How to reduce acidity(heartburn)?

Bodily fluids like saliva, urine and blood play an essential role in how our body functions. However, excessive acid buildup in these fluids present in our body can cause severe illnesses and health issues.

What is Acidity?

Acidity or acidosis refers to the amount of acid buildup in our body. For our bodily fluids to deliver their function efficiently, we must maintain a healthy pH of 7.0 or above. Anything below that number is taken into account as acidic.

If a person sounds hoarse and has a sore throat, they might be suffering from a cold or the flu. But if someone had these symptoms for ages, they could be caused not by a virus, but the culprit can be a valve, the lower oesophagal sphincter. The sphincter is the muscle that controls the passage between the oesophagus and the stomach.  

When these muscles don’t close fully, stomach acid and food flow back to the oesophagus. The medical term for this condition is called gastroesophageal reflux. The backward flow of acid is named acid reflux.

Acid reflux causes sore throats and hoarseness. It leaves a bad aftertaste in the mouth. When acid reflux produces chronic symptoms, it’s known as gastroesophageal reflux disorder or GERD. The foremost symptom of GERD is heartburn. It can cause pain in the upper abdomen and chest.

A person can undergo excess acid in the body if they can experience one or more of the following symptoms:

• Struggle to reduce weight
• Muscle aches
• Fragile bones/Osteoporosis
• Dental issues
• Tiredness or insomnia
• An increase in mucus
• Dermatological problems

Our bodies become more acidic for several reasons. The food we eat and our beverage choices affect the acid accumulation in our bodies.  

Alcohol, coffee and processed foods, including sugar, can increase the body’s acidity levels. The air we breathe, and environmental factors also can have an impact on acidosis forming.

Our body needs a mixture of acidic and alkaline foods to maintain the perfect balance. While the stomach must be acidic for proper digestion, our blood needs to be alkaline. But some foods push the pH levels to the acidic side and end in the accumulation of toxins in the body.  

When the acid exits the body, it results in inflammation and messes with overall health. It weakens our system and makes us more vulnerable to diseases.

Yes, that’s how risky acids are often for the body. While some foods make the body more acidic, some foods may remove acid from your body.

How to fix Acidity?

While a person feels that even though the damage is done, it can easily be fixed.

Stay hydrated. Hydration is one of the easiest ways to neutralise the acid in the body. Alkaline water or regular water offers the hydration our body requires. By staying hydrated, the body will naturally flush out the surplus acid through the digestive tract.

Remove the junk. Processed foods, sugary drinks, caffeine and alcohol affect the body’s natural acid levels. They can strip the calcium and magnesium present in our muscles and bones, leaving us vulnerable to developing osteoporosis and other illnesses.

Change the diet. Eating healthy meals goes hand in hand with a healthy lifestyle, but what you eat helps neutralise the acid in your body. Green leafy vegetables like kale, broccoli and celery have alkalising properties, which will combat the acid. Edible fruits and seafood provide the calcium and magnesium the body loses due to acidosis.

Rid your body of harmful acids and toxins by following a healthy regime of the proper foods, exercise and staying hydrated.  

1. Eat sparingly and slowly

When the stomach is full, there is often more reflux into the oesophagus. If it fits into your schedule, anyone can opt to try grazing, which involves eating small meals frequently rather than a few large meals every day.

2. Avoid certain foods

People with acid reflux were once instructed to eliminate the bland foods from their diets. But there are still certain foods that are more likely to trigger reflux.

• Mint,  
• Fatty food  
• Spicy food  
• Tomato  
• Onion  
• Garlic
• Coffee/caffeine,  
• Tea  
• Chocolates and  
• Alcohol.  

If you eat any of those foods regularly, you could try eliminating them to control your reflux.

3. Stay awake after eating

When we are standing or sitting, gravity alone helps acid within the stomach, where it belongs. Finish eating three hours before attending the call to bed. This implies no naps post lunch and having no late suppers or midnight snacks.

4. Don’t move too fast

Avoid robust exercise for a couple of hours after eating. An after-dinner stroll is ok, but a more strenuous workout, especially if it involves bending over, can send acid into your oesophagus.

5. Sleep on an incline

The head should be 6 to 8 inches higher than the feet. Anyone can do this with the help of extra-tall bed risers or stacking more pillows on the legs supporting the head of the bed. Try employing a foam wedge support for your upper body. Sometimes creating a wedge by stacking pillows will not provide the uniform support we need.

6. Reduce weight if it’s advised

Increased weight spreads the musculature that supports the lower oesophagal sphincter, decreasing the pressure that holds the sphincter closed. This results in reflux and heartburn.

7. If you smoke, quit

Nicotine may relax the lower oesophagal sphincter. Smoking can cause grave side effects to the body. If you smoke, it is advised to quit the habit instantly.

8. Check the medications

Some medications, including postmenopausal estrogen, tricyclic antidepressants, and anti-inflammatory painkillers, relax the sphincter, while others, like alendronate, ibandronate, or risedronate, that are taken to extend bone density can irritate the oesophagus.

If these steps aren’t practical and cause severe pain or difficulty swallowing, it is better to see a doctor to rule out other underlying causes. A person also requires medication to control reflux even as they adopt a few healthy lifestyle changes.

What are the foods to get rid of acidity?

Here’s an inventory of 7 alkaline foods that will help remove acid from your body.  

1. Almonds

Almonds and most other nuts are rich sources of various essential nutrients and healthy fats which should be included in the daily diet. Almonds are alkaline and promote your overall health. They improve skin and hair quality, memory and muscle power, lower cholesterol levels and reduce weight loss.

2. Cucumbers

Cucumbers have diuretic properties. They will naturally break uric acid and eliminate it from the body. It keeps your body hydrated, eliminates toxins, and also cleanses and balances the acidic levels. Cucumbers can prevent acid crystallisation in the body.

3. Cabbage

Folate and magnesium in cabbage benefit your gastrointestinal and immune systems. It’s also a rich source of fibre that promotes alkalinity in the body. It can help our body to fight against cancer and assist with weight loss.

4. Grapefruit

Grapefruit can be classified as a citrus fruit and is a powerhouse of health benefits. Most people believe it is acidic, but grapefruits are alkaline and have metabolism-boosting properties. It offers the body vitamin C, which strengthens the natural immune system. It also plays a crucial role in improving the alkaline levels in the body and prevents excess fat buildup.

5. Lemons

Lemons are acidic and offer an alkaline effect on the body. They are citrus fruits providing impressive benefits for the digestive system. It also plays a crucial role in improving the pH levels in the body. It also acts as a cleanser and cleanses our body inside and out. Add fresh lime juice to some warm water and drink it daily to flush out excess acid from your body. It’s widely used for quick and healthy weight loss.

6. Basil

Basil, fondly called tulsi in India, is touted to be the king of herbs for a genuine reason. It’s also rich in vitamins K and C, calcium and omega-3 fatty acids. These leaves are abundant in nutrients and help you naturally eliminate acid from your body. This lowers your risk of kidney stones as well.

7. Cantaloupes

Cantaloupes are another sweet and healthy fruit. They’re rich in vitamin B, beta carotene and phytochemicals, and are alkaline. Therefore, regular consumption of this fruit also helps you restore your body’s pH levels. The nutrients in this fruit help the body flush out all the toxins accumulated within it and reduce the risk of severe diseases.

To sum up  

Acidity or acidosis refers to the quantity of acid buildup in our body. Alcohol, coffee and processed foods, including sugar, can increase the body’s acidity levels. The air we breathe, and environmental factors also can have an impact on acidosis.

A person requires medication to control reflux even as they adopt a few healthy lifestyle changes to manage symptoms or flush out the acidity.

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