Acidity is one of the prevalent health issues in this modern world. Stressful and hectic lifestyle, easy access of fast food, wrong eating habits etc contribute to this bad health condition. All these factors increase the acid formation in our body.

We all know that our stomach has acidic environment by nature to kill bacteria and aids digestion. But unfortunately excess acidity built-up happens due to below causes:

CAUSES OF ACIDITY

• Having Oil & Spicy food

• Consuming sour or acidic food

• Stress or worries

• Stimulants like tea, coffee, alcohol, drugs etc

• Lack of physical exercise

• Use of certain medicines like pain killers,antibiotics, aspirin etc

This excess acidity built-up in the body can cause various symptoms like:

SYMPTOMS OF ACIDITY

• Sour Taste & Belching

• Nausea & Vomiting

• Stomach/Throat Burning

• Constipation /Indigestion

• Bad Breath

• Restlessness etc

Sometimes severe acidity leads to stomach ulcers and which may even lead to stomach cancer.

GERD (Gastroesophagael Reflux Disease)

GERD (Gastro Oesophageal Reflux Disease) or simply Acid Reflux is a condition when acid from the stomach leaks up to food pipe, due to which food pipe(oesophagus) becomes sore and inflamed.

The above condition can happen due to:

CAUSES OF GERD (Acid Reflux)

• Faulty Posture

• Bad Sleeping Habits

• Overeating

• Pregnancy

• Obesity

• Hiatus Hernia

• Heavy drinking and smoking

As a result one experiences the below symptoms:

SYMPTOMS OF GERD (Acid Reflux)

• Heartburn : a burning pain or discomfort that may move from stomach to the chest or even up to throat

• Chest Pain

• Difficulty in swallowing or sensation of lump in the throat

• Regurgitation: Swallowed food is brought back again into the throat or mouth with a sour or bitter acid taste

From Acid to Alkaline

Transform Your Diet for Acidity & GERD

Diet plays a major role in controlling the acidity and GERD symptoms.

• Replace acid forming food with Alkaline food in the diet can improve the health and soothe the symptoms of acidity.

• Eat small meals at regular intervals in accordance with age.

• Light and early dinner atleast 3 hours before sleep time.

• Lots of fluids.

• Sip warm water with lemon & salt(optional honey) in between meals.

• Coconut water, sabja(basil seeds in water) helps in acidity and heartburn.

FOOD TO AVOID TO CONTROL ACIDITY & GERD

• Overeating & binge eating especially when one is stressed

• Fasting & Skipping breakfast

• Avoid fermented food that can enhance acidity

• Whole milk, spicy food,fatty & oily food and non-veg food

• Stimulants like tea, coffee, alcohol, tobacco and carbonated sodas

• Excess tomatoes and acidic fruits

• Excess use of antacids and over the counter medications

YOGIC MANAGEMENT ACIDITY & GERD

Holistic remedies for healing Acid Reflux & Acidity

• Regular Sleep & Rest.

• Go for a light stroll after meals.

• Relaxation techniques like shavasana to keep the stress and anxiety under control.

• Practice Regular walking.

• Engage in hobbies.

• Maintain awareness while eating and chewing food.

• All asanas are good especially abdominal compression asanas like Pavanamuktasana, Yoga Mudra, and Meditative asanas.

• Practice of Vajrasana after meals as it directs circulation towards digestive organs followed by relaxation.

• Posture correcting asanas like Yastikasana, Talasana.

• Avoid asanas in the prone posture especially Bhujangasana, Dhanurasana when you have severe acid reflux (GERD).

• Practice of Sheethali pranayama helps in lowering acidic levels in the body.

• Practice of Shitkari pranayama helps releiving acidity in the digestive track, removes mental tension.

• Practice of Chandrbedhan helps to reduce body heat, relieves heart burn, regulates the flow of bile.

• Practice of Rechak (Exhalation) helps in relaxing every part of the body, improves functioning of diaphragm, massages abdominal organs, improves circulation in the digestive area and provides more volume of air inside the body.

• Practice of Shunyak (Suspension of breath after exhalation) strengthens weak stomach and activate sluggish digestion, activates parasymphathetic nervous system and overall calming of body and mind.

YOGIC THOUGHT PROCESS TO PRACTICE

• Manage emotions and stress by developing self-awareness.

• Avoid Multi-tasking as it contributes to stress.

• Reduce Stress by practicing Let Go attitude.

• Replace your fear with faith in higher reality.

• Eat to live, instead of live to Eat.

• Focus on looking at the brighter side of the events.

Thus by following a proper yogic diet, rest, healthy routine, relaxation along with the regular and continous practice of yoga asanas and pranayamas, one can keep the symptoms of acidity and acid reflux under control and lead a happy and healthy long life.