Fried and fatty foods can also trigger heartburn and irritate the esophagus and weaken the valve (esophageal sphincter) between the esophagus and stomach. [3] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source In addition to heartburn, common symptoms of a hiatal hernia include: abdominal pain, bloating, frequent burping, difficulty swallowing, sore throat, feeling too full, fatigue and sometimes vomiting. [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Chronic heartburn can also lead to bad breath, but avoid sucking on mints or candy (especially peppermints) because that can make the heartburn worse. Foods less likely to cause heartburn symptoms include the following: bananas, apples, green beans, peas, carrots, broccoli, grains, cereals, cheeses, milk, and yogurt. [5] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Instead of three large meals per day, eat five smaller (and blander) meals spaced out by about two-and-a-half hours. Don’t let others dish up your plate when at home. Help yourself and don’t feel the need to fill up your entire plate to the edges. If you’re very hungry, force yourself to take a small serving initially. Eat slowly and only take a second small serving if you’re still hungry.
Take smaller bites and spend at least 20 – 30 seconds chewing your food before you swallow it. Cut up your food into smaller portions to encourage taking smaller bites. Cutting food up will also allow it to cool down faster. If your mouth feels dry before a meal, suck on a piece of lemon (limes and grapefruits work well also) in order to stimulate the release of saliva from your saliva glands.
Going to bed full and laying horizontal makes it easier for the acidic contents of the stomach to spill out through the esophageal sphincter and into the esophagus, causing heartburn. It takes longer for dense meals to digest (such as steak) compared to breads, pastas, salads and cooked veggies. Always sit up while eating and avoid lying down or bending over immediately after any meal. Go for a light walk if a meal makes you feel very sleepy instead of napping. Wear pants that are loose around your stomach when eating to reduce pressure you might feel from restrictive clothing.
All alcoholic beverages can potentially irritate a hiatal hernia, although the least acid types tend to contain the least amount of sugar, such as a vodka and soda, or a white wine spritzer. Alcohol relaxes the lower esophageal sphincter, which allows contents to reflux into the esophagus. Excessive drinking also increases the risk of forceful vomiting, which can make a hiatal hernia worse.
All alcoholic beverages can potentially irritate a hiatal hernia, although the least acid types tend to contain the least amount of sugar, such as a vodka and soda, or a white wine spritzer. Alcohol relaxes the lower esophageal sphincter, which allows contents to reflux into the esophagus. Excessive drinking also increases the risk of forceful vomiting, which can make a hiatal hernia worse.
Caffeine is found in coffee, black and green teas, soda pop (especially colas), energy drinks and chocolate. Many of the drinks that contain caffeine are also very acidic, which is like a “double whammy” for people with hiatal hernias. Avoid coffee and colas at the very least.
As noted above, chewing your food well produces lots of saliva, which aids with digestion and helps you swallow it comfortably. Drink no more than a few ounces of water (or milk) with meals. Drink water before a meal if you’re truly thirsty. Drinking or gulping fluids can also lead to aerophagia, which is the swallowing of air while eating. Aerophagia can aggravate a hiatal hernia and lead to belching and indigestion.
Losing weight puts less pressure on the abdominal and chest area, where the stomach and esophagus lay underneath. The safest and most effective way to lose weight is reducing your daily calories along with regular exercise — at least 30 minutes daily. Reducing your daily calories by only 500 can result in approximately 4 pounds of lost fat per month, even if you don’t exercise that much. [12] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Keeping a weight loss journal, either on paper or using an app on your smartphone, to record all of the food that you ingest will help you stay on top of your progress.
Smoking also damages the airways and increases the risk of chronic coughing. The force of coughing so much can weaken your diaphragm muscles and contribute to the formation of a hiatal hernia. Further, smoking stimulates the production of acid in the stomach. In addition to nicotine patches, hypnotherapy can be very helpful for stopping smoking.
While in bed or on the sofa, prop your head up with an extra pillow, although be careful not to get a stiff neck or trigger a headache. Consider buying a mattress that can be adjusting electronically and adjust the head portion to an incline between 6 – 8 inches. You can also elevate the top portion of your body if you lay on your side by using extra pillows, but you’ll also increase the risk of getting back pain. Try not to eat anything one to two hours before you do to bed. A good habit to practice is to not eat food too late in the evening.
Other professions that include practitioners that do soft-tissue manipulation for the purposes of controlling hiatal hernias include massage therapists, physiotherapists, naturopaths and osteopaths. According to mainstream medicine, there’s no evidence that such soft-tissue manipulation works to cure hiatal hernias, as no research has been done yet. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
