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1
放慢进食速度,以免吃得太饱。吃太快很容易不知不觉就吃多了,进而引起胃酸反流。努力在吃每一餐时都放慢进食速度。[1]X
可靠来源
Mayo Clinic
前往来源
每咬一口食物就放下餐具,迫使自己吃慢一点。把食物吞下后,才再次拿起餐具。
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2
减少食量,不要吃太饱。一天吃三大餐容易吃得太饱,导致胃酸分泌过多。改成一整天少吃多餐。[2]X
可靠来源
Harvard Medical School
前往来源
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3
摄入更多纤维。高纤维食物会让你感到更饱,防止你吃得过多。尝试在饮食中纳入更多纤维,看看是否对你有帮助。[3]X
可靠来源
Johns Hopkins Medicine
前往来源
高纤维食物包括全谷物、坚果、种子、根用蔬菜和绿叶蔬菜。
你也可以从补充剂中摄入更多纤维,不过医生建议最好先从饮食着手。
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4
用碱性食物中和胃酸。碱性食物拥有较高的pH值,意味着它们可以抵消胃酸的作用,防止胃灼热。将更多碱性食物纳入饮食中,帮助缓解症状。[4]X
可靠来源
Johns Hopkins Medicine
前往来源
碱性食物包括香蕉、坚果、甜瓜、花椰菜和茴香。
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5
吃含水量高的食物来稀释胃酸。水可以稀释胃酸,减轻胃酸反流引起的灼热感。所以,确保每一餐都包含一些含水量高的食物。[5]X
可靠来源
Johns Hopkins Medicine
前往来源
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3
喝非碳酸饮料。用餐时喝气泡饮料,会将胃酸推向食管。改喝没有气泡的饮料。白开水是最好的选择,不妨把它当作主要的饮品。[8]X
可靠来源
Harvard Medical School
前往来源
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4
少喝咖啡。咖啡是酸性食品,会加重胃酸反流。如果你经常喝大量咖啡,可以稍微减少摄入量,以减少胃酸分泌。[9]X
可靠来源
PubMed Central
前往来源
脱咖啡因咖啡对胃部更温和,但是仍然会引发胃酸反流,因为问题不在咖啡因,而是咖啡的酸性。
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5
避免食用巧克力和胡椒薄荷。这两种物质不管摄入量多寡,都会引发胃灼热。如果它们经常加重你的症状,那就彻底戒掉它们。[10]X
可靠来源
Johns Hopkins Medicine
前往来源
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6
如果酒会导致胃部不适,那就不要喝酒。酒精也是引发胃灼热和胃酸反流的常见诱因。如果你的症状经常在喝酒后出现,试着戒酒,看看是否有所帮助。[11]X
可靠来源
National Health Service (UK)
前往来源
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1
穿宽松的衣服。紧身衣服会压迫胃部,使胃酸逆流而上,引发胃灼热,尤其是勒紧腹部的衣服。选择宽松的裤子、衬衫和腰带,尤其是用餐的时候。[12]X
可靠来源
National Institute of Diabetes and Digestive and Kidney Diseases
前往来源
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2
必要时减肥。体重过重更容易引起胃酸反流,并且可能加重症状。[13]X
可靠来源
National Institute of Diabetes and Digestive and Kidney Diseases
前往来源
如果你体重过重,向医生咨询适合你的健康体重,然后遵循饮食和运动计划,达到并维持健康体重。
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3
饭后至少坐直或站直3小时。躺着会导致胃酸流进食管,引起胃酸反流。饭后不要躺在沙发或床上,保持坐直或站直的姿势至少3小时。[15]X
可靠来源
Harvard Medical School
前往来源
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4
饭后咀嚼无糖口香糖。嚼口香糖可以增加吞咽频率,把胃酸推回胃部。研究显示饭后咀嚼无糖口香糖30分钟,对预防胃酸反流有一定的帮助。[17]X
可靠来源
PubMed Central
前往来源
避开胡椒薄荷口味的口香糖,因为胡椒薄荷会引发胃灼热。[18]X
可靠来源
Harvard Medical School
前往来源
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5
睡觉时抬高上半身。躺平睡觉容易让胃酸流到食管,经常会引发夜间胃灼热。尽量调高床头或用泡沫垫将头部抬至比双脚高15-20厘米。[19]X
可靠来源
Harvard Medical School
前往来源
不要用额外的枕头垫高头部。这样头部无法得到均匀的支撑,可能引起背部或脖子疼痛。
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6
减少压力,避免引发胃酸反流的症状。慢性压力和胃酸反流之间存在明确的联系。如果你经常感到压力大,设法减少日常生活中的压力,能大大改善胃酸反流。[20]X
可靠来源
PubMed Central
前往来源
每天抽出时间做一些放松运动,比如冥想、深呼吸或瑜伽。
做自己喜欢的事情也能减压,所以每天也要花时间从事自己的兴趣爱好。
如果你无法减压,可以咨询专业治疗师或精神病科医生。
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7
戒烟或者不要学着抽烟。抽烟会使你更容易胃酸反流。最好尽快戒烟,避免引发健康问题。如果你没有抽烟,那就永远不要开始这个坏习惯。[21]X
可靠来源
National Health Service (UK)
前往来源
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1
喝姜茶或水。众所周知,姜对治疗胃酸反流很有效。当你察觉胃灼热快要发作时,将少许鲜姜磨碎,拌入一杯茶或水中喝下。[22]X
可靠来源
Johns Hopkins Medicine
前往来源
姜的推荐日常摄入量为250毫克-5克,大量摄入也不会对身体有害。[23]X
可靠来源
PubMed Central
前往来源
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2
用甘草舒缓胃部。甘草也经常被用来治疗胃酸反流,并且取得了一些成功。[24]X
可靠来源
PubMed Central
前往来源
当你觉得胃灼热快要发作时,可以服用甘草片,或是泡茶喝。[25]X研究来源
如果选择服用甘草片,除非获得医生许可,否则不要连续服用超过1周。
甘草的安全摄入量为每天不超过1克。[26]X
可靠来源
PubMed Central
前往来源
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3
在症状发作时,喝甘菊茶。甘菊茶可以舒缓胃部。如果你在饭后感到胃灼热就快发作,试着喝一杯甘菊茶来缓解症状。[27]X
可靠来源
Harvard Medical School
前往来源
甘菊是豚草属植物。如果你对豚草过敏,不要服用甘菊,否则可能会引起轻微过敏反应。
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4
喝蜂蜜柠檬水,缓解正在发作的胃灼热。这个家庭偏方可以中和些许胃酸。在胃灼热发作时,将少许柠檬汁和蜂蜜拌入一杯水中喝下,看看是否对你有帮助。[28]X
可靠来源
Johns Hopkins Medicine
前往来源
柠檬汁非常酸,一定要先用水稀释。
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5
服用芦荟汁,预防胃酸反流。研究显示每天喝芦荟汁,在预防胃酸反流方面取得了一些成功。尝试每天喝10毫升,看看是否对你有帮助。[29]X
可靠来源
PubMed Central
前往来源
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6
如果牛奶不会加重你的胃灼热症状,那么你可以喝一些。牛奶也经常被用于治疗胃酸反流,而且它可以中和胃酸。不过,由于它含有脂肪,所以也有可能会导致问题恶化。[30]X
可靠来源
Johns Hopkins Medicine
前往来源
如果你发现喝了牛奶后症状恶化了,以后就不要用它治疗胃酸反流。[31]X
可靠来源
Harvard Medical School
前往来源