21 Jul Acidity Ailments & Heartburn Management through Yoga
Acidity ailments & Heartburn Management through Yoga
Acidity and heartburn are increasingly becoming common lifestyle disorder. Busy lives, hectic schedules, mental stress, rat-race anxiety and not enough time to eat! These are some of the reasons causing acidity and hyperacidity problems. Hyperacidity may be accompanied by flatulence (excess gas formation) and heartburn.
Factors that contribute towards acidity ailments
These are some of the major reasons the stomach produces excess acid in the stomach causing hyperacidity
- Diet – Absence of well-balanced diet and home cooked fresh meals are the main cause of acidity these days. No eating on time and consuming greasy, processed and spicy foods can trigger excess acid formation in your stomach.
- Alcohol – aggravates the inner lining of your stomach and induces acid production, which can trigger other digestive issues as well
- Stress – Long term or chronic stress is one of the major factors that cause hyperacidity.
- Smoking – relaxes the lower oesophageal sphincter and this causes the stomach acid to retreat to the throat region causing acid-reflux and heartburn.
- Caffeine – Caffeine stimulates the production of gastric acid causing acidity. Coffee, aerated drinks, and chocolates should be consumed in limited quantities because they contain caffeine.
Symptoms of Acidity Ailments
Symptoms of acidity will vary from individual to individual. There are various signs ranging from coughing, gas, mild discomfort to extreme pain.
Heartburns are caused due to gastro oesophageal reflux. This happens because the valve in between the stomach and oesophagus becomes weak. Due to this, reflux of the undigested food happens to the upper part of the food pipe causing a burning sensation. This is commonly termed as heartburn.
Mild Discomfort – An increase in the stomach acid might trigger gas production and causing secondary symptoms such as some abdominal pain, bloating and belching.
Gastric Ulcers – The lining of the stomach can endure the acid but prolong periods of acid built-up will damage the lining of the stomach. Gastric ulcers can form and they can progress to bleeding ulcers. Bleeding ulcers will damage the stomach lining. This condition requires medical attention. Thus long term hyperacidity and ulcers are complementary to each other.
Generally, an individual having disorder of hyperacidity suffers from discomfort and pain in the stomach.
When gastric ulcers symptoms like burning sensation, nausea, feeling giddy and vomiting etc. go unchecked and the illness is chronic; serve condition of haematemeses (vomits of blood) manifests. Normally pain is felt on the right side of the heart and below the lower ribs. This pain starts gradually, sometime after the food is taken.
GERD (Gastrointestinal reflux disease) – It is a serious condition in which the stomach acid travels upwards through the oesophagus. This condition requires medical help and monitoring or else the continuous acid reflux can damage the oesophageal lining. Extreme abdominal pain, cramps, heartburn and bloating are some signs.
Yogic Handy tips for a healthier lifestyle and Dietary Discipline.
- Healthy routines of early to bed and eating on correct time helps. (Avoid late night parties and junk food.) Leaving too much of time gap in between meals creates an environment of excessive acid production.
- Eat your food slowly and chew your food properly. Chewing food properly helps in the adequate mixing of saliva secreted in mouth thereby facilitating proper digestion of foods.
- Quit smoking.
- Opt for organic foods. Eat a balanced diet that comprises of lots of seasonal fruits, green vegetables, whole grains and low-fat dairy products.
- Drink ample of water. This helps to flush out the excess of acids and creates good bowel movements and reduces gas formation. On a daily basis, warm glass of water with a pinch of salt and few drops of lemon helps
- Yogurt and buttermilk are natural Probiotics containing “helpful” bacteria because they help to keep your gut healthy and help to neutralize the acid in the stomach. Consuming yogurt with lunch is recommended.
- Avoid caffeine rich beverages, tea, and coffee. Oily and deep fried foods should be consumed in moderation. Avoid packaged and processed and spicy foods.
- Certain spices are helpful like clove, ginger and garlic are good for digestion and for reducing gas.
- Avoid alcoholic beverages and other intoxicants.
- Get into a routine of regular yoga exercise to helps you manage your metabolism. A brisk walk in the morning and evening for 20-25 minutes in the natural sunlight with nature makes a big difference.
- Individuals suffering from hyperacidity should care to keep their stress levels in check. All disease manifest in the mind. They should learn to manage their anxiety and emotional wellness and try to accept things, people and situation as they are! Think of others and share a joke (Oh yes this also helps)
RECOMMENDED YOGA HEALING
Yoga advocates “Prevention is better than cure” But, in case the illness has progressed effective management is possible.
Yoga Asana – The poses recommended gives abdominal compression and gently massages the internal organs. These help to tone the internal organs functioning and improve blood circulation. The yoga asana suggested massage the digestive organs and improves gastrointestinal balance and their functions. Yoga poses are effective in weight loss and keep the metabolism in check.
Vajrasana – Vajrasana is a safe asana that can be done immediately after eating your meal to get its full benefit. If unable to sit in Vajrasana any meditative pose like Sukhasana with back straight also help.
Asana Recommended- Bhujangasana, Paschimotasana, Ustrasana, Makarasana, Matsyasana and Ardha Matyendrasana, Pavanmuktasana
Pranayama – Pranayama yoga helps to enhance the oxygenated blood supply to the brain which in turn helps to relax the nervous system and benefits the digestive system. Sheetali pranayama, Bhramari pranayama, Pranayama IV(Abdominal Breathing) and Anulom Vilom pranayama (alternate breathing, without retention) are particularly good in reducing stress and tension and hence indirectly helps to reduce acidity problems.
Relaxation – Stress has a negative impact on hyperacidity and acidity symptoms. It is necessary to relax the mind so as to keep the stress levels under control. Hence conscious relaxation technique-Shavasana helps in calming the entire body and mind and helps to alleviate stress.
Shavasana (Watch Video for complete details)