Reflux (short for gastro esophageal reflux) is when the contents of your stomach, including food you have recently eaten and stomach acids pops back up (refluxes) past your esophageal sphincter, into your oesophagus.
It is a common condition and can feel like many different sensations. The most common is the heartburn feeling in your chest or abdomen or a sour taste in your mouth, especially soon after eating.
Reflux can also present as feeling nauseous and like you need to vomit, or you feel very full.
Sometimes a dry cough and/or a husky or hoarse voice can also be the sign you are experiencing reflux.
If you ignore this, it can lead to complications such as damage to and changes in the cells of the oesophagus, that can create ulcers and even become cancerous. It can also affect the digestion and absorption of nutrients from your food, potentially leading to other imbalances and health problems.
Although it can be common, it is not healthy!
What is Reflux telling you?
Reflux can have many causes. It could be telling you:
*Your stomach digestion is inefficient, food is sitting too long, building gases and refluxing back up.
* You may be eating too much of foods that don’t agree with your system (food intolerances)
* You may not be chewing your food well enough. Chewing is the first step in digesting.
* You may have a structural issue such as a hiatus hernia causing the food to get stuck/sit for too long
* You may be eating an imbalanced diet that isn’t digesting well
How can I Resolve Reflux?
CHEW your food well – aim for 60 chews for each mouthful
Eat small meals, regularly so you don’t overfill your stomach (it’s only as big as your fist)
Avoid drinking large volumes WITH meals, drink your water between meals
Keep upright for at least 2 hours after eating
Raise the head of your bed at least 6 inches, especially if symptoms come on at night
Minimise/avoid: peppermint/spearmint, chocolate, caffeine, alcohol, salicylate rich foods, tomato products and citrus juices and smoking.
1 teaspoon of apple cider vinegar in a small amount of water 10 minutes before meals, or a small amount of concentrated ginger tea
Take ½-1 teaspoon of Slippery Elm powder in water AWAY from meals (ideally 30mins before), and 2 hours AWAY from medications or supplements
If your reflux doesn’t resolve trying these tips, book an appointment for more targeted support with a healthcare professional. Our Naturopaths are experienced in helping get on top of digestive disorders.
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