Help for heartburn Got heartburn? Blame it on acid reflux. Formally known as gastroesophageal reflux disorder (GERD), the condition causes stomach acid to flow up through your esophagus, leaving you with that burning sensation in your chest. GERD may also lead to nausea, vomiting, hoarseness and difficulty in swallowing. Before you consider prescription medicines, a few simple changes in your lifestyle may relieve your discomfort. Start by eating slowly and sparingly, as an overly full stomach tends to worsen reflux. Doctors used to tell people with reflux to eat only the blandest foods, but they have now eased up on such rigid advice. Just be aware that certain foods have a propensity to trigger reflux. These include tomatoes, onions, chocolate, coffee, tea, alcohol and anything spicy – make adjustments that you can live with. When it comes to reflux, gravity is your friend – staying upright helps keep acid down in the stomach. Avoid lying down after eating, which means no naps right after lunch. If reflux bothers you at night, adjust your sleeping position so that your head is several inches higher than your feet. You can do this with bed risers or a foam wedge under your mattress. Eventually, you may still need medication to control your symptoms. Your doctor can steer you toward the best options. Sources: Harvard Health, WebMD Health Pulse Walking the walk: bad striding habits to avoid Walking is simple, right? Put one foot in front of the other and go. Well, not quite. Walking the wrong way can waste effort and lead to injury. Here are some common walking missteps to avoid: • Overstriding: When trying to pick up your pace, a natural inclination is to reach out farther with your front foot. This leads to a clumsy gait that’s hard on your feet. Instead, take quicker and shorter steps, with a strong push-off. • Flat-footed walk: If your feet hit the ground with a slap and you get no roll from your steps, you may experience shin pain. To correct this mistake, get a high-quality pair of walking shoes with a low heel – and practise walking on your heels for 30 seconds at a time. • No arm movement: Keeping your arms stiff or straight while walking ends up slowing you down and could cause your hands to swell up. Add power and speed to your walk by bending your arms and letting them swing naturally. • Walking with your head down: This “cell phone posture” prevents you from taking full breaths and could cause back, neck or shoulder problems. So, keep your head up and look ahead 10 to 20 feet. Bonus: you may find a coin worth picking up. Source: verywellfit.com Getting BACK to sleep Waking up in the middle of the night is normal. Most of us experience numerous mini-awakenings – as many as 20 per hour – during our nightly sleep, along with two or three more noticeable ones. If you’re one of the 20 per cent of people who have difficulty getting back to sleep, a problem which experts call “sleep maintenance insomnia,” don’t worry about the minutes or hours of missed sleep. Instead, turn your bedside clock to face the wall, empty your bladder if needed and get comfortable in your bed. It goes without saying that bright lights and loud sounds are off limits. Next, try progressive muscle relaxation: working your way through different muscle groups (face, arms, core, legs), tense your muscles for about five seconds. Release the tension, take a deep breath and repeat. As an alternative, try 4-7-8 breathing – four seconds for inhaling through your nose, seven for holding your breath and eight for exhaling. Still wide awake? Go to another room, find a comfortable chair and read a book or magazine – ideally something not too stimulating and even a little boring – or listen to quiet music. When you feel drowsy, return to bed and get up at your normal time. The upside of feeling more tired the next day is that you’ll probably sleep better that night. Sources: Johns Hopkins Medicine, healthline.com 36 | www.snowbirds.org
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