Health & Fitness

How can I reduce acidity?

Reducing acidity in the body can help alleviate symptoms like heartburn, indigestion, and acid reflux.

 

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Here are several effective strategies to manage and reduce acidity:

  1. Dietary Adjustments:
  • Avoid Trigger Foods: Certain foods can exacerbate acidity, including spicy foods, citrus fruits, tomatoes, onions, garlic, chocolate, caffeine, and alcohol. Limiting or avoiding these can help.
  • Eat Smaller Meals: Large meals can increase stomach acid production. Opt for smaller, more frequent meals throughout the day.
  • Fiber-Rich Foods: Include more fruits, vegetables, and whole grains in your diet to maintain regular digestion and prevent acid reflux.
  1. Lifestyle Changes:
  • Maintain a Healthy Weight: Excess weight, especially around the abdomen, can put pressure on the stomach and increase acid reflux.
  • Avoid Tight Clothing: Tight belts or waistbands can also put pressure on the stomach, leading to reflux.
  • Elevate Head While Sleeping: Using extra pillows or raising the head of the bed can help reduce nighttime reflux symptoms.
  1. Hydration:
  • Drink Water: Staying hydrated helps dilute stomach acid and prevent reflux. Aim for at least 8 glasses of water per day.
  1. Meal Timing:
  • Avoid Late Night Eating: Eating close to bedtime can trigger acid reflux symptoms. Try to finish meals at least 2-3 hours before lying down.
  1. Manage Stress:
  • Practice Relaxation Techniques: Stress and anxiety can exacerbate acidity. Incorporate activities like yoga, meditation, or deep breathing exercises into your routine.
  1. Quit Smoking:
  • Smoking can increase stomach acid production and weaken the lower esophageal sphincter, which can lead to acid reflux. Quitting smoking can improve acid reflux symptoms.
  1. Medications:
  • Antacids: Over-the-counter antacids can provide temporary relief from heartburn and indigestion by neutralizing stomach acid.
  • Proton Pump Inhibitors (PPIs): These medications reduce the production of stomach acid and are often prescribed for more severe or chronic acid reflux.