Not lying down after eating, not eating too much, not eating too fast are the notes that people with gastroesophageal reflux should avoid.
Gastroesophageal reflux disease (GERD) often causes unpleasant symptoms such as heartburn, bloating, and nausea. The symptoms of GERD affect the life of the sufferer, sometimes interfering with sleep and eating habits.
Most patients with gastroesophageal reflux disease must be examined to determine the disease status and follow the instructions of the treating doctor. However, for the treatment to be effective and contribute to reducing the symptoms of the disease, people with gastroesophageal reflux should note the 10 “taboos” below.
Eat too much
A meal that is too full or eaten too much in one meal will cause the stomach to work continuously, easily falling into overload. When the stomach expands, it puts pressure on the lower esophageal sphincter (the valve between the esophagus and stomach) causing heartburn. Experts recommend that, instead of eating 3 meals a day, people with GERD should eat 6, 7 small meals or eat 3 main meals and add snacks. When eating, be careful not to let your stomach get too full.
Eat too fast
Eating too quickly makes it difficult for the digestive system to consume energy, poor digestion means an increased likelihood of heartburn. People with gastroesophageal reflux should put down the fork, spoon and chopsticks between times to pick up food, chew thoroughly before swallowing, chew more than 20 times before taking the next bite. Eating smaller pieces than usual also helps slow down the eating process.
Eat trigger foods
Certain foods cause heartburn or foods that relax the lower esophageal sphincter, which in some cases can promote stomach acid production.
Irritant foods can be listed as fried or greasy foods, high-fat meats, cream sauces, chocolate whole milk products, mints, caffeinated beverages such as soft drinks, coffee Coffee, tea and cocoa, carbonated soft drinks, alcohol, spicy foods, citrus fruits and juices such as oranges and grapefruits…
Going to eat without preparation
Many people may not be comfortable with eating out. Meals at restaurants with friends are varied, and sometimes people with GERD encounter foods they are abstaining from. Therefore, planning meals, finding healthy restaurants, avoiding foods to avoid are essential for people suffering from GERD.
In case you are reluctant to eat out, people with GERD should choose foods such as white meat, lean meat, sandwiches with turkey, chicken or roast beef on whole grain bread. Other good options might be soups, boiled vegetables, low-fat or fat-free salad dressings, light desserts…
Lie down right after eating
If you lie down immediately after eating, the contents of the stomach press harder against the lower esophageal sphincter, triggering reflux. Some ways to avoid reflux after eating can be to wait 2-3 hours after eating before going to bed, limit snacking late in the evening, eat main meals earlier in the day and try to make your last meal. as short as possible.
Lie flat while sleeping
When you lie flat, the contents of your stomach press against the lower esophageal sphincter. This is also a reason leading to gastroesophageal reflux. Experts recommend keeping your head above your stomach while lying down to help relieve this pressure. You can place a pillow or a fixture under your feet to keep your whole body from drifting and changing positions while you sleep.
Wearing clothes that are too tight
Clothes that hug your belly, and clothes that are too tight can also cause heartburn. For people who often wear belts, if the belt is tight, it will press on the stomach, indirectly forcing food into the lower esophageal sphincter, causing acid reflux.
There are many good reasons to quit smoking, not just GERD. Smoking can cause many health problems and heartburn is one of them.
Experts explain that smoking reduces saliva production which increases acid production in the stomach. It can also cause more bile salts to move from the intestines to the stomach, which makes stomach acid harmful. Smoking also weakens and relaxes the lower esophageal sphincter. A weakened or dilated esophageal sphincter often causes stomach contents to back up into the esophagus.
Drink a lot of alcohol
Alcohol increases the amount of acid in the stomach and relaxes the esophageal sphincter. According to experts, it is advisable to keep an eye on any drink you have just consumed, whether white wine, wine or fruit wine. If after using the drink, the body has symptoms of reflux or makes the existing reflux symptoms worse, the drink should be removed from the menu.
Stress itself has not been shown to cause heartburn. However, it leads to behaviors that trigger heartburn. A person under normal stress will not follow their daily routines, they may not eat, exercise or manage their eating times as usual. This disruption can cause heartburn. To relieve stress, you can try a few methods such as breathing exercises, meditation, listening to music…
Mr. Chi (According to Very Wellhealth)