Consider trying a few lifestyle changes before resorting to drugs for acid indigestion. If you find yourself sounding hoarse with a sore throat, it might not be a cold or flu but rather a malfunctioning valve – your lower esophageal sphincter.
This muscle controls the passage between the esophagus and the stomach. When it fails to close completely, stomach acid and food flow back into the esophagus, leading to gastroesophageal reflux, commonly known as acid reflux. This condition can cause sore throats, hoarseness, and an unpleasant taste in your mouth.
When acid reflux becomes chronic, it’s called gastroesophageal reflux disorder (GERD). Symptoms of GERD include heartburn (pain in the upper abdomen and chest), regurgitation of stomach contents into the throat or mouth, chest pain, nausea, difficulty swallowing, and complications in the mouth, throat, or lungs (such as chronic cough or hoarseness). Three conditions contribute to acid reflux: poor clearance of food or acid from the esophagus, excessive stomach acid, and delayed stomach emptying.
GERD can lead to more severe health problems if left untreated, but many people can improve their symptoms through self-care and lifestyle changes.
Here’s how to address acid reflux:
Eat sparingly and slowly: Avoid overfilling your stomach, as this can increase reflux. Consider eating smaller, more frequent meals instead of three large ones.
Avoid certain foods: While you don’t need to eliminate all flavorful foods, some items are more likely to trigger reflux, such as mint, fatty foods, spicy food, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. Try removing these foods from your diet and reintroducing them individually to observe their impact on your symptoms.
Avoid carbonated beverages: Carbonated drinks can cause burping, introducing acid into the esophagus. Opt for flat water instead.
Stay upright after eating: Standing or sitting upright helps keep acid in the stomach. Refrain from lying down for at least three hours after eating, and avoid napping immediately after meals.
Avoid vigorous exercise after eating: Doing intense physical activity, especially bending over, can trigger acid reflux. Gentle activities like a post-dinner stroll are better.
Sleep on an incline: Elevate your head six to eight inches higher than your feet to prevent reflux while sleeping. Use bed risers or a foam wedge support for your upper body rather than stacking pillows.
Manage your weight: If needed, lose weight, as excess weight can weaken the muscular structure supporting the lower esophageal sphincter, leading to reflux and heartburn.
Quit smoking: Nicotine can relax the lower esophageal sphincter, exacerbating reflux.
Check your medications: Some medications, like postmenopausal estrogen, tricyclic antidepressants, and certain painkillers, can relax the sphincter, while others, like bisphosphonates (taken to increase bone density), may irritate the esophagus.
By implementing these lifestyle changes, you can alleviate symptoms of acid reflux and GERD without needing medication. However, consulting a healthcare professional for personalized advice and guidance is essential.
