Fat burning foods

Prepare these whole foods in a soup or salad with no processed oils and other processed foods. Whole foods are better absorbed with a side dish of veggies pickled prepared with apple cider vinegar and tsp of brown sugar.  Adding lemon in most of your dishes also facilitate absorption from the Vitamin C in lemons.  There is no secret among our movie stars who have a nutritionist beside them. Only whole foods and drinking coconut water or healthy beverage an hour before a meal.

Eat iron-rich foods  and copper food sources with Vitamin C at noon and in the afternoon dinner, eat calcium rich foods with omega 3, magnesium, potassium and Vitamin B and C for your metabolism to help you burn fat. These are copper and iron rich foods eaten in moderation:

  • 1) Beef liver. 3 oz: 14 mg (over 100% DV)
  • 2) Sunflower seeds. ¼ cup: 0.63 mg (31% DV)
  • 3) Lentils. 1 cup: 0.5mg (25% DV)
  • 4) Almonds. ¼ cup: 0.4 mg (20% DV)
  • 5) Dried apricots. 1 cup: 0.69mg (34% DV)
  • 6) Dark chocolate. 1 square: 0.9 mg (45% DV)
  • 7) Blackstrap molasses. …
  • 8) Asparagus.

Some of the best sources of vitamin B6 are poultry, seafood, bananas, leafy green vegetables such as spinach, potatoes and fortified cereals. Your diet should include 1.3 milligrams of B-6 daily to support new red blood cell growth.

Chicken, turkey, salmon and other fish including canned tuna packed in water are all excellent natural sources of niacin. Fortified cereals, legumes, peanuts, pasta and whole wheat also supply varying amounts.

Animal foods are the only natural source of vitamin B12, but many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply. Other good natural sources include shellfish, such as clams, mussels and crab, fin fish and beef. You need only a small amount of B-12 — 2.4 micrograms daily. This B-12 will boost red blood cell production and support your nervous system.

Liver and egg yolks are the richest dietary sources of biotin — a nutrient needed for a healthy metabolism — but fortunately this B vitamin is well distributed throughout the food supply, so it is unlikely that anyone eating a balanced, varied diet will experience a deficiency. Salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.

Yogurt and avocado are both excellent sources of pantothenic acid, a vitamin needed for enzyme function, but it is also available in a wide variety of foods such as legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli. Consume 5 milligrams daily.

Magnesium Rich Foods
1. Spinach
2. Pumpkin seeds
3. Broccoli
4. Almonds
5. Black Beans
6. Kidney Beans
7. Avocado
8. Peas
9. Dark Chocolate
10. Banana
11. Cashews
12. Flaxseed
13. Black-eyed Peas
14. Pollock Atlantic Fish
15. Peanut butter

Potassium Rich Foods
1. Baked Potato with skin
2. Spinach
3. Baked Sweet Potatoes
4. White Beans
5. Lima Beans
6. Avocado
7. Squash
8. Tomatoes
9. Salmon
10. Apricots
11. Pomegranate
12. Coconut Water
13. Banana
14. Mustard Greens
15. Carrots
16. Walnuts
17. Halibut

Omega-3 Rich Foods
1. Mackerel
2. Salmon
3. Cod Liver Oil
4. Walnuts
5. Flaxseeds
6. Tuna
7. Anchovies
8. Egg Yolks
9. Spinach
10. Mustard Oil
11. Blueberries
12. Avocados
13. Broccoli
14. Lettuce
15. Strawberries

How To Heal Your Metabolism , reset your hormones and make you feel young

How To Heal Your Metabolism

How to Heal Your Metabolism

Lately, as many of you know I have been deep in reading and researching about the systems of the body, healing the body, nutrients, foods that heal and how they are all related in increasing metabolic function.  I think we can agree that we would all like to increase our metabolism…right?  As we get older we are led to believe that our metabolism will just naturally slow down.  We will have to work harder and eat less just to stay thin and feel good about ourselves.  Do these statements ring true to you?  They certainly did for me…of course, until now.

Here are ELEVEN things that will help increase cellular respiration and help heal your metabolism.

  1. Stop dieting
  2. Reduce all other toxins
  3. Get more Sleep
  4. Get more Sunlight
  5. Decrease polyunsaturated fats (PUFA) in meats
  6. Decrease phytoestrogens (soy)
  7. Increase saturated fats in coconut oil
  8. Eat the right types of carbohydrates (sugars) in ripe fruits, root vegetables
  9. Eat the right type of protein in eggs and white fish
  10. Increasing Carbon dioxide (C02) by eating baking soda or carbonated water

You see, for many years, I believed the only way that I could increase my metabolic expenditure (increase calories burned) was to add more muscle to my body and/or to exert more energy through increased exercise load and intensity.  However, there is actually a third way to increase your metabolism.  One that is not discussed very often, either because people do not know about it or they just do not understand it.  Are you wondering what it is?  Oh, I bet you are…

Over the last few years of my studies, I have begun to look at the body and its functions very differently.  I have realized that the health of our metabolism is more than just how much we move and how much muscle we have; a healthy metabolism is about what is happening in every cell of our body and the actual respiration of every cell of our body.  Thus, if we can increase cellular respiration we can increase metabolic function.

First, what is cellular respiration?

Cellular respiration is the set of the metabolic reactions and processes that take place in the cells of organisms to convert biochemical energy from nutrients into adenosine triphosphate (ATP), and then release waste products.

Basically, it is what happens when glucose (sugar) enters the cells and converts to usable energy.  Without getting too scientific, it’s the most efficient way for cells to harvest energy stored in food.

Cellular respiration has three main stages: glycolysis, the Kreb’s cycle, and the electron transport chain.  For all the geeks, here is a basic explanation of each, for everyone else, skip ahead…

  1. Glycolysis is the metabolic process occurring in the cytosol of your cells that converts glucose (sugar) into two pyruvate molecules.  Glycolysis is an anaerobic (does not require oxygen) reaction that has an end production of 2 ATP (ATP is usable energy) molecules.
  2. Kreb’s Cycle (Citric Acid Cycle) is an aerobic (requires oxygen) reaction that occurs in the mitochondria of every cell in your body.  The mitochondria are referred to as the cell’s power plant because they produce most of the cells supply of ATP (energy). Once oxygen is present, Acetyl Co A is produced from the two pyruvate molecules.  Through an 8-step process 6 NADH, 2 FADH2, and 2 ATP are formed (yes, I know you have no idea what this means…but keep reading, it will all make sense soon).
  3. 3. Electron Transport Chain (ETC) is also an aerobic reaction occurring in the mitochondria.  The ETC transports electrons from donors (like NADH and FADH2) to acceptors (like Oxygen).   When working properly the Kreb’s cycle and the ETC produce most of the cells energy.  The end result is an additional 34 ATP.  As you can see we need adequate amount of glucose, oxygen and a healthy mitochondria to produce sufficient amounts of energy…without these our cells become inefficient and eventually die.

Have I lost you with all this scientific jargon?  Stick with me; things will start to come together soon…

What I want you to see is when everything is working optimally and our cells are getting adequate glucose and oxygen we produce lots of energy (increased cellular respiration).  With increased cellular respiration our metabolism increases.  A great running metabolism means we are meeting our body’s energy needs, we are repairing tissue, we are detoxing properly, we have proper hormone function, we have good energy, we feel happy and life is good.

Did you ever have a friend when you were young who was thin, didn’t workout and could eat whatever she wanted and never gain a pound?  You know, that friend you hated… we will call her Britch.   Britch had great cellular respiration.  It is not the amount of muscle she had or the amount of exercise or activity she did that kept her thin.  Her increased metabolic function came from great cellular respiration.  However, if Britch continued to live her crappy-eating, non-exercising lifestyle her cells would become damaged and her lifestyle would catch up to her.

Many of us would attribute this phenomenon to great genes.   This is partially true since our mitochondria has its own set of DNA.   However, we can help or harm the health of our cellular respiration through the foods we eat, the lifestyles we choose and the decisions we make.  So even if you were not born with great mitochondrial genes you can still improve OR worsen your cells energy production.

  1. Decrease polyunsaturated fats (PUFA).  As I have discussed before PUFAs are highly unstable and oxidize easily in the body.  PUFAs cause mitochondrial damage and reduce respiration.  PUFAs also bind to the same protein receptors that transport your thyroid hormone, reducing thyroid usage…which, once again, has an adverse effect on your cells respiration.  Some examples of PUFA’s are vegetable oils, corn oils, seed oils, nut oils, fish oils, most nuts and seeds and most conventional meats.
  2. Decrease phytoestrogens (soy). An increased level of phytoestrogens increases free fatty acids (FFA) in the body.  FFA acids are known to inhibit the thyroid function and disrupt glucose metabolism.  Soy, like PUFAs, lowers cellular respiration.
  3. Increase saturated fats. Yes, you heard me.  Increasing the right types of saturated fats like coconut oil, organic butter or ghee, cocoa butter, raw organic dairy, and grass fed meats can be very beneficial for your cells.  Saturated fats are stable. Unlike PUFAs, saturated fats bind to proteins in the correct way.  They are used properly and do not break down causing damage to mitochondria genes (DNA).
  4. Eat the right types of carbohydrates (sugars). I know everyone is scared of the words carbohydrate and sugar these days.  You would think by telling you to consume them, it is like telling you to go jump off a bridge.  We must understand not all carbohydrates (sugars) are created equal.  When I say the right types of carbs or sugars, I am referring to ripe fruits, root vegetables, organic raw dairy, pulp free OJ and some low starch above ground vegetables.  I am not referring to processed cookies, crackers, grains, breads and candies.   Sugar is the bodies preferred source of energy.  When we use the right sugars to fuel our cells they produce the most energy by using the least amount of our own bodies resources.  When we use a less optimal fuel (like protein or fat) our body uses more resources to produce less energy.
  5. Eat the right type of protein. Consuming easily digestible proteins like organic beef broth, gelatin, white fish, eggs, dairy and shellfish help support the liver and thyroid.  Increase thyroid hormone increases mitochondria respiration and increases CO2 production.
  6. Increasing Carbon dioxide (C02). C02 helps increase cellular respiration.  You can increase your C02 levels by living at high altitudes (Denver, you are all set), bag breathing, ingesting or bathing in baking soda and increasing your intake of carbonated water.
  7. The right exercise.  Stressful exercise increases mitochondrial damage.  Long duration cardio is incredibly stressful to the body.  Endurance athletes, although fit, have decreased cellular function, you can see this in their very low pulse and low body temperature.  According to Dr. Ray Peat “concentric” weight training is actually restorative to the cells mitochondria.  This means lifting with a load and relaxing without a load.  Burst training (short burst of exercise followed by rest) is also supportive of a healthy metabolism.
  8. Get more Sunlight. According to Dr. Ray Peat, “It turns out that day light 
stimulates our ability to use oxygen for energy production, and
 protects our tissues from some of the free-radical toxins that are
 produced by normal metabolism, by stress, or by radiation.”   This does not mean lay in the sun for 10 hours/day.  Refer to my blog on Vitamin D to help decide how much sun you need.
  9. Get more Sleep. Getting restorative sleep helps with proper cellular function.  This can mean anywhere from 6- 10 hours depending on the person.  Deep sleep is better than more sleep.  Best hours for sleeping are between the hours of 10:30PM -6:30AM.  When the body is at rest its primary energy source should be fat.  Burning fat while sleeping is far less harmful to the cells than oxidizing it while working out.  Remember to optimize energy production sugars should be used while awake and fats should be used while asleep.
  10. Stop dieting. Dieting, starvation, and detox programs may all help you lose weight fast and help you feel better in the short run.  However, long term they are all doing the same thing…they damage your mitochondria and decrease cellular respiration.  Have you ever wondered why ever time you “diet” it gets a little harder to lose weight?  It’s because “dieting”deprives our cells of proper energy and nutrients, damaging our cells and decreasing metabolism.
  11. Reduce all other toxins.  Remove as many toxins from your life as possible.  This includes processed foods, trans-fats, high fructose corn syrup, additives, preservatives, carrageenan, hormones, anti-biotics, drugs, alcohol, environmental toxins, fluoride, pesticides, herbicides, mercury, radiation, etc.  All toxins will disrupt and interfere with proper cell function.  All toxins will lower cellular respiration.

Okay, you got all that?  Yes, I know this is a lot to take in.  And yes, I know some of you may think I am crazy.  This is totally okay with me.  However, what you should know is everything I write about is based on the physiology of the human body, scientific research and my own self-experimentation.   I am not here to tell you what you should or should not do.  My intentions for giving you this information is to only share with you what I am learning, and how it is helping not only myself, but also many of my clients.

Please understand the recommendations I am giving are not person specific.  Every person is different, is at a different state of health and has different needs.  You must also understand that healing the body on a cellular level takes time, a real commitment to wanting to get better and a belief that you are doing the right thing.  There is so much misinformation on health and nutrition out there, it is hard to know what to believe anymore.  In fact, you should question everything you learn, including me.  It is important that you investigate on your own, find out what works for you, ask lots questions, and get help from a professional if you feel you need it.  For more information on how to heal your metabolism…Buy The BOOK.

Happy healing!

Your Optimal Health Coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

References:

  1. Mitochondria and Mortality.  Dr. Ray Peat
  2. Energy structure and carbon dioxide: A realistic view of the organism. Dr. Ray Peat
  3. Using Sunlight to Sustain Life.  Dr. Ray Peat
  4. The acute phase response and exercise: the ultra marathon as prototype exercise. Clin J Sport Med. 2001 Jan;11(1):38-43.
  5. Systemic inflammatory response to exhaustive exercise. Cytokine kinetics.
Suzuki K, Nakaji S, Yamada M, Totsuka M, Sato K, Sugawara K.  Exerc Immunol Rev. 2002;8:6-48.
  6. Inhibition of NADH-linked mitochondrial respiration by 4-hydroxy-2-nonenal.
Humphries KM, Yoo Y, Szweda LI.  Biochemistry. 1998 Jan 13;37(2):552-7.
  7. 4-Hydroxy-2(E)-nonenal inhibits CNS mitochondrial respiration at multiple sites.
Picklo MJ, Amarnath V, McIntyre JO, Graham DG, Montine TJ.  J Neurochem. 1999 Apr;72(4):1617-24.
  8. Effect of high plasma free fatty acids on the free radical formation of myocardial mitochondria isolated from ischemic dog hearts.
Kamikawa T, Yamazaki N.  Jpn Heart J. 1981 Nov;22(6):939-49.
  9. Acrolein inhibits respiration in isolated brain mitochondria.
Picklo MJ, Montine TJ.  Biochim Biophys Acta. 2001 Feb 14;1535(2):145-52
  10. Acrolein, a product of lipid peroxidation, inhibits glucose and glutamate uptake in primary neuronal cultures.
Lovell MA, Xie C, Markesbery WR.  Free Radic Biol Med. 2000 Oct 15;29(8):714-20.
  11. Thyroid hormone action in mitochondria.  C Wrutniak-Cabello, F Casas and G Cabello UMR Différenciation Cellulaire et Croissance (INRA, Université Montpellier II, ENSAM), Unité d’Endocrinologie Cellulaire, INRA, 2 Place Viala, 34060 Montpellier Cedex 1, France

Calculate your Body Mass Index – BMI

BMI

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Waist Circumference

Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

The table Risks of Obesity-Associated Diseases by BMI and Waist Circumference provides you with an idea of whether your BMI combined with your waist circumference increases your risk for developing obesity-associated diseases or conditions.

Risk Factors for Health Topics Associated With Obesity

Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

Risk Factors

  • High blood pressure (hypertension)
  • High LDL cholesterol (“bad” cholesterol)
  • Low HDL cholesterol (“good” cholesterol)
  • High triglycerides
  • High blood glucose (sugar)
  • Family history of premature heart disease
  • Physical inactivity
  • Cigarette smoking

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Tips: Do a liver detox, get adequate sleep, exercise, get some sunshine and email motherhealth@gmail.com for personalized health tips.

Treating acid reflux naturally by WikiHow

Hyperacidity, as known as acid reflux or heartburn, is the irritation of the esophagus that results when acid from the stomach is released into the esophagus.

This occurs because of a dysfunction in a muscular valve, known as the lower esophageal sphincter (LES), which normally keeps stomach acid in the stomach. The LES may open too often or it may not close tightly enough, allowing stomach acid to leak through. Acid reflux isn’t a serious medical problem unless it becomes constant and chronic, in which case it becomes GastroEsophageal Reflux Disease (GERD) and requires treatment.[1] If you follow a few simple steps, you can diagnose acid reflux and learn to treat it naturally.
See When Should You Try This? to learn more about when natural remedies for acid reflux might be most beneficial.

 Using Lifestyle Modifications for Acid Reflux

Change the way you eat. You can change the types and amounts of foods you eat in order to make your acid reflux better. Decrease the amount of food you eat at any one time. This reduces the stress pressure on your stomach. Don’t eat for 2-3 hours before bedtime in order to reduce the risk of food putting pressure on the LES as you try to sleep.
    • Try to eat slowly because it allows the food to be digested more easily and quickly, leaving less food in the stomach adding pressure on the LES.[2]
  1. Avoid food and beverage triggers. You need to figure out exactly what kinds of food trigger your acid reflux. Start keeping track of foods and beverages you eat and note any that cause you any problems. Use a common triggers list to begin with and add any foods or beverages that you know you are sensitive to. If any food you eat bothers you an hour later, you should eliminate that food from your diet.

    • For example, if you eat spaghetti and meatballs with tomato sauce for dinner and experience acid reflux within an hour, your trigger could be the spaghetti, the meatballs, or the tomato sauce. Next time, eliminate the tomato sauce. If you have no hyperacidity, you know that the tomato sauce is the trigger. If you still do, it could be the pasta or the meatballs. Next day, have some leftover pasta alone with no meatballs and no sauce. If you have hyperacidity, the pasta should be eliminated from your diet.[3]
  2. Shift your habits. There are certain things you can change in your everyday habits that can help with your acid reflux as well. Wear clothing that doesn’t constrict your stomach or abdomen. This causes unnecessary pressure on your stomach, which can cause acid reflux. You should also stop smoking because it increases the amount of acid in your stomach.

    • Try to lose weight, especially if you are severely overweight or obese. This will help reduce pressure on the LES and relieve your acid reflux.[4]
  3. Rethink the way you sleep. Some people have bad acid reflux overnight. If you have this problem, raise the entire head of the bed to allow gravity to help keep the acid in your stomach. This way, the acid will not creep into your esophagus overnight and cause you problems.

    • Piling up pillows won’t really help much as these tend to bend your neck and body in such a way that it actually increases the pressure and makes the hyperacidity worse.[5]

Using Herbal Remedies for Acid Reflux

  1. Talk to your doctor first. There a number of different herbal approaches to treat hyperacidity, but you need to be careful. Talk to your physician first before trying these remedies. In general, natural remedies are very safe, but it is best to be certain they are safe for you. Combining these herbal approaches with the lifestyle modifications should significantly improve how you feel on a daily basis.

    • If you are pregnant, speak to your physician about using any of the herbs to ensure they won’t hurt your baby. [6]
  2. Drink aloe vera juice. Aloe vera is not just good for the outside of your body. Aloe vera juice has many healing qualities as well. Buy organic aloe vera juice. Pour 1/2 cup into a glass and drink. You can sip this multiple times throughout the day, but since aloe vera can act as a laxative, you may want to limit it to a total of 1-2 cups a day.

    • Aloe juice decreases inflammation and acts to neutralize the stomach acid. [7]
  3. Try apple cider vinegar. Although it may seem counter-intuitive, you can use apple cider vinegar to help with acid reflux. Add 1 tablespoon of organic apple cider vinegar to 6 ounces of water. Stir it together well and drink. The vinegar doesn’t have to be organic, but only use apple cider vinegar.

    • Other vinegars don’t work as well and can end up making your problem worse.[8]
  4. Make citrus water. You can use citrus fruits to make a drink similar to lemonade or limeade that will help with your acid reflux. Squeeze a few teaspoons of pure lemon or lime juice and add water to taste. Add a bit of honey or a tiny bit of stevia, a natural sweetener, to the drink if you want to make it a little sweater. Drink this before, during, and after meals.

    • To make the drink more interesting, you can add both kinds of juices if you want.
    • The extra acid in the juices tell your body that it can shut down acid production by a process called feedback inhibition.[9]

  5. Consume more apples. Just as the old saying goes, you should eat at least one apple a day. Apples are very good for you and help to calm acid reflux. The pectin in the apple skin acts as a natural antacid.[10]

    • If you don’t like eating plain apples, try adding them to a salad or putting them in a smoothie.
  6. Drink ginger tea. Ginger acts as an anti-inflammatory and a soothing agent for the stomach. It can also help with nausea and vomiting. To make your own ginger tea, cut up about 1 teaspoon of fresh ginger and add it to boiling water. Let the mixture steep for about 5 minutes. Pour it into a mug and drink.

    • Do this anytime during the day, but especially about 20-30 minutes before meals.
    • You can buy ginger tea bags if you don’t have any fresh ginger.[11][12]
  7. Try other types of tea. You can make a few other varieties of tea to help with your acid reflux. Fennel helps settle the stomach and decreases the acid levels. To make fennel tea, crush about a teaspoon of fennel seeds and add it to a cup of boiled water. Add honey or some stevia to taste and drink 2-3 cups a day about 20 minutes before meals.

    • You can also use mustard seeds or powder to make a tea. Mustard acts as an anti-inflammatory and as an acid neutralizer. You can dissolve it in water to make a tea. If you are up to it, you can take 1 teaspoon of mustard by mouth.
    • You can also try chamomile tea to calm the stomach and act as an anti-inflammatory agent. You can buy chamomile tea in bags or as loose leaf tea.[13]
  8. Take other herbal remedies. There are a few other herbs that can be taken to help your acid reflux. Deglycyrrhizinated licorice root (DGL) works very well to heal the stomach and control hyperacidity. It comes as chewable tablets, but bear in mind that the taste might take some getting used to. The standard dose of DGL is 2-3 tablets every 4-6 hours.

    • Try some slippery elm, which you can have either as 3-4 ounce drink or as a tablet. It coats and soothes irritated tissues. Slippery elm is considered safe in pregnancy.
    • Make sure to follow the manufacturer’s instructions.[14][15]

Trying Other Home Remedies for Acid Reflux

  1. Make a baking soda drink. Baking soda is a base, which means it helps counteract the effects of acid. This holds true for the acid in your stomach. To make this drink, dissolve a teaspoon of baking soda in about 6 ounces of water. Stir it well and drink. It is very effective in neutralizing the acid.

    • Make sure you get baking soda and not baking powder. Baking powder is not nearly as effective.[16]

  2. Chew gum. After you eat, pop in a piece of sugar-free gum. This appears to work because chewing the gum stimulates the salivary glands, which releases bicarbonate into the saliva. The bicarbonate help neutralize the acid in your stomach.[17]

    • Don’t chew sugary gum because it may contribute to the acid in your stomach.
    • Do not chew gum on an empty stomach.
    • You can also chew mastic gum. Mastic gum is made from a resin of the mastic tree, known as Pistacia lentiscus. It has antibacterial properties and has been used to kill the H. pylori infection often associated with peptic ulcers or too much stomach acid.[18]
  3. Attempt the heel drop. There is a chiropractic approach that is used to treat hiatal hernias that is also effective for acid reflux. Drink a 6 to 8 ounce glass of slightly warm water the moment you get out of bed in the morning. While you are standing, bring your arms straight out to the sides and bend them at the elbows. Then, bring both hands in to meet at your chest. Stand up high on your toes, then drop down on your heels. Repeat 10 times.

    • After the 10th drop, keeping your arms up, pant in short, quick, shallow breaths for 15 seconds. Repeat every morning until you get relief.
    • This process seems to realign your stomach and diaphragm, so the hernia does not interfere with your esophagus.[19]
  4. Use coconut oil. Coconut oil has antibacterial properties that help stop acid reflux. This may be the reason that chronic H. pylori stomach infections respond quite well to this simple home remedy. The bacterium H. pylori is often associated with reflux esophagitis.

    • Take 1/2 a tablespoon of coconut oil in warm orange juice, or directly by mouth if you can, three times daily. You can work this up to one to two tablespoons of coconut oil three times daily.
    • Stop three days after your symptoms have subsided.[20]

  5. Eat probiotics. Probiotics are mixtures of a variety of bacteria normally found in your gut, which may include saccharomyces boulardii yeast, cultures of lactobacillus, and bifidobacterium. These good bacteria tend to improve overall well being, help with stomach health, and are all naturally found in your intestines.

    • You can easily get probiotics by eating yogurt with active cultures in it. You can also take a supplement, though make sure you follow the manufacturer’s warnings.[21]

Managing Stress to Help Acid Reflux

  1. Take quiet time. Stress, especially chronic stress, has been linked to acid reflux. To help with your condition, you need to destress everyday. To relax, go into a quiet room or a quiet space outside and breathe deeply for a few minutes. Inhale through your nose slowly, and exhale through your mouth. Take twice as long to exhale as you do to inhale. If you have trouble keeping straight how long you breath, counting can be helpful. Inhale for the count of 6 to 8 counts and exhale, counting to 12 to 16. Repeat as often as you can.[22]

  2. Try progressive muscle relaxation. Since stress is such a common problem, the American Psychological Association (APA) has come up with multiple ways to help you relax. They suggest progressive muscle relaxation. For this exercise, stand straight up. Contract the muscles in your feet and lower legs, tightening them as much as possible for 30 seconds. After this amount of time, slowly release the tension. Move on to your upper legs and repeat.

    • Continue these exercises for your hands and lower arms, upper arms and shoulders, and finally your stomach and abdominal muscles. Repeat daily.[23]

  3. Take a mental vacation. The APA also suggests that, no matter where you are and even if you can’t go on an actual vacation, you can take a mental vacation. Take a few deep breaths, relax, and close your eyes. Imagine the most beautiful place you have ever been or your dream vacation spot.

    • Try to experience that place as fully as you can, smelling the smells, feeling a breeze, hearing the sounds. Repeat daily.[24]

  4. 4

    Try emergency stress relievers. The American Heart Association (AHA) recommends certain emergency stress relievers. They suggest that, if you find yourself under too much stress, count to 10 before you speak, take 3-5 deep breaths, walk away from the stressful situation, and say you’ll handle it later. You can also try going for a walk to clear your head.

    • To reduce stress, don’t be afraid to say “I’m sorry” if you make a mistake.
    • Avoid stressful situation by setting your watch 5-10 minutes ahead to avoid the stress of being late, driving in the slow lane, and avoiding busy roads to help you stay calm while driving.
    • Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.[25]
  5. Practice good sleep hygiene. Your sleep hygiene is your daily routine of sleep related activities and your sleeping patterns. The National Sleep Foundation (NSF) recommends that you avoid naps during the day because naps tend to disturb the normal cycle of sleep and wakefulness. Also avoid stimulants, which include caffeine, nicotine, and alcohol, too close to bedtime. Alcohol can help you get to sleep, but can disrupt sleep later on as the body begins to metabolize the alcohol.

    • Only do vigorous exercise in the morning or late afternoon. Try more relaxing exercises, like stretching or yoga, later at night to help get a full night’s sleep.
    • Avoid large meals, chocolate, and spicy foods around bedtime.
    • Make sure you get exposure to natural sunlight. Light exposure helps maintain a healthy sleep-wake cycle.[26]

  6. Establish a relaxing bedtime routine. Try to avoid any emotional, physical, or mental upset before trying to go to sleep. Try not to dwell on problems in bed. If you find yourself reviewing the day or reviewing problems you have, try getting up again for 10-15 minutes.

    • During this time, do something that relaxes you like reading a book, doing deep breathing exercises, or meditating. Then, try going back to bed.
    • Associate your bed with sleep. Don’t use the bed to watch TV, listen to the radio, or read. If you link your bed with activities, your body will not want to sleep while in it.[27]

  7. Seek medical attention if necessary. If you have faithfully tried the lifestyle modifications and the natural remedies recommended and still have no relief after about 2-3 weeks, call your physician. You may need more direct medical help.

    • If you are pregnant or nursing, call your physician for advice on dealing with hyperacidity. Don’t try any of these approaches without discussing it with your physician first.
    • If you are taking medications and believe that your hyperacidity may be caused by these medications, call your physician and see if the medications or dose can be changed.

Taking Over the Counter Medication to Help Acid Reflux, monitor and see your doctor regularly

Understanding Acid Reflux

  1. Recognize the symptoms. Acid reflux can be quite common. Typical symptoms of acid reflux include heartburn, or a burning sensation in the chest. This can occur after eating or while you sleep. You may also experience a sour taste in the mouth, bloating, dark or black stools, burping or hiccups that won’t stop, nausea, dry coughs, or pain that gets worse when you bend over or lie down.

    • You may also experience dysphagia, which is a narrowed esophagus that feels as if there is food stuck in your throat.[33]

  2. Learn the triggers. There are a number of possible triggers for acid reflux. These triggers include smoking, overeating, stress, and lack of adequate sleep. It can be triggered by certain foods and beverages that you may be sensitive to, such as citrus fruit, caffeinated beverages, chocolate, tomatoes, garlic, onions, alcohol, fatty foods, and spicy foods.

    • Certain medications including aspirin, NSAIDs, muscle relaxants, and blood pressure medications can make acid reflux worse. Also, antibiotics, tetracycline, bisphosphonates, and some iron and potassium supplements can be a problem and make acid reflux worse.[34]

  3. Understand the causes. The actual cause of acid reflux is complicated and often includes many different causes. The cause, despite its name, is not the production of too much acid. Factors that can contribute to acid reflux are pressure on your stomach or esophagus. This can be caused by pregnancy, constipation, being overweight or obese, or a hiatal hernias, which is when the upper part of the stomach moves above the diaphragm.

    • It can also be caused by LES abnormalities, abnormal contractions in the esophagus, and slowed or prolonged emptying of the stomach.[35]

When Should You Try This?

  1. Use herbal remedies as an adult with acid reflux. Most natural acid reflux remedies are safe for the majority of adults. Note that some herbal remedies, however, may not be safe for children or teenagers. It’s best to try mild lifestyle changes first if you need to treat acid reflux in an adolescent. If these do not work, consult your doctor or do some thorough research before giving an adolescent an herbal remedy.

    • For example, you should not give aloe juice to children under the age of 12 since it typically results in abdominal pain, diarrhea, and cramping.[37]

  2. 2

    Try natural remedies in moderation. Most herbal remedies and other natural treatments will be safe in moderate amounts, but too much of a good thing can quickly become bad. When using herbal supplements, check the label for dosing instructions. For any natural remedy that does not have dosage instructions readily available, do some research to find out how much you should safely be able to endure.

    • For instance, aloe juice can cause stomach pain and other forms of digestive upset, especially if the juice contains aloe latex. Long-term use of large amounts can also result in kidney problems, muscle weakness, and heart problems. Make sure that any juice you drink contains no more than 200 mg aloe or 50 mg aloe latex to avoid complications.[38]
    • Consuming apple cider vinegar is usually considered safe short-term, but drinking 8 oz (250 ml) per day for several weeks or months may result in low potassium.[39]
    • High or prolonged doses of licorice root can result in headaches, fatigue, high blood pressure, heart attacks, and water retention. Do not take licorice for more than four to six weeks.[40]
  3. Consider natural remedies if you’re not pregnant or breastfeeding. If you are not currently pregnant or are not at risk of becoming pregnant, most natural remedies are likely safe for you. However, for acid reflux connected to pregnancy, always talk to your doctor before treating your symptoms to make sure you do not inadvertently harm your baby. It’s important that you do this before trying any herbal remedy, dietary fix, or lifestyle change.

    • Similarly, if you are currently breastfeeding, you may need to stay away from certain ingested remedies since they could get into your breastmilk and harm your baby. Most lifestyle remedies will likely be safe, though.
    • Potentially problematic remedies for pregnant and breastfeeding women include, but are not limited to, aloe juice, apple cider vinegar, ginger, fennel, licorice, and slippery elm.[41]

  4. Exercise caution if you have other medical conditions. In addition to pregnancy, certain medical conditions may also make herbal remedies or other natural fixes unsafe. If you have a known health concern other than acid reflux, talk to your doctor or do your research before trying any particular home cure.

    • Avoid aloe juice if you have diabetes, intestinal conditions, hemorrhoids, or kidney problems.[42]
    • Avoid apple cider vinegar if you have diabetes.[43]
    • Ginger may cause problems if you have a bleeding disorder, a heart condition, or diabetes.[44]
    • If you are allergic to celery, carrot, or mugwort, you may have an allergic reaction to fennel. You should also avoid fennel if you have a bleeding disorder or hormone-sensitive condition, like estrogen-sensitive cancers.[45]
    • Licorice root may cause problems if you have heart disease, heart failure, hormone-sensitive cancers, fluid retention, hypertension, diabetes, kidney disease, liver disease, or low potassium.[46]
    • If you have an immune system disorder, you may need to avoid taking probiotic supplements.[47]
    • Additionally, you may need to consult your doctor or avoid herbal remedies if you take certain medications, including medications for congestive heart failure, insulin, anti-diabetes drugs, stimulant laxatives, blood pressure medication, diuretic drugs, anticoagulant drugs, antiplatelet drugs, birth control pills, antibiotics, or estrogen pills.
  5. Treat your acid reflux after talking with your doctor. While most healthy adults can safely treat acid reflux at home using natural remedies, it’s never a bad idea to confirm the diagnosis with your doctor and discuss treatment options before making any major changes. This is especially important if you’ve already been trying home treatments and they haven’t worked.

    • If your condition worsens after following natural remedies or does not improve after two to three weeks, you may need to make an appointment with your doctor.
    • If you experience acid reflux symptoms more than twice per week or if you are unable to swallow/eat because of your symptoms, call your doctor before trying home remedies.
    • In addition to guiding your treatment and possibly prescribing stronger medications to treat your acid reflux, your doctor can verify that acid reflux is the problem and rule out other conditions that may behave in similar ways.