Feeling the burn
Acid reflux can make life a misery but there is a way out.
Most of us know that unpleasant burning sensation in the chest. While it’s commonly called heartburn (acid reflux or mate taratarawai), the problem is actually in your oesophagus. According to the Healthify New Zealand, it’s caused by acid leaking up from the stomach and into the food pipe, and it impacts millions of people worldwide.
Why though does stomach acid flow up the oesophagus? Because the circular muscle called the lower oesophageal sphincter (LES), also known as the valve that is located at the top of your stomach, gets weak and doesn’t tighten properly.
How does the LES get weak? One theory is that, ironically, it can be caused by low stomach acid, which in turn can be the result of everything from ongoing stress to smoking, medication, nicotine, caffeine, a hiatus hernia, bad gut bacteria, and more. Like so many chronic health issues, the solution often lies in lifestyle choices.
Acid Reflux causes and solutions:
- Increase stomach acid naturally: Consider taking apple cider vinegar, digestive bitters, ginger, or digestive enzyme supplements.
- Manage stress: Ongoing stress leads to changes in digestion, which worsens reflux. Practise relaxation techniques like yoga, meditation and breathwork. Consider alternative healing techniques for addressing deeper trauma. Get plenty of sleep.
- Smaller meals: Large meals may increase pressure on the stomach, pushing acid into the oesophagus, especially in the evenings. Eat smaller, more frequent meals to avoid excess pressure on the stomach. Chew food really well.
- Stay upright after a meal: Wait at least three hours after eating before lying down or going to bed.
- Avoid triggers: Limit fatty and spicy foods, chocolate, alcohol and tobacco. Smoking relaxes the LES, promoting acid reflux. Alcohol can irritate the oesophagus and relax the LES.
If you experience heartburn on an ongoing basis for three or more days a week, consult your healthcare practitioner.
References:
- Healthify New Zealand, healthify.nz
- Health Info Waitaha Canterbury, healthinfo.org.nz
- The Best Practice Advocacy Centre New Zealand, bpac.org.nz
- Fix Your Gut, fixyourgut.com
