gerd, also known as gastroesophageal reflux disease, is often used to describe acid reflux or heartburn or both.while these conditions are related, they aren’t quite the same thing.and i should know. having helped hundreds of patients with this condition, i’ve also written a
book on the subject.
acid reflux versus gerdfirst, let’s start by clarifying the terms.acid reflux is a common condition that’s also known as gastroesophageal reflux (ger). it’s characterized by the backward flow of stomach acid into the esophagus — the tube that connects your throat to your stomach — which causes a burning sensation in your chest that’s known as heartburn.gerd is a more severe form of reflux — the most common symptom of which being frequent painful episodes of heartburn.
other signs and symptoms can include regurgitation of food or sour liquid, difficulty swallowing, coughing, wheezing, and chest pain — especially while lying down at night.data from the
canadian digestive health foundation suggests that one in six canadians are living with gerd — with many more suffering from acid reflux without a formal gerd diagnosis.it’s not unusual for people to
go years dealing with acid reflux before they receive a diagnosis. in fact, the medications used to treat gerd, known as proton pump inhibitors (ppis), are among the most frequently prescribed in canada.but there are ways to fight back.
the power of food when it comes to battling back against gerd and acid reflux, changing
how you eat is as important — if not more so — than changing
what you eat.one of the biggest mistakes gerd sufferers make is
lying down or going to bed too soon after eating.remaining upright for at least one to three hours after your last bite of food is the first defense against gerd, but are also other strategies that can help tohere are my top 5 recommendations:
eat smaller meals, and eat more slowly.studies show that eating quickly and beyond fullness may increase your risk of acid reflux. gerd sufferers may benefit from avoiding large or rushed meals, and paying more attention to enjoying their food in a relaxed setting with ample time to chew.
be aware of your potential triggers. although the actual science on “trigger foods” is largely anecdotal, many people report experiencing a higher likelihood of reflux when they consume specific foods. this list includes spicy foods, onions, garlic, tomatoes, chocolate, alcohol, citrus, coffee, tea and carbonated beverages. you do not, however, need to remove these foods from your diet if you have no reason to believe they are worsening your symptoms.
eat a more mediterranean style diet. reducing the amount of red meat and poultry that you consume, with a greater emphasis on seafood and plant-based proteins like legumes, nuts and seeds,
may lower your risk of gerd. you can take a closer look at the
mediterranean diet pyramid here.
certain supplements may help. although the evidence is not overwhelming, some studies have demonstrated a potential protective effect >protective effect against acid reflux for supplements including
probiotics ,
melatonin and
psyllium fibre.
try to relax. anxiety and excessive stress can wreak serious havoc on the human digestive tract, which explains why emerging evidence supports the use of relaxation practices like meditation, yoga and acupuncture as potential ways to manage acid reflux.if you live with gerd, or persistent acid reflux, you don’t need me to tell you that it can take away from your quality of life. but if left unaddressed, the problems don’t stop there.nearly one in 10 individuals living with gerd will develop a chronic condition known as barrett’s esophagus, which could increase the risk of esophageal cancer, and will almost inevitably require some form of supplemental medical attention.using the tips outlined above, in combination with support from your healthcare team, you can give yourself the best shot at improving your life with gerd and acid reflux.
andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.comdon’t miss the latest 世界杯决赛2022. subscribe to healthing’s daily newsletter.
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