Managing Reflux
Formally known as gastroesophageal reflux disease (GERD), reflux is a disorder in which stomach acid flows backwards into the oesophagus (tube connecting your mouth to stomach). The backwash can irritate the oesophageal lining, causing burning and discomfort.
Reflux is most commonly caused by dietary habits, lifestyle choices and certain medications. It is highly treatable, often by removing the trigger and implementing changes to diet and lifestyle.
To reduce the occurrence of reflux, decrease inflammation and restore the oesophageal lining:
Engage in light physical activity, such as walking, before meals to stimulate digestion.
Reframe from engaging in intense physical activity 1-2 hours after meals.
Maintain a straight posture while eating to aid digestive passages.
Consume the majority of calories early on in the day and reduce intake as day progresses to reduce digestive burden.
Consume your last meal no later than 7pm to allow digestive tract to rest and restore.
Consume 1 cup of bitter greens (kale, rocket, etc) with lunch and dinner to stimulate digestion.
Did You Know?
Adequate protein intake can help strengthen oesophageal tone by strengthening connective tissue and promoting collagen production. Opt for plant sources and/or lean meats such as tofu, tempeh, salmon, chicken breast and legumes.
If you’re struggling with reflux and would like help using tailored holistic approaches, make an appointment. Together, we can explore your concerns in a safe and confidential manner to formulate a treatment plan tailored specifically to you.
