4 Bad Eating Habits that Torture Your Stomach
Gastroesophageal reflux, also known as acid reflux, is a common condition that affects many people. It occurs when the stomach contents flow back into the esophagus, causing irritation, inflammation, and sometimes damage. Gastroesophageal reflux can cause various symptoms, such as heartburn, chest pain, cough, hoarseness, and difficulty swallowing. It can also lead to serious complications, such as esophagitis, esophageal ulcers, and Barrett’s esophagus.
One of the main causes of gastroesophageal reflux is poor eating habits. Eating too much, too fast, too spicy, or too acidic foods can trigger or worsen the condition. Other factors, such as obesity, pregnancy, smoking, alcohol, stress, and certain medications, can also contribute to gastroesophageal reflux. Fortunately, there are ways to prevent and treat gastroesophageal reflux with lifestyle changes and natural remedies.
In this article, you will learn about:
- Common Symptoms of Gastroesophageal Reflux in 5 Areas
- 4 Bad Eating Habits that Torture Your Stomach
- Other Factors that Contribute to Gastroesophageal Reflux
- How to Prevent Gastroesophageal Reflux with Lifestyle Changes
- Natural Remedies for Gastroesophageal Reflux
- Frequently Asked Questions
- What is the difference between gastroesophageal reflux and heartburn?
- What are the complications of untreated gastroesophageal reflux?
- When should I see a doctor for gastroesophageal reflux?
- Reference
Table of Contents
- Common Symptoms of Gastroesophageal Reflux in 5 Areas
- 4 Bad Eating Habits that Torture Your Stomach
- Other Factors that Contribute to Gastroesophageal Reflux
- How to Prevent Gastroesophageal Reflux with Lifestyle Changes
- Natural Remedies for Gastroesophageal Reflux
- Frequently Asked Questions
- Reference
Common Symptoms of Gastroesophageal Reflux in 5 Areas
Gastroesophageal reflux (GER) is a condition where the stomach contents, including acid, flow back up into the esophagus, causing irritation and inflammation. GER can affect different parts of the body, depending on how far the reflux reaches. Here are some common symptoms of GER in five areas:
| Area | Symptoms |
|---|---|
| Abdomen | Acid reflux, frequent hiccups, abdominal bloating, nausea, indigestion. |
| Esophagus | Frequently stimulated by stomach acid, the esophageal mucosa is prone to inflammation and swelling. In severe cases, it can lead to esophageal ulcers. If left unattended for a long time, it may increase the risk of esophageal cancer. |
| Chest | Heartburn, chest tightness, chest pain, palpitations. Patients often mistakenly think they have cardiovascular disease. |
| Throat | Due to increased stomach acid secretion at night, individuals with GER experience chronic coughing, difficulty breathing, throat pain, hoarseness, and a feeling of something stuck in the throat (patients often habitually clear their throats). In severe cases, it may even trigger asthma or pneumonia. |
| Oral Cavity | Stomach acid reflux into the oral cavity can cause acid overflow, leading to bitter taste in the mouth, tooth decay, tongue ulcers, and bad breath. |
4 Bad Eating Habits that Torture Your Stomach
Eating habits play a crucial role in the development and management of GER. Some bad eating habits can aggravate the symptoms and damage the stomach and esophagus. Here are four bad eating habits that you should avoid if you suffer from GER:
- Eating too quickly: Eating too fast can cause you to swallow more air, which can increase the pressure in your stomach and push the acid up into your esophagus. It can also prevent you from chewing your food properly, which can affect your digestion and absorption of nutrients.
- Overeating frequently: Eating too much can also increase the pressure in your stomach and weaken the lower esophageal sphincter (LES), which is the muscle that prevents the acid from flowing back up. Overeating can also delay the emptying of your stomach, which can prolong the exposure of your esophagus to the acid.
- Consuming acidic, sweet, spicy, or high-fat foods: These types of foods can irritate the lining of your stomach and esophagus, and stimulate the production of more acid. They can also lower the tone of your LES and make it easier for the acid to reflux. Some examples of these foods are citrus fruits, tomatoes, chocolate, garlic, onion, chili, fried foods, and fatty meats.
- Carbonated and caffeinated beverages: These drinks can also increase the acidity in your stomach and relax your LES. Carbonated beverages can also cause gas and bloating, which can worsen the reflux. Caffeinated beverages, such as coffee, tea, and energy drinks, can also interfere with your sleep quality, which can affect your digestion and increase the risk of nocturnal reflux.
Other Factors that Contribute to Gastroesophageal Reflux
Besides eating habits, there are other factors that can increase the likelihood and severity of GER. Some of these factors are:
- Smoking: Smoking can damage the mucous membranes of your stomach and esophagus, and reduce the production of saliva, which helps neutralize the acid. Smoking can also impair the function of your LES and increase the inflammation in your esophagus.
- Drinking alcohol: Alcohol can also irritate the lining of your stomach and esophagus, and increase the acid secretion. Alcohol can also relax your LES and impair your coordination and reflexes, which can make you more prone to choking and aspiration.
- Going to bed immediately after a late-night snack: Eating close to bedtime can increase the pressure in your stomach and make it harder for your LES to close properly. Lying down can also make it easier for the acid to flow back up into your esophagus, especially if you sleep on your right side or with a flat pillow.
- Being overweight or obese: Excess weight can put extra pressure on your abdomen and diaphragm, which can push the acid up into your esophagus. Obesity can also increase the risk of hiatal hernia, which is a condition where part of your stomach protrudes through the opening in your diaphragm, creating a pocket where the acid can pool.
- Having certain medical conditions: Some medical conditions can affect the motility and function of your stomach and esophagus, and increase the risk of GER. These include diabetes, gastroparesis, scleroderma, Zollinger-Ellison syndrome, and pregnancy.
- Taking certain medications: Some medications can also affect the tone and relaxation of your LES, and increase the acidity in your stomach. These include anticholinergics, calcium channel blockers, nitrates, theophylline, bisphosphonates, and nonsteroidal anti-inflammatory drugs (NSAIDs).
How to Prevent Gastroesophageal Reflux with Lifestyle Changes
The good news is that GER can be prevented and managed with some simple lifestyle changes. Here are some tips to help you reduce the frequency and severity of your reflux episodes:
- Eat smaller and more frequent meals: Eating smaller portions can help you avoid overeating and reduce the pressure in your stomach. Eating more frequently can also help you maintain a steady blood sugar level and prevent hunger pangs, which can trigger acid secretion.
- Eat slowly and chew your food well: Eating slowly can help you savor your food and feel more satisfied with less. Chewing your food well can help you break down the food into smaller pieces, which can facilitate your digestion and absorption of nutrients.
- Avoid foods and drinks that trigger your reflux: Different people may have different triggers for their reflux, so it is important to identify and avoid yours. You can keep a food diary to track what you eat and drink, and how you feel afterwards. You can also try an elimination diet, where you eliminate the common culprits, such as acidic, spicy, fatty, and caffeinated foods and drinks, and then reintroduce them one by one to see how they affect you.
- Drink plenty of water: Water can help you stay hydrated and flush out the toxins from your body. Water can also dilute the acid in your stomach and wash down any food particles that may linger in your esophagus. However, avoid drinking too much water during or right after your meals, as this can increase the volume and pressure in your stomach and cause reflux.
- Quit smoking and limit alcohol intake: Smoking and drinking alcohol can worsen your reflux symptoms and damage your stomach and esophagus. Quitting smoking and limiting alcohol intake can help you improve your overall health and reduce the risk of complications from GER.
- Wait at least three hours before going to bed: Giving yourself enough time to digest your food before going to bed can help you prevent nocturnal reflux. You can also elevate the head of your bed by 6 to 8 inches, or use a wedge pillow, to create a slight incline that can prevent the acid from flowing back up into your esophagus.
- Lose weight if you are overweight or obese: Losing weight can help you reduce the pressure on your abdomen and diaphragm, and improve the function of your LES. Losing weight can also help you lower your cholesterol, blood pressure, and blood sugar levels, which can benefit your cardiovascular and metabolic health.
- Exercise regularly: Exercise can help you burn calories, build muscle, and boost your mood and energy. Exercise can also improve your digestion and motility, and strengthen your abdominal and diaphragmatic muscles, which can help you prevent reflux. However, avoid exercising right after eating, as this can increase the pressure in your stomach and cause reflux. Also, avoid exercises that involve bending, twisting, or lying down, as these can aggravate your reflux.
Natural Remedies for Gastroesophageal Reflux
Some people may prefer to try natural remedies for gastroesophageal reflux instead of or in addition to medications. However, the evidence for their effectiveness is limited and they may not work for everyone. Some natural remedies that may help with gastroesophageal reflux include:
- Ginger: Ginger is a traditional remedy for nausea and indigestion. It may also help reduce acid reflux by acting as an anti-inflammatory and soothing the stomach. Ginger can be consumed as tea, capsules, or candied slices. However, ginger may interact with some medications, such as blood thinners, so consult your doctor before using it.
- Chamomile: Chamomile is a calming herb that may help relax the muscles of the esophagus and lower stomach acid production. Chamomile tea can be drunk before or after meals, or before bedtime. However, chamomile may also interact with some medications, such as blood thinners and sedatives, so consult your doctor before using it.
- Aloe vera: Aloe vera is a succulent plant that has anti-inflammatory and healing properties. It may help protect the lining of the esophagus from acid damage and promote healing of esophagitis. Aloe vera juice can be taken before meals or as needed. However, aloe vera may have some side effects, such as diarrhea and allergic reactions, so use it with caution and moderation.
- Probiotics: Probiotics are beneficial bacteria that live in the gut and may help balance the digestive flora and improve digestion. Probiotics may also help prevent or treat infections that can cause or worsen gastroesophageal reflux, such as Helicobacter pylori. Probiotics can be found in fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, or in supplements. However, probiotics may not be suitable for everyone, especially those with weakened immune systems, so consult your doctor before using them.
These natural remedies may provide some relief for gastroesophageal reflux, but they are not a substitute for medical advice and treatment. If you have severe or persistent symptoms, or if you have any concerns or questions, talk to your doctor.
Frequently Asked Questions
What is the difference between gastroesophageal reflux and heartburn?
Gastroesophageal reflux is a condition where the stomach contents, including acid, flow back into the esophagus, the tube that connects the mouth and the stomach. This can cause irritation and inflammation of the esophageal lining, as well as various symptoms, such as chest pain, regurgitation, difficulty swallowing, and coughing.
Heartburn is one of the most common symptoms of gastroesophageal reflux. It is a burning sensation in the chest, usually behind the breastbone, that may rise up to the throat. Heartburn is caused by the acid in the stomach irritating the esophagus and the nerves that run along it.
Not everyone who has gastroesophageal reflux experiences heartburn, and not everyone who has heartburn has gastroesophageal reflux. Heartburn can also be caused by other factors, such as spicy foods, alcohol, stress, or pregnancy. However, frequent or severe heartburn may indicate gastroesophageal reflux disease (GERD), which is a chronic and more serious form of gastroesophageal reflux that requires medical attention.
What are the complications of untreated gastroesophageal reflux?
Untreated gastroesophageal reflux can lead to various complications that can affect the esophagus, the mouth, the throat, the lungs, and the teeth. Some of these complications include:
- Esophagitis: This is inflammation of the esophagus that can cause pain, bleeding, ulcers, and difficulty swallowing. Esophagitis can also increase the risk of infection and scarring of the esophagus.
- Esophageal stricture: This is narrowing of the esophagus due to scar tissue that forms as a result of chronic inflammation and damage. Esophageal stricture can cause food to get stuck in the esophagus, leading to weight loss, dehydration, and malnutrition.
- Barrett’s esophagus: This is a condition where the cells of the lower esophagus change into a different type of cells that are more resistant to acid, but also more prone to cancer. Barrett’s esophagus can increase the risk of developing esophageal adenocarcinoma, a rare but aggressive type of cancer.
- Esophageal cancer: This is a malignant tumor that grows in the esophagus and can cause difficulty swallowing, weight loss, bleeding, and chest pain. Esophageal cancer can spread to other organs and tissues, such as the lymph nodes, the lungs, and the liver.
- Aspiration pneumonia: This is a lung infection that occurs when stomach contents are inhaled into the lungs. Aspiration pneumonia can cause coughing, fever, shortness of breath, and chest pain. It can also lead to more serious complications, such as lung abscess, empyema, and respiratory failure.
- Dental erosion: This is the loss of tooth enamel due to the exposure to stomach acid. Dental erosion can cause tooth sensitivity, discoloration, decay, and loss.
These complications can have a significant impact on the quality of life and health of people with gastroesophageal reflux. Therefore, it is important to seek medical help and treatment if you have symptoms of gastroesophageal reflux, especially if they are severe or frequent.
When should I see a doctor for gastroesophageal reflux?
You should see a doctor for gastroesophageal reflux if you have any of the following signs or situations:
- Your symptoms are severe or frequent, or they interfere with your daily activities or sleep quality.
- Your symptoms do not improve or worsen after taking over-the-counter medications for heartburn, such as antacids, H2 blockers, or proton pump inhibitors.
- You have difficulty swallowing, or you feel like there is a lump in your throat.
- You have chest pain, especially if it is accompanied by shortness of breath, jaw or arm pain, or sweating. These could be signs of a heart attack, which requires immediate medical attention.
- You have unexplained weight loss, loss of appetite, or nausea and vomiting.
- You have chronic cough, hoarseness, sore throat, or asthma that does not respond to usual treatments.
- You vomit blood or black material, or you have black or bloody stools. These could be signs of bleeding in the digestive tract, which requires urgent medical attention.
Seeing a doctor for gastroesophageal reflux can help you get a proper diagnosis and treatment, as well as prevent or manage any potential complications. Your doctor may perform some tests, such as endoscopy, pH monitoring, or X-rays, to evaluate the condition of your esophagus and stomach. Your doctor may also prescribe some medications, such as proton pump inhibitors, to reduce the amount of acid in your stomach and heal the damage to your esophagus. In some cases, your doctor may recommend surgery to strengthen the lower esophageal sphincter or to correct a hiatal hernia, which is a condition where part of the stomach bulges into the chest through a hole in the diaphragm.
Reference
- 1 Harvard Health Publishing. (2023). 9 ways to relieve acid reflux without medication. Retrieved from Harvard Health.
- 2 Mayo Clinic. (2023). Gastroesophageal reflux disease (GERD). Retrieved from Mayo Clinic.
- 3 WebMD. (2023). The risks of untreated heartburn and GERD. Retrieved from WebMD.
- 4 WebMD. (2023). GERD causes and complications. Retrieved from WebMD.
- 5 Houston Heartburn and Reflux Center. (2023). Long-term consequences of untreated acid reflux. Retrieved from Houston Heartburn and Reflux Center.
- 6 Medical News Today. (2023). 15 GERD home remedies: Diet, herbs, posture, and more. Retrieved from Medical News Today.
- 7 Healthline. (2023). Can acid reflux kill you, cause dangerous complications? Retrieved from Healthline.
- 8 Healthline. (2023). GERD home remedies. Retrieved from Healthline.
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