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Acid reflux is uncomfortable at best and can often become outright debilitating. Those with gastroesophageal reflux disease (GERD) experience heartburn as often as once a day, causing hours of pain and leading to some serious complications. If you experience heartburn regularly, there are steps you can take to alleviate symptoms and reduce the chance they’ll flare back up again. THE WEIGHT LOSS DILEMMA Being overweight can make heartburn far more likely. Healthy dietary and lifestyle changes can help you shed those extra pounds and keep painful acid reflux at bay. Of course, this is easier said than done. Many exercises and physical activities inflame heartburn, causing a vicious cycle where you are less likely to be active, more likely to gain weight, and continue to experience worsening heartburn. Thankfully, there is a way out. WALK IT OFF While high-impact activities like running and weightlifting can actually trigger heartburn, there are exercises out there that can help. In particular, walking can be a great source of short-term relief and long-term prevention. Going for a stroll a few hours after eating will aid digestion and burn calories, alleviating symptoms and making them less likely to occur in the future. Walking 30 minutes a day can make a significant improvement in your overall health and help keep heartburn away. HAVE A STRETCH Yoga is another great, low-impact exercise recommended for those prone to heartburn. Not only does it give you a workout but it can also be very relaxing. For many people, stress can trigger heartburn, making the calming stretches, poses, and breathing exercises of yoga the perfect method of prevention. The YouTube channel “Yoga With Adriene” actually has a whole routine dedicated to treating acid reflux. You can find it here: YogaWithAdriene.com/ yoga-for-acid-reflux-embrace-it. Remaining upright and staying in motion is key to beating heartburn. However, if you haven’t been active in a long time, this can be a challenge. Whether joint pain or balance issues are keeping you from being active, physical therapy can help. Call 718.747.2019 to schedule an appointment. We’d be happy to get you moving again! Burn Calories and Avoid Heartburn WAIT — EXERCISE RELIEVES ACID REFLUX?
Recipe of the Month: MISO SOUP WITH MUSHROOMS AND KALE Inspired by OneGreenPlanet.org
Because miso is fermented, it comes packed with all the important probiotics. As a bonus, it tastes pretty dang good, especially in this umami-packed soup filled with mushrooms and kale.
INGREDIENTS
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1 splash olive oil
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8 oz. extra firm tofu, pressed and drained
4 oz. mushrooms, sliced 4 cloves garlic, minced
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3/4 cup kale
4 cups water
1 tbsp rice vinegar
1 cup vegetable broth 3 tbsp yellow miso paste
DIRECTIONS
1. In a stock pot or Dutch oven, heat oil to medium. Add mushrooms and sauté until mushrooms just begin to shrink. Add garlic, water, broth, miso, and tofu. 2. Bring to a boil and let simmer for 5 minutes. 3. Stir in kale and rice vinegar; cook until kale softens. 4. Divide into bowls and serve.
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