We have become a society of speed. Fast living. Fast food. Unfortunately our bodies have not adapted as quickly as our lifestyle. A diet of rushed fast food fails to provide many of the parts of a diet that we need for effective digestion. The style in which we eat our food also puts pressure on our stomachs – sometimes literally. The result is poor and sluggish digestion, discomfort and heartburn. The good news is that acid reflux can be controlled and with a few simple adjustments you could be heartburn free in a very short time.
Start by looking for patterns. It may be useful to keep a food diary, recording when where and what you eat. Try to also include a column to record the length of time you spent eating and a final column that records any symptoms of reflux or indigestion. A diary that records all this information over a week will be invaluable for identifying diet and lifestyle that triggers discomfort.
If you notice that you suffer acid reflux at a particular time of day look back at your pattern immediately before the attacks. One of the more common times to suffer heartburn is at night and is often linked to eating heavy meals too late. One immediate solution is to use bolsters or raise the head of the bed on blocks so that gravity will help to keep the acid where it should be. Long term you would need to look at changing your eating habits.
If you regularly eat fast foods your diary will probably show a pattern of acid reflux attack in the hours after eating these foods. Generally fast food is high in fats and sugar and low in dietary fibre. You often drink carbonated soda drinks to accompany fast food. These drinks will bloat your stomach causing excess pressure that can force acid from the stomach and into the esophagus where it will cause discomfort. Carbonated drinks often contain high levels of caffeine which can also contribute to heartburn.
There is really only one way to counter the effects of fast food and that is to make an effort to cut down on the amount you eat. If you enjoy burgers and pizzas try to see them as a treat rather than as a regular part of your diet. Switching to a diet that is rich in fibre and is based around freshly cooked vegetables and lean meat will often bring very rapid relief to heartburn symptoms.
The way that you eat can also contribute to acid reflux. Our fast paced lifestyle often means we have to eat on the move, while working and in a limited time. All three of these things are contributory factors to digestive problems. Taking time out to eat without pressure can be all it takes to relieve your symptoms. Recent studies have also indicated that workers who take a proper lunchtime break from their work are actually more productive than those that eat at their desks. So there are productivity benefits as well as the benefits to your physical and mental health.
Be very careful if you have started a pattern of taking antacids regularly to combat heartburn. Antacids are fine if you only turn to them very occasionally. But if you are using over the counter remedies each day your medicine could be contributing to the problem. You need to understand that acid is not the problem; we need acid to digest food. The real problem is acid escaping into the esophagus. If you continually neutralise your stomach acid your body will start to produce more and very soon you have set up a battle that you can’t win.
If you are taking remedies regularly try switching to more natural relief to allow your body to get back to a state of balance. Ginger is very good at settling a stomach and relieving heartburn. Fennel and peppermint will also help. All three can be taken as a tea or added to food. You will get almost instant relief by drinking a glass of water and following it with a teaspoon of honey.
By taking a three pronged attack of diet changes, modifying your lifestyle and using natural remedies to balance your body you should be able to gain control of your digestive problems.