FridayOL

Feeling the burn? Acid reflux, or heartburn, is a common complaint in Ireland and across the UK, causing discomfort and impacting daily life. While occasional indigestion is normal, persistent acid reflux can be a sign of a bigger issue. Often, it's not a single culprit, but rather a collection of everyday habits that unknowingly exacerbate the problem.

Let's face it, Irish and British diets and lifestyles can sometimes contribute to this. From hearty pub lunches to late-night takeaways, we're not always the most careful when it comes to our digestive health. So, what are the most common mistakes you might be making, and more importantly, what can you do about them?

1. The Late-Night Feast

Eating large meals, especially close to bedtime, is a major trigger. When you lie down, it's easier for stomach acid to flow back up into your oesophagus. Tip: Aim to finish eating at least 2-3 hours before you hit the hay.

2. Trigger Foods – Know Your Enemies

Certain foods are notorious for triggering acid reflux. Common culprits include: fried foods, spicy dishes, citrus fruits, tomatoes, chocolate, coffee, and alcohol. Tip: Keep a food diary to identify your personal triggers.

3. Overindulging in Coffee & Tea

While a cuppa is a national pastime, caffeine can relax the lower oesophageal sphincter (LES), allowing acid to escape. Tip: Opt for decaffeinated options or herbal teas instead.

4. Smoking – A Double Whammy

Smoking weakens the LES and increases stomach acid production. It's a bad habit for so many reasons, and acid reflux is just one more. Tip: Quit smoking for your overall health – and your digestive system!

5. Tight Clothing

Tight belts or clothing around the waist can put pressure on your stomach, forcing acid upwards. Tip: Opt for looser, more comfortable clothing.

6. Not Eating Enough Fibre

A diet low in fibre can contribute to constipation and worsen acid reflux. Tip: Increase your intake of fruits, vegetables, and whole grains.

7. Rapid Eating

Gulping down your food without chewing properly can overload your digestive system. Tip: Slow down, savour your food, and chew thoroughly.

8. Ignoring Your Body’s Signals

Ignoring that feeling of fullness and continuing to eat can put extra strain on your stomach. Tip: Listen to your body and stop eating when you're comfortably full.

9. Certain Medications

Some medications, such as aspirin and ibuprofen, can irritate the stomach lining and worsen acid reflux. Tip: Talk to your doctor or pharmacist about potential side effects of your medications.

10. Obesity

Excess weight puts extra pressure on your abdomen, increasing the risk of acid reflux. Tip: Maintaining a healthy weight through diet and exercise can significantly reduce your symptoms.

Disclaimer: If your acid reflux is severe or persistent, it’s crucial to consult a doctor. It could be a sign of a more serious underlying condition, such as Gastro-Oesophageal Reflux Disease (GORD). This article is for informational purposes only and does not constitute medical advice.