How to Prevent Acidity?

Tips for Preventing Acidity Naturally

Acidity, commonly known as heartburn or acid reflux, occurs when stomach acid flows back into the oesophagus. This causes a burning sensation in the chest or throat. While occasional acidity is normal, frequent episodes can disrupt daily life and may indicate gastroesophageal reflux disease (GERD).  Fortunately, several strategies can help manage and reduce acidity effectively.

Adjust Your Eating Habits

Overeating or eating too quickly can trigger acidity.  When the stomach is overly full, it exerts pressure on the lower oesophageal sphincter (LES), the valve that prevents acid from entering the oesophagus.

To manage this, eat smaller and more frequent meals throughout the day. Make sure to chew food thoroughly and eat slowly to aid digestion. Also, avoid lying down immediately after meals and wait at least 2-3 hours before reclining. 

Identify and Avoid Trigger Foods

Certain foods and beverages can relax the LES or increase stomach acid production, exacerbating acidity. Common culprits of this are:

• Spicy foods
• Citrus fruits and juices
• Tomatoes and tomato-based products
• Onions and garlic
• Chocolate
• Caffeinated drinks like coffee and tea
• Carbonated beverages
• Alcohol

Therefore, keeping a food diary can help pinpoint personal triggers, allowing for personalised dietary adjustments.  

Incorporate Beneficial Foods

Some foods can help neutralise stomach acid and soothe the digestive tract, such as bananas and oatmeal. They counteract and absorb excess acid in your stomach. Also, ginger has anti-inflammatory properties, helping digestion.

Green vegetables, such as broccoli and spinach, are low in acid as well. Non-citrus fruits, like melons and apples, are less likely to trigger acid reflux.

Adopt Lifestyle Changes

Certain habits can influence acidity levels, such as overeating junk food. Therefore, maintaining a healthy weight is necessary. Excess weight can increase abdominal pressure, pushing acid into the oesophagus. Also, consider quitting smoking as nicotine can relax the LES, allowing acid to escape.  

Try Natural Remedies

Several natural remedies may provide relief. These include aloe vera juice, which can soothe the oesophagus and reduce inflammation. Cold milk may neutralise stomach acid and provide immediate relief. Chamomile tea has calming properties that can ease digestive discomfort. Fennel seeds and apple cider vinegar also balance acid levels in the stomach.

Consider Over-the-Counter Medications

If lifestyle and dietary changes are not sufficient, over-the-counter (OTC) medications can help as well. Antacids neutralise existing stomach acid and provide relief. Medications such as H2 blockers reduce acid production. However, it is advisable to consult a healthcare professional before starting any medication regimen.

Stay Hydrated

Drinking water can dilute stomach acid and flush it from the oesophagus.  However, avoid excessive water intake during meals, as it can increase stomach volume and pressure. 

Monitor Meal Timing

Eating late at night or lying down shortly after meals can trigger acidity.  Aim to have your last meal at least 2-3 hours before bedtime for proper digestion.  

Managing acidity involves a combination of dietary adjustments, lifestyle changes, and, when necessary, medical interventions.  By understanding personal triggers and adopting healthy habits, individuals can effectively reduce acidity and improve their quality of life.  If symptoms persist or worsen, it is essential to seek medical advice to rule out underlying conditions.