New Delhi: For many individuals leading busy lives, heartburn or acid reflux is a common and unwelcome guest, often making its presence felt most acutely after dinner, disrupting sleep and causing discomfort. Fortunately, board-certified gastroenterologist Dr. Joseph Salhab has shared accessible, science-backed strategies on social media that can help alleviate this burning sensation without the need for medication. His top recommendations? Chew sugar-free gum after meals and prioritize sleeping on your left side. These simple practices tap into your body's natural mechanisms to neutralize stomach acid, improve digestion, and significantly reduce reflux symptoms.Doctor-Endorsed Ways to Combat Acid Reflux:Dr. Salhab's straightforward advice offers practical ways to manage acid reflux and integrate into daily life:Chew Sugar-Free Gum Post-Meal: Dr. Salhab explains that chewing gum stimulates saliva production, and saliva is naturally alkaline. This increased saliva acts as a buffer, neutralizing excess stomach acid in the esophagus. Each swallow helps push acid back down into the stomach. One study highlighted in his advice indicated that chewing sugar-free gum for 30 minutes after eating markedly decreased acid reflux episodes. For optimal results, opt for sugar-free gums containing bicarbonate, and steer clear of mint flavors, as they can potentially relax the lower esophageal sphincter, thereby worsening symptoms.Sleep on Your Left Side for Nighttime Relief: Your sleeping position can significantly impact nighttime reflux. Dr. Salhab recommends sleeping on your left side to curb heartburn during sleep. This posture naturally places your stomach below your esophagus, aiding in keeping acid contained. Elevating the head of your bed by 6–8 inches, or using a wedge pillow, can further prevent acid from migrating into the esophagus.Additional Lifestyle Tips for Soothing Acid Reflux:Beyond these doctor-recommended methods, incorporating a few lifestyle adjustments can also provide substantial relief:Opt for Smaller, More Frequent Meals: This strategy prevents your stomach from becoming overly full, which can put pressure on the esophageal sphincter.Hydrate After Eating: Drinking plain water can help thin stomach acid and clear any remnants from your esophagus.Identify and Avoid Trigger Foods: Be mindful of foods that commonly worsen heartburn, such as spicy dishes, coffee, alcohol, fatty foods, and acidic fruits.Maintain a Healthy Weight and Wear Loose Clothing: Excess weight can increase abdominal pressure, contributing to reflux. Similarly, loose clothing reduces pressure around the stomach.Manage Stress Effectively: Practices like yoga, meditation, or taking a brisk walk can help calm your digestive system and manage stress, which often exacerbates reflux symptoms.By combining Dr. Joseph Salhab's easy, natural tips – chewing gum after meals and sleeping on your left side – with mindful eating habits, weight management, and stress reduction techniques, individuals can effectively reduce heartburn without relying on medication. However, if symptoms persist, or if you experience severe pain, vomit blood, or unintended weight loss, it is crucial to consult a doctor for personalized medical advice.
Around the web
