Reflux, heartburn, indigestion, these are all names for that discomfort and sometimes burning feeling that comes after meals. At Revolution Chiropractic we like to address the cause of issues rather than focus on symptomatic relief. Reflux is often caused by a reduced ability for your body to digest and break down food so it makes sense to focus on optimising digestion rather than just suppressing the feeling of heartburn.
Start to implement the following things into your daily life and remember that it can take time to get your body back on track, this isn’t an overnight fix! (although it might be for some of you.
Eat easily digestible foods
The first and most obvious step is to improve your diet. If you are eating foods that your body is struggling to digest then this is probably the biggest cause of your symptoms. Food sources like dairy and gluten are fairly inflammatory to most people so you should cut these out for 3-6 months and see how your body responds. Replace carbohydrate sources like bread and pasta for more tolerable plant sourced foods like:
– Kumara (sweet potato)
Other things that stir up inflammation and disrupt the digestive process are smoking, alcohol, coffee, chocolate and spicy foods. So cutting down on those will definitely improve your reflux, heartburn or indigestion.
Prepare the stomach for digestion
Contrary to what it may seem at first your reflux may be due to too little stomach acid. Low levels of acid in stomach will mean you can’t digest food properly. Ten minutes before each meal put a teaspoon of apple cider vinegar into a small glass of water and drink it. The acid and enzymes will assist your stomach’s digestion.
Make the first few mouthfuls of your meal the protein source (meat, fish, chicken, tofu). This will prompt your body to produce pepsin and increase the acidity of the stomach for digestion.
You may be eating too much at once
Cramming too much food into your belly in one sitting will make it much harder for your body to break it down! Pay attention to your portion sizes, you may need to have 4-5 smaller meals through the day for a few months to let your stomach recover.
If you are eating too fast then you may not be adequately chewing your food. Remember that digestion starts in the mouth, not the stomach! Your teeth are perfectly designed to break down the food and saliva starts the digestive processes The more you chew, the more the food is broken down before it hits the stomach.
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