A hiatal hernia occurs when the upper part of your stomach pushes up through the opening in your throat.Sometimes this causes no symptoms, but sometimes it allows partially digested food and stomach acid to back up into your esophagus, leading to painful heartburn and indigestion.The majority of hiatal hernias can be controlled with diet and lifestyle changes.
Step 1: Don’t eat foods that cause heartburn.
Lots of foods can cause heartburn because they’re either too acidic, sweet, spicy or gassy.If you have a hiatal hernia, you should avoid spicy foods, tomato-based foods and chocolate products.Fried and fat foods can cause scurvy and irritation of the esophagus and weaken the valve between it and the stomach.Common symptoms of a hiatal hernia include abdominal pain, burping, difficulty swallowing, sore throat, feeling too full, fatigue and sometimes vomiting.If you have chronic heartburn, don’t eat mints or candy because that can make it worse.Foods that are less likely to cause heartburn symptoms include bananas, apples, green beans, peas, carrots, broccoli, grains, cereals, cheeses, milk, and yogurt.
Step 2: Don’t eat large meals.
The symptoms of a hiatal hernia can be triggered by the portion sizes you eat.It is recommended to eat smaller meals more frequently throughout the day in order to prevent over-filling your stomach and putting pressure on the esophageal sphincter.Americans tend to take much larger portion sizes than they need for adequate energy and nutrition, so reducing them will not likely rob you of necessary nutrition.Instead of three large meals per day, eat five smaller meals.When at home, don’t allow others to dish up your plate.Don’t fill your plate to the edges and help yourself.Take a small serving if you’re very hungry.If you’re still hungry, take a second small serving.
Step 3: You should spend more time chewing.
You’re also stimulating the release of extra saliva into your mouth if you chew your food properly.It is possible to reduce the symptoms of a hiatal hernia with the help of saliva.If you want to chew your food before you swallow it, take smaller bites.Take smaller bites by cutting up your food.It will cool down faster if food is cut up.If your mouth feels dry before a meal, suck on a piece of lemon in order to increase saliva production.
Step 4: It’s a good idea to avoid eating before bed.
The timing of your meals is important for controlling the symptoms of a hiatal hernia.If you want to give your stomach enough time to digest the food, you should eat dinner at least two to three hours before bed.Going to bed full and laying horizontal makes it easier for the acidic contents of the stomach to get into the esophagus and cause heartburn.It takes more time to digest dense meals such as steak than it does breads, pastas, salads and cooked veggies.Lying down or bending over immediately after a meal is a bad idea.If a meal makes you sleepy, go for a light walk.When eating, wear pants that are loose around your stomach.
Step 5: Cut back on alcohol.
There are a number of ways alcoholic beverages can irritate a hiatal hernia.If you have a history of heartburn, alcoholic drinks such as red wine and beer should be avoided in the evenings.Acid reflux and other symptoms can be caused by the alcohol damaging the tissues of your stomach, scuplture, and esophagus.A hiatal hernia can be caused by all alcoholic beverages, although the least acid types tend to have less sugar.The lower esophageal sphincter relaxes when alcohol is present.It can make a hiatal hernia worse if excessive drinking increases the risk of vomiting.
Step 6: Decaffeinated beverages should be reduced.
A lot of the effects of coffee on your body are negatively.If people with a hiatal hernia want to control their symptoms, they should reduce or eliminate caffeine from their diet.Coffee, black and green teas, soda pop, energy drinks and chocolate contain some form of caffeine.Many of the drinks that contain caffeine are very acidic, which can cause hiatal hernias.Do not drink coffee or colas at the very least.
Step 7: Don’t drink a lot of fluids with your meals.
Many people think they need to wash their food with fluids, but it’s not a good idea.If you drink a lot of water or other fluids with your meals, it will make your saliva less effective.The extra volume in the stomach might cause the acidic contents to get into the esophagus.It’s important to chew your food well to produce lots of saliva, which aids with digestion and helps you swallow it comfortably.Don’t drink more than a few ounces of water or milk with your meals.If you’re thirsty, drink water before you eat.Aerophagia can be caused by drinking or gulping fluids.Aerophagia can lead to belching and indigestion.
Step 8: Lose weight.
People with hiatal hernias should lose weight if they are overweight or obese.Overweight people are more prone to hiatal hernias due to a combination of factors.Losing weight puts less pressure on the abdominal and chest area.Reducing your daily calories along with regular exercise is the safest and most effective way to lose weight.If you only lose 500 calories a day, you can lose 4 pounds of fat a month.Keeping a weight loss journal, either on paper or using an app on your phone, will help you stay on top of your progress.
Step 9: It is possible to quit smoking.
Similar to alcohol, the various toxic chemicals in cigarette smoke can damage the inner parts of the stomach and make it difficult to fully close.People with hiatal hernias should stop smoking as soon as possible.Smoking can cause cancer of the esophagus, which can mimic the symptoms of a hiatal hernia.Smoking increases the risk of chronic coughing.The formation of a hiatal hernia can be caused by the force of coughing so much.Smoking causes the production of acid in the stomach.Hypnotherapy can be used to stop smoking.
Step 10: While sleeping, raise your head.
If you experience chronic heartburn, sleeping or napping after a meal is not a good idea, as you should raise your head when you lay down.Elevating your head by about 6 inches while in bed or on the sofa works with gravity to keep your stomach’s contents from spilling up into your esophagus.While in bed or on the sofa, prop your head up with an extra pillow, but be careful not to get a stiff neck or headaches.Consider buying a mattress that can be adjusted electronically and has an incline between 6 and 8 inches.If you lay on your side with extra pillows, you’ll increase the risk of getting back pain.Don’t eat anything before you go to bed.Don’t eat food late in the evening is a good habit to practice.
Step 11: You can see a Chiropractor.
Soft-tissue treatment of hiatal hernias is a specialty of some chiropractors.The idea is to push the stomach back to its normal position by applying pressure with the hands.The procedure can give relief for hours to days.Other professions that do soft-tissue manipulation for the purposes of controlling hiatal hernias include massage therapists.There is no evidence that soft-tissue manipulation works to cure hiatal hernias.