Are you having trouble sleeping at night because of acid reflux? If so, you might want to try some natural remedies instead of taking medication.
Acid reflux or gastroesophageal reflux disease (GERD) is a digestive disorder where stomach acids flow back into the esophagus. This causes discomfort and heartburn.
The condition is caused by poor posture, obesity, smoking, stress, and other lifestyle habits.
Several home remedies can help relieve symptoms of GERD. These include drinking water before bedtime, avoiding spicy foods, and using peppermint oil.
Here are 29 ways to get rid of acid reflux
1. Avoid Alcoholic Beverages
Drinking alcohol can cause heartburn due to its acidic nature, leading to stomach ulcers. This is because alcohol causes your body’s pH level to drop, which can irritate the esophagus. So if you experience any symptoms of acid reflux, try to avoid drinking alcoholic beverages.
2. Eat Acid-Containing Foods
Foods that contain high levels of acid include tomatoes, citrus fruits, coffee, wine, beer, vinegar, and ketchup. These foods can make you feel sick, especially if you already suffer from GERD. If you want to reduce your risk of getting heartburn, try to eat these foods in moderation instead of eating them frequently.
3. Take Antacids
Antacids are used to neutralize stomach acid, which helps prevent heartburn. They can help relieve heartburn symptoms for short periods. However, antacids do not cure acid reflux completely. It would help if you only relied on taking antacids when you experience heartburn symptoms.
4. Don’t Smoke Cigarettes
Cigarette smoking is one of the most common causes of heartburn. It is considered to be an independent risk factor for developing GERD. Smoking cigarettes increases the amount of carbon dioxide in your lungs, causing the airways to narrow. This will increase pressure inside the chest cavity and cause stomach acids to back up into the throat and mouth. As a result, you may have heartburn and other issues like chronic cough and difficulty swallowing.
5. Drink Plenty Of Water
Water flushes toxins in your digestive system and prevents them from building up. Drinking plenty of water will keep your gastrointestinal tract clean, which can help prevent heartburn.
6. Cut Back On Salt
Salt is known to aggravate heartburn and gastric problems. According to some studies, people who consume more than 7 grams of salt per day have a higher risk of having heartburn. Try to cut back on the amount of salt you add to your meals.
7. Use Peppermint Oil To Relieve Heartburn Symptoms
Peppermint oil contains menthol. Menthol is a natural anti-inflammatory agent. The menthol in peppermint oil acts as a muscle relaxant, making it suitable for relieving spasms and cramping associated with heartburn.
8. Get Enough Fiber
Fiber is essential for digestion and proper bowel movement. A lack of fiber can contribute to constipation, eventually leading to stomach pain. Some studies suggest that consuming 15 to 20 grams of fiber each day could reduce the severity of GERD.
9. Stay Hydrated
Staying hydrated is important for maintaining good health, but it is also beneficial for reducing the severity of heartburn. People who drink enough fluids tend to have less frequent bouts of heartburn. Staying adequately hydrated can also help flush harmful substances from your body, including those that cause heartburn.
10. Reduce Stress Levels
Suppose stress is a significant source of anxiety or depression in your life. In that case, it could be affecting your ability to sleep at night. When you don’t get enough quality sleep, your cortisol levels rise, triggering inflammation throughout the body. This makes heartburn worse because the inflammation blocks oxygen flow through blood vessels, leading to gas buildup.
11. Avoid Alcoholic Drinks
Alcoholic beverages contain acetaldehyde, a chemical that irritates the esophagus lining. If you already suffer from acid reflux, avoid drinking alcohol altogether. Otherwise, limit your consumption to no more than two alcoholic drinks per week.
12. Check Out Your Diet For Unhealthy Fats
Your diet plays a vital role in how often you experience heartburn. Most people know that overeating fat and sugar can make them feel bloated and uncomfortable.
But did you realize that unhealthy fats can affect your gut and cause heartburn? Saturated fatty acids found in meat and dairy products can clog arteries and raise cholesterol levels. Trans fats, found in many processed foods, increase the risk of developing high cholesterol.
13. Increase Intake Of Omega 3 Fatty Acids
Omega-3 fatty acids have been proven to help ease symptoms of acid reflux, including nausea and vomiting. They can also help prevent ulcers by protecting the mucous membranes of the digestive tract. Fish such as salmon, mackerel, sardines, tuna, cod, herring, halibut, and pollock are some of the best sources of omega-3 fatty acids.
14. Apple Juice
Apple juice has long been considered a natural remedy for indigestion and other gastrointestinal problems. It contains pectin, which aids in the digestion of food. And according to one study, apple cider vinegar helped relieve symptoms associated with GERD. The researchers believe this was due to its antioxidant properties.
A smoothie can be a great way to consume fruits and veggies while getting all the fiber and nutrients you need. Try blending bananas, berries, spinach, kale, apples, ginger, cinnamon, coconut oil, flaxseed meal, whey protein powder, and water.
Ginger reduces stomach pain, especially when combined with honey and lemon juice. According to one study, consuming 4 grams of powdered fresh ginger daily reduced heartburn attacks by 75 percent. You can use the root of a candied or dried ginger root (not the peel) to treat heartburn.
17. Lemon Water
Lemon water helps cleanse your liver and kidneys, thus making it an effective home remedy for acid reflux. Squeeze the juice of half a lemon into a glass of room temperature water. Drink immediately after mixing.
Turmeric is a spice used in Indian cuisine. Research shows that turmeric may protect against stomach cancer and aid in weight loss. Plus, its anti-inflammatory properties could provide relief from GERD. Add a teaspoon of ground turmeric to hot tea before bedtime.
29. Lemon Juice
If you’re having trouble sleeping at night, try adding 1/4 cup of freshly squeezed lemon juice to a tall glass of warm milk. Studies show that drinking lemon juice before bedtime can improve sleep quality and decrease nighttime awakenings.
Garlic has potent antibiotic qualities, but its most well-known benefit is its ability to fight off infection. A recent study found that garlic extract improved symptoms related to GERD in just three days. To keep a jar on hand, chop up two cloves of raw garlic and add them to olive oil. Let sit for eight hours, then strain out the garlic and store the oil in the fridge. Take one tablespoon twice daily.
21. Green Tea
Green tea contains catechins, which have strong antimicrobial properties. One study suggested that green tea may be more effective than antacids in treating GERD. If you don’t like the taste of brewed green tea, there are now several different brands of capsules available.
22. Baking Soda
Baking soda is another ingredient you might not have thought about using to combat GERD symptoms. One study discovered that those who took four teaspoons of baking soda every day were less likely to experience an upset stomach during pregnancy. Another study showed that taking baking soda and magnesium could alleviate GERD symptoms.
23. Aloe Vera
Aloe vera gel has soothing effects on inflamed tissue, so it makes sense that aloe could help reduce discomfort caused by GERD. This herb is rich in antioxidants and polysaccharides, promoting healing and repair. Just make sure you buy this plant from a reputable source. Avoid buying kits where you’ll find pre-made gels to apply straight to the problem areas.
Cucumber slices have long been used as natural remedies for digestive problems. The cooling effect of cucumbers works wonders for calming down irritation and inflammation. You can eat sliced cucumbers right away or soak them in ice water for 30 minutes. Then drain and refrigerate until needed.
Yogurt contains friendly bacteria that help maintain proper digestion when eating spicy foods. It also provides calcium to strengthen esophageal muscles, which reduces muscle spasms associated with heartburn.
Ginger contains gingerol and shogaols, which reduce nausea and prevent excess stomach acids. Try chewing on a few pieces of fresh ginger root, or drink ginger tea made from dried ginger powder to get relief from acid reflux.
27. Lemon Recipe
Lemon balm is often used to relax sore throats, but it can also be used to relieve heartburn. Make a simple syrup by mixing equal parts sugar and boiling water. Stir in 2 tablespoons of finely chopped fresh lemon balm leaves. Allow mixture to cool completely, then spoon over your favorite dessert.
28. Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which helps neutralize stomach acids. Drink apple cider vinegar mixed with honey after meals to calm the urge to burp.
29. Chewing Gum
Chewing Gum can numb the mouth and throat, helping ease heartburn. Chew some minty bubblegum (or any other kind) before going to bed.
In conclusion, acid reflux (also known as heartburn) can cause various symptoms. It can throw your entire day off track, from stomach pain to diarrhoea. Fortunately, there are plenty of ways to treat this problem and prevent it from happening again.
The first step is figuring out which foods trigger your symptoms. Once you know what foods cause them, you can avoid them altogether or limit their intake. If you’re having problems after meals, try cutting back on fatty food like steak, pizza, and fried chicken.
If these methods fail, your doctor may recommend prescription medication.