🔍 Key Problem:
Persistent acid reflux, gas, and stomach
fullness despite healthy lifestyle habits at age 72.
🩺 Likely Causes:
- Weakened
lower esophageal sphincter (with age)
- Slow
gastric emptying
- Hiatal
hernia (possible)
- Overeating
or late-night meals
- Trigger
foods (curd, citrus, fried, onion, coffee)
🌿 Natural & Lifestyle
Solutions:
🥗 Meal Habits
- Eat small,
frequent meals — avoid large plates.
- Eat dinner
before 7:00 PM
- Don’t
lie down for 2–3 hours after meals
- Chew
food thoroughly (at least 25 chews per bite)
- Sip
warm water between meals (not with meals)
🛏 Sleeping Posture
- Raise head
of bed by 6–8 inches using a wedge or wooden blocks
🌱 Naturopathic Aids
- Ajwain
+ Saunf after meals (½ tsp with warm water)
- Jeera
water (morning): Soak cumin overnight, boil and sip
- Aloe
vera juice (unsweetened) on empty stomach – 15 ml daily
- Banana
/ soaked almonds / coconut water – natural antacids
🧘♂️ Yoga & Breathing
- After
meals: Vajrasana (5–10 mins)
- Morning:
Pawanmuktasana, Supta Baddha Konasana
- Pranayama:
Anulom Vilom, Sheetali (cooling), Bhramari
🧴 External Therapies
- Mud
pack on abdomen – 30 mins before lunch/dinner
- Warm
castor oil pack on upper abdomen – 2x/week
❌ Avoid These Foods:
- Curd,
buttermilk, citrus fruits
- Coffee,
tea, onions, pickles
- Fried
foods, processed snacks
- Tomatoes,
mint, chocolate
🩺 Medical Review
Suggested If:
- Symptoms
persist >3 months
- Difficulty
swallowing / chronic cough
- Weight
loss / blood in stool or vomit
📌 Keep a daily diary
of food and symptoms to track triggers.
🥗 Sample Daily Diet Plan
for Acid Reflux Relief (Naturopathic)
|
Time |
Meal |
Details |
|
6:30 AM |
Wake-Up Drink |
1 glass warm water with cumin (jeera) OR aloe vera
juice (15 ml unsweetened) |
|
8:00 AM |
Breakfast |
Steamed moong dal chilla with mint chutney (no
garlic/onion), 4 soaked almonds |
|
10:30 AM |
Mid-Morning |
1 banana OR coconut water |
|
1:00 PM |
Lunch |
1 bowl rice + moong dal + steamed lauki/torai sabzi + 1
phulka (no ghee), jeera + ajwain water (½ tsp each) |
|
3:30 PM |
Snack |
Roasted makhana or murmura + saunf tea (no milk) |
|
5:30 PM |
Evening Walk |
Gentle walk + 5 mins Vajrasana post-snack |
|
6:30 PM |
Dinner |
Khichdi (moong + rice) + bottle gourd curry + steamed
pumpkin + ajwain |
|
8:30 PM |
Post-Dinner |
Warm water sip if needed, sleep on left side, bed elevated |
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