Introduction
Many people suffer from hiatal hernia but remain unaware of what it is and how to manage its symptoms. A hiatal hernia is a condition in which a portion of the stomach pushes into the chest through the hiatus (opening) in the diaphragm. This article is for those who have been diagnosed with hiatal hernia or experience its symptoms. The primary purpose of this article is to provide self-care tips that can help manage hiatal hernia symptoms.
5 Self-Care Tips to Help Manage Your Hiatal Hernia
Implement these five self-care tips to manage hiatal hernia symptoms effectively:
Tip 1: Elevate your head while sleeping
Lying flat on your back while sleeping can worsen symptoms by allowing acid to flow back into the esophagus. Use an adjustable bed, wedge pillow, or stack of pillows to keep your head and upper body elevated while you sleep.
Tip 2: Avoid tight clothing and belts
Tight clothing and belts put pressure on the abdomen, which can cause symptoms such as heartburn or acid reflux to flare up. Opt for looser clothing that doesn’t constrict or compress the stomach.
Tip 3: Practice good posture
Poor posture can cause undue pressure on the abdomen and push the stomach upwards, leading to acid reflux. Stand and sit up straight, and avoid slouching or slumping over.
Tip 4: Stay hydrated
Adequate hydration helps to prevent dehydration, which can lead to constipation and other digestive issues. Furthermore, proper hydration keeps the digestive system functioning optimally. Drink plenty of water throughout the day, and limit your intake of caffeine and alcohol, both of which can lead to dehydration.
Tip 5: Manage stress levels
Stress can exacerbate hiatal hernia symptoms by causing the body to enter into a “fight or flight” mode that increases acid production and leads to muscle tension. Learn relaxation techniques, such as meditation, deep breathing, or yoga, to help manage stress and alleviate symptoms.
Exercises to Relieve Hiatal Hernia Symptoms at Home
Exercises can help reduce symptoms of hiatal hernia by improving digestion and reducing pressure on the abdomen. Try these exercises at home:
Deep breathing exercises
Lie down on a flat surface and, with one hand on your chest and the other on your abdomen, inhale deeply and let your abdomen, not your chest, rise as you inhale. Hold your breath for a few seconds, then exhale slowly. Repeat for several minutes if possible.
Yoga poses, such as the cat-cow pose and downward dog
The cat-cow pose and downward dog pose are excellent stretching exercises that can help to reduce hiatal hernia symptoms. Perform these poses under the guidance of a yoga instructor if you are new to yoga.
Stretches, such as the seated twist
The seated twist helps to stretch and loosen the muscles of the abdomen. Sit on the floor with your legs straight in front of you and then cross your left foot over your right knee. Place your right elbow on the outer edge of your left knee and twist to the left, keeping your left arm behind you for support. Hold for several breaths, then repeat on the other side.
Dietary Changes for Managing Hiatal Hernia Symptoms
Changes in your diet can help alleviate the symptoms of hiatal hernia. Here are some things to keep in mind:
Avoid trigger foods, such as spicy or acidic foods
Spicy foods and acidic foods can increase acid production in the stomach, leading to heartburn and other symptoms. Avoid foods such as tomatoes, citrus fruits, vinegar, and hot peppers.
Consume smaller, more frequent meals
Large meals can put pressure on the stomach and esophagus, leading to symptoms such as acid reflux. Instead, eat smaller, more frequent meals throughout the day.
Chew food slowly and thoroughly
Chewing food slowly and thoroughly helps to break down food into smaller particles, making it easier to digest and reducing the likelihood of stomach acid flowing back up into the esophagus.
Incorporate anti-inflammatory foods, such as leafy greens and ginger, into your diet
Incorporating anti-inflammatory foods into your diet can help reduce inflammation and digestive troubles. Leafy greens, ginger, and turmeric are some excellent anti-inflammatory foods that can help manage hiatal hernia symptoms.
Natural Remedies for Hiatal Hernia: What Works and What Doesn’t
There are several natural remedies that people use to help manage hiatal hernia symptoms. Here is what the science says:
Ginger
Ginger has natural anti-inflammatory properties and can help alleviate digestive troubles. Several studies have demonstrated its effectiveness in improving symptoms of acid reflux and indigestion, including those caused by hiatal hernia.
Licorice root
Licorice root is commonly used as a natural remedy for gastrointestinal issues. While there is limited scientific research on its effectiveness, some studies have suggested that it may help reduce inflammation and lower the risk of ulcers.
Probiotics
Probiotics are live microorganisms that offer multiple health benefits when consumed in adequate amounts. Several studies have demonstrated that probiotics can help alleviate symptoms of acid reflux and bloating.
Despite the apparent benefits, it is essential to remember that none of these natural remedies is a substitute for medical care. Before starting any natural remedy, it is always a good idea to check with a healthcare professional to ensure that it is safe and appropriate.
When to See a Doctor for a Hiatal Hernia: A Guide for Self-Help
Self-care measures can help alleviate symptoms, but there are instances where it is essential to see a medical professional. Here’s when you should consider seeing a doctor:
– If you experience chest pain, difficulty breathing, or sudden stomach pain, seek medical attention immediately.
– If your symptoms persist despite self-help measures, seek medical attention.
– If your symptoms interfere with your daily life, work, or sleep, seek medical attention.
While self-help measures can be effective in managing hiatal hernia symptoms, there are instances where medical intervention may be necessary. Self-help and medical interventions work best together to manage the condition.
Conclusion
Hiatal hernia symptoms can be challenging to manage, but self-care measures can help manage them effectively. Start by following the self-care tips, incorporating exercises to relieve symptoms, making dietary changes, and considering natural remedies only after consulting with a medical practitioner. Remember, these self-help measures work best when combined with medical treatment. Try these tips at home to reduce your hiatal hernia symptoms and improve your overall quality of life.