Acid reflux is labeled many things, with gastroesophageal reflux, indigestion, and heartburn being the most popular. No matter the name given, the primary symptom of acid reflux is heartburn, a burning sensation in the chest, which often radiates to the neck and throat. Other less common but equally unpleasant symptoms include irritation in the throat, an acid taste in the mouth, bad breath, difficulty swallowing, nausea, and belching.

Acid reflux occurs when acid produced by the stomach moves up into the esophagus. Under normal circumstances our muscles act along with gravity to create pressure which pushes food downward from the esophagus to the stomach. With acid reflux, the pressure from the stomach below increases over the pressure from above and the mixture of food and acid that should stay in the stomach shoots back up.

The good news for the estimated 60 million Americans suffering from acid reflux is symptoms respond extremely well to easy changes in diet and lifestyle, preventing the need for expensive medication or unnecessary surgery.

First, eat less food more often. Eating less food at meal time is easier on your stomach, since less stomach acid is needed for digestion. Eating your largest meal earlier in the day and having a light dinner allows your system ample time for digestion before going to bed. It is best to avoid eating three hours prior to bedtime since lying down exacerbates acid reflux.

Second, chew your food thoroughly. Digestion begins in the mouth with the digestive enzyme amylase. Amylase signals the production of gastric juices in the stomach, which then trigger production of pancreatic enzymes. The smaller pieces of food are when they are swallowed, the easier it is for the digestive system to break them down and absorb essential nutrients.

Third, find your triggers. Some of the most common food triggers include alcohol, carbonated beverages, chocolate, citrus fruits, coffee and tea, fatty or fried foods, foods containing tomato, garlic and onions, mint, and spicy foods. It is important to remember that individuals respond differently to foods and therefore food triggers for one person may be eaten by another without a problem. To recognize your particular triggers, keep a food journal and try to identify discernable patterns.

Four, examine your stress levels. Stress is indirectly related to acid reflux because stress often leads us to overeating, making poor food choices, and engaging in activities known to trigger acid reflux, such as smoking and drinking. Whether it’s through meditation, exercising, or engaging in an enjoyable activity such as reading, finding methods to cut down on stress in your life will ease your symptoms. Engaging in exercise has the additional benefit of burning calories and promoting weight loss, which cuts down on one of the major causes of acid reflux, being overweight.

Five, educate yourself. Knowledge about acid reflux and the health of your digestive system can put you on the path to effectively controlling your symptoms. Nutrition and digestion are the foundation of good health. To learn more, download the Reflux Remedy Report at www.refluxrememdy.com today!