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Eat well to quell reflux

Date published: 7/6/2008

ABOUT HALF of Am- ericans complain of heartburn monthly, and about 7 percent have it daily, according to surveys.

Luckily, there are several home remedies and eating changes that reduce reflux pain. Still, if you are having any severe pain or are suffering from heartburn twice a week or more, do visit your doctor.

Heartburn pain is usually worse after meals and when bending over or lying down. The pain actually has nothing to do with the heart--it's caused by stomach acid splashing upward into the esophagus, or throat.

It's important to pay attention to heartburn--long-term indigestion can lead to pre-cancerous changes of the throat and difficulty swallowing. This can be prevented by taking medications that ease the burning feeling.

Also, other problems can masquerade as heartburn, such as heart attacks, ulcers, gallstones and other problems that a doctor can diagnose and treat.

Heartburn is not a normal part of life or growing older, as many believe.

GOOD POSTURE

If you have mild heartburn, consider changing your lifestyle. A recent study showed that the two most effective things you can do to reduce reflux are to ele-vate the head of your bed and avoid overeating.

Raising the head of the bed uses gravity to keep stomach acid down where it belongs, in the stomach. Try raising the head of your bed 4 to 8 inches by placing blocks or bricks under the legs.

If your bed is on castors, try attaching jar lids to the blocks to cup the wheels and prevent your bed from rol-ling off the blocks in the middle of the night, according to the American College of Gastroenterology. An alternative is to use an 8- to 10-inch foam wedge underneath your mattress. Don't prop up your head with pillows--this crunches your stomach and may worsen reflux.

Other tips:

Try to sit or stand upright for three hours after eating--again, let gravity work for you.

When you do lie down to sleep, lie on your left side. This position cradles the curved top of the stomach upward, reducing the risk of reflux, research shows.

Exercise. Another study showed that mild exercise, such as walking 30 minutes a day, reduced heartburn.

Reduce reflux Here are some ways to minimize the effects of reflux: Elevate the head of the bed 4 to 8 inches. Eat small, frequent meals. Wear loose-fitting clothes. Stay upright for three hours after eating. Lie on your left side when you sleep, if possible. Quit smoking. Avoid tomatoes, citrus, alcohol, regular and decaffeinated coffee, mint, chocolate, alcohol and carbonated drinks. Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin.

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Date published: 7/6/2008