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Nutritional Advice
Natural Ways To Better Digestion
May 09 2008
Are you one of the millions of people who reach for the indigestion tablets after a meal?
Heartburn or indigestion occurs when acid from the stomach leaks back up through the oesophagus (gullet), resulting in a burning pain across the front of the chest; this is also known as acid reflux.
Read on for some nutritional and lifestyle tips to ease the burning sensation in your gullet that can make life miserable.
• Eat slowly and chew every forkful thoroughly. If you swallow large chunks of food, the stomach struggles to break it down.
• Large meals increase the pressure in the stomach and can cause acid to be forced upwards. It is advisable to change your eating habits by reducing your portions at each sitting and eating three smaller meals and a few snacks during the day.
• Certain foods and drinks have been shown to irritate the oesophageal sphincter muscle. These include peppermint (including teas and sweets), tomatoes, citrus, onions, chocolate, caffeine and alcohol, garlic, high-fat dairy products, pastries, high-fat meals, fried and spicy foods. Everyone has different trigger foods. Make a note of what you eat for a week to see if you can pinpoint your triggers.
• Wheat and other grains containing gluten (oats, barley and rye) are problems for some people. Are they affecting you?
• Eating late can exacerbate the condition. Allow at least three hours between finishing your meal and going to bed to give your digestive system time to do its work. It follows that heavy meals at night are a no-no.
• To prevent acid leaching up from the stomach as you sleep, raise the head of your bed by 4 inches, or prop yourself up on deep pillows.
• Unmalted slippery elm food (from health food shops) has a soothing effect on a sore gullet. Drink a cup before meals – mix half a teaspoon to a paste with a little water then add warm water.
If your symptoms persist, seek medical advice or consult a nutritional therapist.
Rita Carmichael, Nutritional Therapist, Nutrimatters
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