Eat healthy and in small doses, digest before going to sleep, avoid tight clothing: here’s the advice of the American Gastroenterological Association to prevent gastritis.
The GERD affects nearly 20% of the population in Western countries, while in Asia only 3%. Data collected by the American Gastroenterological Association point out how much this disturbance of the digestive tract is closely related to lifestyle habits and habits typical of Western reality.
Cardiac malfunction (the valve separating the esophagus and stomach) is one of the causes of gastroesophageal reflux but is not the only one. Much more often, the acidity and the stomach burning that characterize the disease are due to stress, insomnia, weight gain.
Once the cause is proven, it will be easier to understand the nature of the disorder, whether it is an advanced and chronic disease, or sporadic and recoverable cases. In the first case, however, you should contact a specialist physician and take a drug therapy.
In the second case and in general if you want to prevent the problem, you will need to take some simple steps to improve your lifestyle.
Such as, for example, the five proposed by Dr. David Katzka of the Department of Gastroenterology and Hepatology of the Mayo Clinic in Minnesota.
As evidenced by industry experts, one of the causes of gastroesophageal reflux is bad nutrition. For those suffering from gastroesophageal reflux, in fact, eating can stop being a pleasure. The disease consists of bad digestion and ascension of gastric juices from the stomach to the esophagus.
That is why a first step towards the care of the disease and its prevention consists in the adoption of a healthy diet, poor in fat and heavy foods. And as far as drinks are concerned, stay away from coffee, alcohol and soft drinks.
Write a food diary
Eating healthy, though, is not enough. First of all, consistency is important. As Dr. Katzka points out, healthy eating must become a habit before, everyday life then. That’s why the expert advises keeping a real dietary diary.
A reminder to note not only the foods eaten for lunch and dinner but also the description of how we feel after these meals. The purpose is to understand which foods make us feel good and what not, and what, to eliminate, to prevent gastroesophageal reflux.
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Warning to ports
Also in terms of nutrition, another element to be kept under control is the amount of food. The portion of meals must be contained. It is true that experts recommend doing at least five breaks over a whole day. The important thing, though, is that they are healthy, simple and small.
Eating so much, weighting during meals is not recommended because it only forces an unnatural effort to the entire digestive system. High amounts of food, in fact, because the stomach walls to relax, thereby contributing to increasing the pressure on the esophageal sphincter and subsequent reflux.
Wait before going to bed
Dr. Katzka advises, at dinner and dinner, to eat at least three hours before bedtime to rest. This is because the supine position we adopt when we sleep slows down the digestive tract. Foods swallowed in this case do not get the right boost to move from the esophagus to the stomach and, therefore, to be disposed of. Depending on the esophagus they irritate the walls and produce excessive gastric juices that we feel in the form of a sense of acidity and burning. Waiting for at least three hours, however, we are sure we have digested the meal completely and do not run any risk.
Use comfortable dresses
Finally, the last advice that Dr. Katzka provides to prevent and manage gastroesophageal reflux is to not wear too tight clothes. In particular, the reference is to pants and belts that tend to compress life. These favor gastroesophageal reflux because they exert strong pressure on the stomach and increase cardiac volume. The direct consequence is, therefore, a bad digestion, which can in turn cause episodes of gastroesophageal reflux.
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