Contents
Food and Nutrition
Foods to be taken- Include foods rich in anti-oxidants like peas, carrots, apples, squash, or broccoli.
- Increase your intake of omega-3 fatty acids by eating fish, walnuts, freshly ground flax seeds and soy foods.
- Healthy foods such as whole grains and cereals, non-fat dairy products, fruits and vegetables, and poultry and fish.
- Protein-rich vegetables, fruits, legumes, fish, eggs, almonds, help strengthen the muscles of the oesophageal valve.
- Take liquid foods for easy digestion
- Specific foods such as caffeine, citrus juice, sodas, chocolate, fried foods, fatty foods, peppermints, tomato sauces, or alcohol may aggravate reflux.
Yoga and Exercise
Avoid exercises that require a reclining position like sit-ups and stomach crunches and people who exercise strenuously especially running, weight lifting, and, cycling, may worsen the symptoms.Breathing exercises can be done to reduce symptoms:
Pranayama (Breath exercise) watch video online
Deep Breathing for Relaxation
YOGA
Yoga asanas that promote good digestion and alleviate symptoms include:
- Supta Baddha Konasana, or Reclining Bound-Angle pose
- Supta Sukhasana, or Reclining Easy Cross-Legged pose
- Parsvottanasana, or Intense Side-Stretch pose
Music and Meditation
Home Remedies
- Maintain a healthy weight
- Eat smaller, more frequent meals (Three meals a day, with small snacks in between)
- Avoid tightfitting clothes
- Eliminate heartburn trigger
- Avoid stooping or bending
- Wait at least three hours after eating to lie down or go to bed and the last meal of the day should be small.
- Elevate the head of your bed by using blocks or foam wedges to reduce reflux while sleeping.
- Don not smoke. Smoking may increase stomach acid
- Rub your stomach with both hands (right under the sternum) with a little pressure. Move in a circular motion and reverse the direction alternatively. Do it before meals and relax your stomach muscle by practicing deep breathing at times.
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