What is Acid Reflux?

I want to share my decade-long struggle with acid reflux, also known as Gastroesophageal Reflux Disease (GERD), and how simple yet effective dietary and lifestyle changes helped me overcome it. After years of relying on medication, I’ve finally stopped taking it altogether. Many dismiss acidity or acid reflux as a minor issue, but those who suffer from it know the true discomfort it brings. Acid reflux occurs when stomach contents flow back into the esophagus, causing irritation and pain.

The lower esophageal sphincter (LES), a circular muscle at the end of the esophagus, plays a critical role in this condition. When functioning properly, the LES opens to allow swallowing and closes to prevent reflux. However, when it fails to tighten or close fully, stomach acids and contents can rise into the esophagus, leading to acid reflux. In India, about 20% of urban populations face gastric issues, with 70% of sufferers below the age of 50

Symptoms

• Burning sensation and pain in the throat.
• Burning sensation and pain in the stomach.
• Difficulty swallowing or feeling as if food is stuck in the throat.
• Frequent burping or hiccups without any clear cause.
• Burning sensation and pain in the chest, heart, or esophagus.

Additional effects may include difficulty concentrating at work, sleepless nights, a lack of joy, feelings of depression, bad breath, and even tooth decay. For quick and effective relief, explore the tips and habits mentioned below.

Ways to overcome Acid Reflux:

1. Maintain Regular Eating Habits:
   Develop a habit of eating at fixed times every day. Your body adjusts to consistent routines, including meal schedules. Hydrochloric acid (HCL) plays a key role in digestion, and the stomach releases it at regular intervals. If no food is present when HCL is released, it can harm the stomach walls and lead to acid reflux. Eating at regular times ensures HCL is utilized properly, preventing this discomfort. Chew food thoroughly before swallowing, eat slowly, and avoid large portions—opt for smaller, more frequent meals instead.
2. Avoid Drinking Water During Meals and Try Alkaline Water:
   Drink water 30 minutes before or after meals, not during. Water acts as a solvent and aids digestion better when there’s a gap, ensuring digestive juices mix well with partially digested food. Think of blending grains; water is added only after initial grinding for better mixing. Similarly, this timing supports smoother digestion. Alkaline water, with its higher pH (8–9), helps balance acidity levels. Consider using it if you experience frequent reflux.
3. Reduce Oily and Overused Oils:
   Oily and fried foods can weaken the lower esophageal sphincter, triggering acid reflux, heartburn, and throat discomfort. Avoid reusing oil multiple times during cooking, as this increases the risk of acid reflux, ulcers, and even certain throat cancers. Additionally, spicy foods may worsen reflux in some individuals. Monitor your tolerance and consume them accordingly.
4. Limit Citric Acid in Foods:
   Foods high in citric acid can aggravate acid reflux. For instance, tomatoes may significantly worsen heartburn and reflux in sensitive individuals. Avoid acidic foods, especially during dinner, to ensure better sleep and reduce nighttime symptoms.
5. Avoid Soft Drinks, Alcohol, and Smoking:
   Soft drinks contain bicarbonate gases, which, along with their chilled nature, can increase burning sensations and acidity. Alcohol further irritates the stomach lining. Smoking is harmful, particularly to throat muscles, and worsens reflux symptoms. Reducing or eliminating these can greatly improve your condition.
6. Adopt a Regular Sleep Schedule:
   Going to bed and waking up early positively impacts digestion and reduces acid reflux. Staying up late disrupts natural sleep patterns, leading to excess stomach acid production as the body demands more energy. This vicious cycle can result in sleeplessness and increased acidity. A consistent sleep routine helps break this chain reaction, benefiting overall health.
7. Manage Stress and Overthinking:
   Overthinking and stress make the brain work harder, consuming more energy and increasing acid production. Nervousness, anger, and anxiety can exacerbate reflux symptoms. To combat this, engage in physical activities or hobbies that divert your mind, promoting a calm and peaceful state.
8. Incorporate Physical Exercise or Yoga:
   Regular workouts and yoga are essential for overall health. Physical activity improves digestion, regulates body functions, and strengthens the mind. Breathing exercises in yoga can also aid in repairing the digestive system and reducing acid reflux symptoms.
9. Enjoy Ginger Tea:
   Make it a habit to prepare fresh ginger tea and consume it daily after breakfast. Ginger has natural properties that support digestion and help manage acidity.

Lemon-Ginger Tea

Lemon contains citric acid, but when mixed with water, it exhibits alkaline properties, helping balance the body’s pH levels. Ginger and garlic enhance digestive functionality, making this tea a powerful remedy for acid reflux and digestion issues.

Preparation:

1. Take 150 ml of water.
2. Add 6 grams of grated ginger and one clove of garlic.
3. Boil the mixture until the water reduces slightly.
4. Let it cool to a warm, drinkable temperature.
5. Add one teaspoon of fresh lemon juice.
6. Strain the tea and enjoy!

With regular use, this tea can provide noticeable relief in a short period.