Acid reflux and heartburn are often managed with over-the-counter medications designed to reduce or block stomach acid production. However, consistently suppressing stomach acid may not be the optimal long-term solution. Adequate stomach acid is crucial for proper protein digestion, and long-term acid suppression can lead to other health issues.
Acid reflux can stem from various factors. One significant cause is a weakened Lower Esophageal Sphincter (LES) valve. The LES is a valve located between your stomach and esophagus. When weakened, it can allow acidic, partially digested food to flow back into the esophagus, causing the burning sensation known as heartburn.
Fortunately, there are natural strategies to strengthen your LES valve:
Certain foods can weaken the LES. Limiting or temporarily eliminating coffee, peppermint, spearmint, sugar, chocolate, onions, and alcohol can aid in strengthening the LES. Once the valve is strengthened, you may reintroduce these foods in moderation.
Identify and eliminate potential allergens. Common culprits include cow’s milk, wheat, white flour, and other dairy products. Identifying and removing allergenic foods from your diet can reduce inflammation and improve LES function.
Avoid overeating. Large meals increase stomach pressure, potentially forcing the LES valve to open. Eat smaller, more frequent meals.
Be mindful of medications. Certain drugs, such as NSAIDs, bronchodilators, calcium channel blockers, beta-blockers, antianxiety drugs, and nitroglycerine, can relax the muscles around the LES valve, increasing the likelihood of reflux. Consult with your doctor about potential alternatives if you are experiencing reflux.
Pay attention to physical activities. Actions that increase abdominal pressure, such as bending at the waist, straining during bowel movements, coughing, and lifting heavy objects, can force the LES valve open. Use proper lifting techniques and avoid straining.
Avoid lying down after meals. Lying down promotes the backflow of stomach contents towards the LES valve. Ideally, eat your last meal at least three hours before bedtime.