to the production of the 9
liters of digestive secretions we need to make daily.
- Eat apple, pineapple or especially pawpaw (fresh, dined, tinned, juice or even tablets)
all contain digestive enzymes.
- Limit carbonated beverages, alcohol, ordinary coffee and tea, highly sweetened foods
and especially drinks, high fat meals (not necessarily any 1 food).
- Eliminate gum chewing, smoking, sucking on lollies, drinking from straws or from
bottles, and gulping large quantities of fluid (all these activities encourages
air swallowing).
- Do not eat a large meal late at night—late snacks for most people are not advised.
Lie down no sooner than 3 hours after eating.
- Gradually reduce any excess weight.
- Take appropriate measures to normalize daily bowel elimination, including drinking
at least 5 glasses of water daily, and gradually increasing fibre intake.
- Exercise regularly –at least the equivalent of 3 x 30 minutes brisk walking each
week.
- Take a tea of aniseed or fennel seeds steeped in boiling water. Sip after meals.
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Additional herbs & specifics to help reduce acid
reflux, heartburn and
esophageal gas
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Herbs
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Gentian is a bitter herb which stimulates appetite and increases digestive secretions.
Meadowsweet is also used in a similar manner
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Chamomile settles digestive spasm, particularly when high levels of essential oil
and alpha-bisabolol are present.
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Choleretic herbs (Dandelion root, St Mary's Thistle) improve the production of bile.
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Golden Seal is an excellent herb for restoring the integrity of the mucous membranes of the digestive tract. Especially used traditionally where atonic dyspepsia with
liver involvement occurs, and used as a tonic during convalescence when digestive
function is often reduced.
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Licorice (Glycyrrhiza glabra) Licorice is a demulcent (soothing, coating agent)
often used to prevent and treat stomach ulcers.
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Turmeric (Curcuma longa) Turmeric has long been used in both Ayurvedic and Chinese
medicine to treat digestive disorders. Scientific research is beginning to test
the merit of this traditional use. In an animal study, for example, extracts of
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Slippery Elm (Ulmus fulva) - Slippery elm, has a long effective history of use.
Based on clinical experience it has been very effective in treating conditions including
ulcers and gastrointestinal inflammation.
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Specifics
- Avoid vigorous exercise and bending soon after eating
- Avoid pressure on the abdomen: obesity, straining, tight fitting belts and clothes,
slouched posture.
- Elevate the head of your bed on 15 cm blocks. This works better than pillows to
raise the entire torso comfortably and discourages stomach acids from flowing uphill.
- Avoid lying on your right side which thwarts the natural line of transit.
- One hour after a meal is when stomach acids are at their highest concentration.
Especially avoid stressful behaviours at this them.
- If you have a bad attack, sit upright or stand. Loosen clothing. Avoid food and
beverages triggers. Drink plain hot or cold water, a slippery elm drink, hot soy
or rice or nut-milk, or hot broth. Suitable food choices: dry rice crackers,
soft
cooked rice or potato, soup with lots of potato, pumpkin, carrot or kumara (generally
no dairy, tomato, onion, brassicas—see list—legumes, spices). Eat very slowly and
chew thoroughly.
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Common Food Triggers
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Decades of clinical research have isolated foods which tend to irritate the lining
of the GI tract, cause spasm, stimulate acid secretion or produce gas. In addition
there is always biochemical individuality—how you react to certain foods.
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Try going without the most likely triggers for 1 month or until symptoms improve.
Then gradually reintroduce 1 food per week. Carefully observe your body’s reaction.
If there is no problem, resume including this food in your diet. Some people may
have a bad reaction every time they eat a food (or by the next day). For others
it is a matter of quantity or frequency. Other people require a cluster of factors
to trigger a bad reaction: perhaps the addition of tiredness, stress, the week before
menses, or accumulated food/drink stresses that day or week
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