Acid Reflux is No Joke

Five Things You Should Know About Acid Reflux

1. Acid reflux occurs when stomach contents flow back into the esophagus.


Food, acid, bile and other secretions back up into the esophagus instead of going out the duodenum, the short portion of the small intestine that connects to the stomach. The problem might be a faulty lower esophageal sphincter (the gatelike mechanism that opens and closes to help us swallow). Or stomach ulcers or tumours may be to blame.

2. Acid reflux is more common among the overweight and those over 40.

The mechanism that prevents acid reflux deteriorates as you age. Excess weight puts extra pressure on the stomach and diaphragm, forcing open the lower esophageal sphincter and allowing stomach contents to back up into the esophagus.

Acid reflux is also more common among females. Women who are pregnant may be at increased risk because of the greater pressure being put on the stomach and a higher

production of the hormone progesterone, which relaxes the esophageal sphincter.

3. Smoking cigarettes and drinking alcohol may increase your chances of getting acid reflux.

These habits tend to relax the lower esophageal sphincter. Other risk factors include:

• drinking coffee and eating mints after a meal (again, they relax the esophageal sphincter);

• eating fatty foods (since it takes the stomach longer to digest fat, the emptying of the stomach is delayed, causing stomach acid to build up and back up into the esophagus); and

• lying down soon after eating

4. Lifestyle changes are the most effective way to reduce – even eliminate – acid reflux.

Here are some tips to do that:

• If you're obese, lose weight.

• Control your intake of caffeine and alcohol.

• Eliminate other heartburn triggers (common ones include fried foods, spicy foods, garlic, onions, tomatoes, peppermints, chocolate and carbonated beverages).

• Wear loose-fitting clothes to reduce pressure on your abdomen.

• Avoid bending over for long periods soon after eating.

• Wait at least two hours after eating before going to bed, and try elevating the head of the bed about four to six inches.

• Don't smoke, not even an occasional after-dinner puff.

5. Check with your doctor if you have persistent acid reflux symptoms.

Chronic reflux can lead to changes in the lining of the esophagus that, in rare cases, can become cancerous, says Cohen. He adds that if you've had reflux symptoms for five years, or you're 45 or older and had a recent onset of persistent acid reflux, you should speak with your doctor about undergoing a gastroscopy (an easy examination of the inside of the stomach using a thin flexible tube equipped with a tiny light and camera).



Get relief

A range of over-the-counter medications are available for the symptomatic relief of occasional acid reflux. They include:

• Antacids, such as Tums, Rolaids, Maalox, Gaviscon and Gastrocote, neutralize stomach acid but won't heal the damage it causes. Overuse can cause diarrhea or constipation. Also, the bismuth in Pepto-Bismol can turn the tongue and stool black.

Avoid Back Pain by Strengthening Your Core Muscles

Causes of Back Pain

Being overweight is a common cause of neck or back pain. Excess weight forces the vertebrae and the intervertebral discs of the spine to support more bulk than they’re intended to, sometimes leading to muscle strain or injury. Additionally, our intervertebral discs tend to deteriorate as we age, which means that our body struggles even more to support added weight the older we get. There are situations for which people can't do much about their back pain. Whether it's genetic or because of a trauma such as an auto accident, strengthening muscles will only help to a degree if you deal with spinal stenosis, degenerative disks, or osteoporosis.

Even so, the abdominal and lower back muscles support the spine. The problem is those muscles become weak as we age. The good news is that strengthening those core muscle groups in the abdominal area and lower back has positive effects. The goal is to get those core muscles working to stabilize and support the spine which promotes movement and reduces pain.
 
Working with a physical therapist so that you exercise correctly, and swimming in a heated pool with weights will help. Exercise combined with better body mechanics can lessen the strain. Also avoid spending long periods of time sitting in slumped positions. Think about that when you're watching TV, playing cards, or working on your computer.


Lie on your back with your knees bent. Place your palms on your upper thighs with your elbows close to your body. Your shoulders should be relaxed. Use your abdominal muscles to push your thighs against the palms of your hands. Count to 5 each time breathing normally and repeat 10 times. I find this one difficult to do but I do put in a lot of effort in the abs and that's good.

This exercise is easier for me. Get on your hands and knees with your hands about shoulder width apart and knees about hip wide. Keep your back straight and level and your neck in line with your back. Draw your abdominal muscles in towards your spin without arching your back. Hold for the count of 10 while breathing normally. Repeat 5 times.

These should help but also talk to your doctor if your back pain becomes worse and isn't relieved by changing position or resting. It doesn't happen very often but back pain may be caused by an infection or disease such as cancer. It's worth the time to cross that off your list.

Be well, stay young and healthy.