How to Naturally Defeat Heartburn

Most of us get heartburn at least on occasion.  It can be very unpleasant and even frightening as it can mimic a heart attack.  However, it’s  usually nothing to worry about unless it occurs on a chronic and consistent basis.  If you get it often, it could be caused by acid reflux disease and needs more attention.

Acid reflux is officially known as Gastroesophageal Reflux Disease, or GERD.  It is defined as chronic abnormal reflux of stomach acid into the esophagus, and is caused by the dysfunction of the lower esophageal sphincter (LES).  This is a small ring of muscle at the opening of the stomach.  When it doesn’t remain closed as much as it should, it allows acid to come back up out of the stomach and into the esophagus.  This can erode the lining of the esophagus, causing ulcers to form.  Ulcers can then lead to scar tissue and strictures, making food difficulty to swallow and occasionally “sticking” in the esophagus.  It can also increase the likelihood of esophageal cancer.  GERD is something to take seriously, try to prevent and ultimately treat to resolve.

If you have the following symptoms, you could have acid reflux and thus GERD:

* Frequent, persistent heartburn - This is the most recognizable symptom, as well as the most common.  Most acid reflux sufferers have heartburn several times a month or more.  But some do not have heartburn at all.  Heartburn is classically described as a burning or pressure sensation located over the lower sternum and upper abdomen, the epigastrium.

* Regurgitation of acid – Many people with GERD report regurgitation of acid into the back of the throat, and sometimes all the way into the mouth.  It may or may not be accompanied by food from the stomach.  This can even occur at night while asleep leading to coughing and wheezing as the stomach acid irritates the throat and vocal cords.

* Persistent cough – Some acid reflux sufferers develop a dry cough.  This usually occurs when certain nerves in the lower esophagus are stimulated by the refluxed acid.  But it can also be caused by acid reaching the throat and irritating it.

* Choking sensation – Acid reflux sufferers sometimes feel like there is a piece of food stuck in their throats, when in reality there is not.  The sensation may simply  be inflamed esophageal tissue or actual scar tissue and strictures.

* Wheezing or hoarseness - This is caused by the damage done to the throat and esophagus.  It is particularly common in the morning.  Acid reflux can aggravate existing asthma, and in rare cases it has been known to cause it.

Lifestyle Changes to Stop Acid Reflux

If you have some of the symptoms above, you may need to see a doctor.  If you are diagnosed with acid reflux, there are a number of medications (known as proton pump inhibitors) that your doctor could try.  There are also supplements and herbal remedies that can help as well.  But more importantly, there are also some lifestyle changes that can provide relief and go a long way to eliminating the program as an issue at all.  These include:

* Avoiding alcohol and tobacco – Both of these can aggravate the symptoms of acid reflux.  Alcohol causes the stomach to produce more acid and relaxes the lower esophageal sphincter that prevents reflux of stomach acids.  Smoking also has these effects, and it also reduces the production of saliva, which provides a natural defense against refluxed acid.

* Losing weight – Being overweight can make acid reflux worse.  This is because of increased pressure on the abdomen which in turn causes increased acid refluxing into the esophagus. Using the low glycemic impact anti-inflammatory approach is the best way to lose the weight and improve the GERD.

* Avoiding certain foods – Foods that aggravate acid reflux include fried or fatty foods, citrus fruits, tomatoes, chocolate, and anything spicy.  High glycemic impact foods also contribute to GERD by keeping the tissues of the esophagus inflamed as a response to the blood sugar spikes and fat storage of the body.  So a low glycemic impact anti-inflammatory diet will often improve symptoms of GERD as well.  It’s also a good idea to eat smaller meals, as large meals can increase abdominal pressure and thus contribute to GERD.

* Elevating the head of your bed – Acid reflux often worsens at night because it’s easier for acid to escape the stomach when you’re lying flat.  Raising the head of your bed can help.  Sitting up for a few hours after a meal is also helpful.

Natural Treatments for Acid Reflux

Acid reflux can range in severity from a minor annoyance to a debilitating condition.  Again it is a potentially dangerous condition, as it has been linked to cancer of the esophagus as well as erosions and strictures of the esophagus itself.  That’s why it is so important to prevent it and treat it quickly when it occurs.

There are numerous prescription and non-prescription drugs on the market for acid reflux.  They have provided relief to many sufferers, but some people do not respond to them.  And they’re not without side effects, either.  Some studies have linked proton pump inhibitors, the type of drug usually prescribed for acid reflux, to an increased incidence of pneumonia.  Some of these drugs can also cause other gastrointestinal problems, and they may interfere with the absorption of vitamins such as calcium as well as other drugs.

In addition, a little known fact supports the concept that once a person begins a course of proton pump inhibitors, the stomach acid adjusts so that when you discontinue the drug, your stomach rebounds with a surge of acid, effectively starting the cycle all over again.  This keeps people married to their stomach medicines over a lifetime.

These concerns lead many acid reflux sufferers to seek more natural treatment options.  Here are some things you can do to get rid of acid reflux naturally.

Acid reflux can range in severity from a minor annoyance to a debilitating condition.  It is a potentially dangerous condition, as it has been linked to cancer of the esophagus as well as erosions and strictures of the esophagus itself.  That’s why it is so important to prevent it and treat it quickly when it occurs.

There are numerous prescription and non-prescription drugs on the market for acid reflux.  They have provided relief to many sufferers, but some people do not respond to them.  And they’re not without side effects, either.  Some studies have linked proton pump inhibitors, the type of drug usually prescribed for acid reflux, to an increased incidence of pneumonia.  Some of these drugs can also cause other gastrointestinal problems, and they may interfere with the absorption of vitamins such as calcium as well as other drugs.

In addition, a little known fact supports the concept that once a person begins a course of proton pump inhibitors, the stomach acid adjusts so that when you discontinue the drug, your stomach rebounds with a surge of acid, effectively starting the cycle all over again.  This keeps people married to their stomach medicines over a lifetime.

These concerns lead many acid reflux sufferers to seek more natural treatment options.  Here are some things you can do to get rid of acid reflux naturally.

Herbs and Supplements

* Aloe vera juice – Aloe is best known as an effective treatment for sunburn and other skin irritations.  But it has also been shown to be excellent for acid reflux.  It is loaded with soothing molecules to reduce inflammation and neutralize oxidative stress that leads to inflammation.  It can be taken in juice form two or three times a day.  Mixed with kiwi and strawberry or pomegranite, it makes a delicious drink.

* Concentrates of Complete Greens are also helpful in lowering the ph of the body, reducing the acidity of the stomach.  They can be found in tablets or powder for drink forms.

* Digestive enzymes made from plant enzymes aid in the digestion of foods so your stomach doesn’t need to work so hard cranking out so much acid.

* OPC and ORAC rich concentrates of foods such as grape seed extract, pycnogenol or pine bark extract and the concentrates of many of the berries are powerful anti-inflammatory supplements to soothe the esophagus.  Just use the aloe initially in order to not cause pain from the ph effect of the isotonic nature of these OPC and ORAC supplements before the mucosa has had a chance to heal a bit.  These supplements give you the equivalent of several cups of these specific anti-inflammatory foods without the massive volume of food that is required when eaten as the whole food.

* Licorice – Licorice has anti-inflammatory properties, and it has been studied for use in the prevention of ulcers and gastritis.  It is also a natural antacid.  It may be taken in tea, or you can buy chewable deglycyrrhizinated licorice tablets.  These are best if you are concerned about blood pressure or water retention.

* Ginger – Ginger is one of the most popular herbs for digestive problems, and it can be very effective against acid reflux.  Think ginger ale.  It helps by relieving pain and inflammation and killing bacteria that aggravate the condition.  It is important to use it in moderation, however, because overdoing it could make your heartburn worse.  And it is best taken as a tea, not a carbonated beverage with sugar.

Foods

* Sweet foods – Excessively sweet foods will trigger inflammatory actions and thus contribute to GERD.  However,  low glycemic impact carbs  can slowly release glucose and help keep inflammation at bay.  Whole grain breads work well for this.

* Vegetables – There are also some vegetables that have antacid properties.  These include potatoes (sweet), broccoli, cauliflower, leafy greens, and avocado.

* Foods to avoid - Avoiding certain foods can help prevent acid reflux symptoms, or at least reduce their severity.  Some of these are citrus fruits, sour berries, fermented foods, alcohol, caffeine, tomatoes, mustard, and spicy foods.

Acid reflux can be treated naturally.  These treatments are often just as effective as prescription drugs, and they have a much lower risk of harmful side effects.  Still, it is best to consult a healthcare professional for advice.  Some herbs can interact with other herbs or medicines, and they may not be suitable for people with certain health problems.

However, the “heart-burn proof” food choices are for everyone.  They improve health, promote weight loss and fight inflammation all at the same time!

Wild Rice with Vegetables

Wild rice is one of those great low glycemic impact carbohydrates that has tremendous versatility.  You can add virtually any vegetable you like and instantly have a whole new dish.  You can combine other whole grains or rices as well to bring a burst of flavor to each mouthful.  I particularly like rice with vegetables as the extra fiber of the vegetables makes the rice even slower to digest, thus releasing glucose in a super slow fashion.  Try this recipe below then branch out and experiment with different vegetables or even nuts with dried fruit.  Yum…

Ingredients:
1/2 cup wild rice
1 red onion, sliced
2 celery sticks, cut in julienne sticks
2 carrots, cut in julienne sticks
2 oz butter
2/3 cup vegetable stock
2 medium zucchinis, cut in thicker sticks
a few toasted almond flakes to garnish
Salt and ground black pepper to taste

Instructions:
Soak the rice overnight in water to reduce the cooking time.

Drain rice and cook according to package instructions for about 15 to 20 minutes or until soft and most of the grains have burst open. Drain and set aside.

In the meantime, melt the butter in a saucepan and gently sautÈ the onion, carrots and celery for about 2 minutes. Pour in the stock and season with salt and pepper. Bring the mixture to a boil and simmer for a further 2 minutes. Stir in the zucchini sticks and cook for a further minute. Add the rice, mix well and reheat gently.

Top with the toasted almond flakes and serve immediately.

Serves 4

Adjust Your Brakes to Lose Weight

The New Year is here and everyone is bursting with new resolutions.  Healthy eating and losing weight are often on the top of everyone’s list.  Here’s one key change you can make to get your waist back after the ravages of the holidays:  Adjust your brakes.

What does that mean?  It simply means don’t eat until you are full, simply eat until your stomach is only about 80% full.

But how can you actually know when you have reached that magic 80% number?  Well, here are some tricks that will actually allow you to know when you have reached that place before you suddenly find yourself full and stuffed.  These are tips to help you eat less and stop earlier in the process.

Get new glasses: Not the kind that sets on your nose but the kind that sets on your dinner table.  Choose tall and narrow glasses over short and wide glasses.  You will find that you drink about 25 to 30 percent less.  In addition, get some new plates and bowls as well.  If you use a 15 inch or 11 inch plate (really more like platters), you will automatically serve yourself more food and subsequently eat more food.  However, a 9 inch plate can be fully filled without fully filling your stomach.

Leave food in the kitchen: Research has shown that people who serve themselves from the kitchen counter then walk away to sit at the table eat about 14% less on average than their counterparts who serve themselves from the table.

Change the landscape of your kitchen: You know how information overload can make decision-making impossible?  Well, too much food and too many choices in the kitchen, like snacks on the counter and platters of food to feed a small army, can impair your brain’s ability to make a smart food choice.  What you see is what you are most likely to eat.  So hide away candy or just give it away and set out a bowl of fresh fruit.  Put all the fresh produce in plan sight in your fridge.  In the pantry, keep only a couple of packages of a single type of healthy treat (unroasted nuts or dried fruit) in small quantities.  Ditch the supersize quantities from the discount aisle.

Supersize with your eyes: Make it simple.  Make your food look bigger by enhancing the healthy aspects of your food.  Make your hamburger patty half its normal size and then pile on the lettuce, tomatoes and onions to make your burger look big and delicious.  Then put it on that 9 inch plate.

Change the variety on your table: The more choices you put on the table for dinner, the more likely you are to eat all of it.  Instead, make your meal menu a main dish with two side veggies.  It’s healthy, filling and easy to make.

Sit down to eat: Absolutely refuse to eat on the go, in your car or while watching television.  Eat only at your table.  Never take food into the living room or to the computer.  Sit down and pay attention to what you are eating.  Being mindfulness of your food will result in eating less and feeling full as well as satisfied much sooner.

By consistently applying these brakes to your eating habits, you will find yourself falling into a natural pattern of eating that will support healthy weight for life.  And who knows?  You may never find “lose weight” on your New Year’s resolution list ever again!