Fast Tract Diet for SIBO Forum Heartburn and GERD Health habits for GERD – Japan study

Viewing 9 posts - 1 through 9 (of 9 total)
  • Author
    Posts
  • Pompadur
    Participant
    Post count: 39

    We talk about a lot of things to improve health at this forum. And here is another one suggestion.
    A Japan study “Lifestyle factors affecting gastroesophageal reflux disease symptoms: a cross-sectional study of healthy 19864 adults using FSSG scores” finds two important things:

    1) Sleep quality is essential for GERD treating (unfortunately i can’t find exact how long one should sleep in the case of GERD)
    It is well-known that nighttime GERD symptoms are the crucial cause of sleep disorders [32,33], but recent studies also suggested that a link between sleep problems and GERD might be bidirectional, for example, due to the influence of sleep stages on esophago-upper esophageal sphincter contractile reflex [34] or due to reinforcing perception of intra-esophageal acid [35]. Therefore, improving quality of sleep might be essential for relieving GERD symptoms.

    2) Eating habits – not what you eat, but how you eat!
    Accordingly, such dietary habits as the following should be avoided:
    1) having dinner a few hours before going to bed,
    2) the habit of eating a midnight snack,
    3) frequently going without breakfast, and
    4) the habit of quick eating.
    It should be noteworthy that these four diet-related factors present more significant effects than alcohol or smoking on GERD symptoms

    Rather inteeresting, isnt’t it? Maybe it can be helpful…

    Jaeme
    Participant
    Post count: 348

    I quit doing all four of the habits in point #2, and it helped a lot. Due to my job, the most difficult is #4, and I can tell it when I have to eat quickly and not chew food to the almost liquid stage.

    Pompadur
    Participant
    Post count: 39

    Thank you for sharing your experience Jaeme!
    My only “bad habbit” from the list is eating close to bed time. But i will do my best to quit it.

    Jaeme
    Participant
    Post count: 348

    I originally tried no eating for up to 5 hours before bed, then gradually decreased the time to about 3.5 hours to find the threshold. Any less than that and I reflux at night. Also no drinking even water for 2-3 hours before bed (except a few sips with the Mag Citrate I take at bedtime). Was told a lors of water in the stomach will cause reflux because of the pressure on the LES.

    Pompadur
    Participant
    Post count: 39

    Yes, my doctor also tells that even water is better to avoid before bedtime.

    Pompadur
    Participant
    Post count: 39

    By the way, i found another one very fresh study that is usefull for this topic:
    Recurrence of gastroesophageal reflux disease correlated with a short dinner-to-bedtime interval.
    Conclusion of the study:

    Both ERD and NERD patients who sleep within 3 h after eating have a higher risk of GERD recurrence. Our findings highlight the impact of a short dinner-to-bedtime interval on the recurrence of GERD (ClinicalTrials.gov ID: KCT0000134).

    Here we are: it is needed 3 hours before bedtime.

    Norm Robillard
    Keymaster
    Post count: 438

    Great post Pompadur. Wise behaviors for sure. I do most of them, but frequently go without breakfast, or perhaps a handful of nuts, which seems helpful for me.

    Pompadur
    Participant
    Post count: 39

    Thank you Norm!
    I try to have dinner before 18-19:00 last few days (since i found the article). And i can say that it is somewhat helpful for my night GERD. I will go on with early dinners so.

    Pompadur
    Participant
    Post count: 39

    One more interesting article
    Dietary habits and esophageal cancer (Diseases of the Esophagus
    Volume 28, Issue 1, pages 59–67, January 2015)

    Highlights:
    – Retinol and β-carotene – probably protective;
    – Vitamins C and E – mixed results;
    – Vitamin D – mixed results, but can be harmfull (so i decided to stop taking it for now);
    – Zinc and selenium – probably protective;
    – Riboflavin, folate, and B12 – probably protective;
    – Coffee – (caffeine) – can be protective.

    So it is worth to drink your cup of coffee in the morning 😉

Viewing 9 posts - 1 through 9 (of 9 total)

You must be logged in to reply to this topic.