and development.
Acid reflux can have a dramatic impact on
the quantity and quality of sleep leading
to problems such as insomnia and sleep
apnea. While both insomnia and Sleep
Apnea are recognized sleep disorders,
they are distinctly different conditions.
Insomnia is a condition where an
individual has difficulty falling asleep or
staying asleep. The signs and symptoms
of insomnia include waking up too early
in the morning, the inability to fall back
to sleep, and going through episodes of
uncomfortable or disturbed sleep.
Sleep Apnea involves pauses in breathing
during sleep. The periods of stopped
breathing are called apneas, which are
caused by an obstruction of the upper
airway. Apneas may be interrupted by a
brief arousal that does not awaken you
completely and you often do not even
realize that your sleep was disturbed.
The signs of Sleep Apnea are chronic
snoring, choking, and gasping for breath.
Some of the lifestyle changes that may
help prevent insomnia and sleep apnea
include avoiding distractions during sleep,
avoiding or shortening of the duration of
naps during the daytime, and consuming
a light diet at night among others.
Management of Acid
Reflux!
Acid reflux can make eating and the time
after meals very unpleasant. However,
with the right diet and management of
some lifestyle factors, you can eradicate
the symptoms of acid reflux and improve
your quality of life.
The foods that trigger acid reflux may vary
from person to person. If you're not ful-
ly sure what foods set off your symptoms,
start a food/symptom journal. Write down
everything you eat, the symptoms that fol-
low and the severity of the symptoms. Re-
view your journal and see if you can make
any connections.
Take a well-balanced diet: A well-balanced
diet is essential to the management of acid
reflux. Work to include a variety of foods
into your diet to help keep your body
health and reduce symptoms. A well-
balanced diet is one that features foods
from all food groups including: protein,
fruits, vegetables and whole grains. In
addition, the diet should comprise of a
wide variety of foods from each group
throughout the week.
Limit gas-producing foods: Some foods
are known to cause more gas and bloating
compared to others. It’s advisable to
limit such foods since they can cause
an increased production of gas in your
intestines. Some of the examples include:
cauliflower, dairy products etc.
Keep a food or symptom journal: The
foods that trigger acid reflux may vary
from person to person. If you're not fully
sure what foods set off your symptoms,
start a food/symptom journal. Write down
everything you eat, the symptoms that
follow and the severity of the symptoms.
Review your journal and see if you can
make any connections.
Drink adequate fluids: In addition to
eating the right types of foods, you need to
drink an adequate amount of fluids. Water
is the best type of fluid you can drink. Aim
for at least 2 litres of water per day.
Other Important Lifestyle
Factors….
Don't lie down immediately after you
eat: If you lie down, the acid can trickle
up your esophagus and throat. Wait at
least two hours before going to sleep after
you've finished dinner or your last meal.
You may also want to try elevating your
head or resting on multiple pillows to help
keep acid down.
Stress Management: A stressful lifestyle
can be a serious contributor to the flare
up of your symptoms. Even small or
mild stressors can set off a whole host
of symptoms. To help reduce your stress,
consider: reading a good book, talking
to a friend, or going for a walk. If you're
having difficulty managing your stress and
it continues to cause symptoms, consider
seeking additional help from a counselor.
Stop smoking: Another irritant that can
cause continued symptoms is smoking.
Quit smoking immediately to help reduce
some of the symptoms associated with acid
reflux. Smoking decreases the function of
a ring of muscle between your esophagus
and stomach, allowing acid to be pushed
upwards into the back of your throat.
Kepha Nyanumba is a Consultant
Nutritionist working with Crystal
Health Consultants Limited. You
can commune with him on this
or related matters vide email at:
Ke p h a n y a nu m b a @ g m a i l . c o m ,
follow him on twitter: @knyanumba
or Blog: kephanyanumba.blogspot.
com.
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