Introduction
If you’ve been feeling discomfort in your chest or upper stomach, you could have a hiatal hernia. This is a condition where the upper part of the stomach bulges through the diaphragm and into the chest cavity. Symptoms of a hiatal hernia include heartburn, chest pain, and difficulty swallowing. Fortunately, there are natural remedies to fix hiatal hernia that you can try at home.
Natural Remedies to Fix Hiatal Hernia: 5 Simple Ways to Self-Treatment
Here are five simple ways to help relieve the symptoms of a hiatal hernia without medication or surgery.
Good Posture
Maintaining good posture is essential to treating a hiatal hernia. When you slouch or have poor posture, it can put extra pressure on the stomach, causing it to move up through the diaphragm. To maintain proper posture, sit up straight with your shoulders back and down, and your feet planted firmly on the ground.
Small, Frequent Meals
Eating smaller, more frequent meals is another way to manage hiatal hernia symptoms. When you eat large meals, it can cause your stomach to stretch, putting more pressure on the diaphragm. Instead, try eating several smaller meals throughout the day to help prevent the stomach from bulging up through the diaphragm.
Gentle Exercise
Gentle exercise can also help alleviate hiatal hernia symptoms. Low-impact exercises, such as walking or yoga, can help strengthen the muscles that support the diaphragm. Be sure to avoid any exercises that involve twisting or bending at the waist too much, as it can put extra strain on the diaphragm.
Hydration
Drinking plenty of water can also help manage hiatal hernia symptoms. Staying hydrated helps keep the digestive system moving smoothly, preventing gas and bloating which can increase pressure on the stomach. Aim to drink at least 64 ounces of water daily.
Stress Management
Managing stress is also important for those with hiatal hernia. Stress can cause increased acid production in the stomach, leading to heartburn and other symptoms. To help manage stress, try practicing relaxation techniques such as deep breathing, meditation, or yoga.
The Do’s and Don’ts of Self-Treating a Hiatal Hernia
Foods to Avoid
Certain foods can exacerbate hiatal hernia symptoms. These include:
- Spicy foods
- Caffeine
- Carbonated drinks
- Alcohol
- Citrus fruits
- Chocolate
- Tomatoes
Foods to Eat
Incorporating certain foods into your diet can also help manage hiatal hernia symptoms. These include:
- Low-acid fruits such as bananas, melons, and berries
- Vegetables like leafy greens, carrots, and sweet potatoes
- Whole grains
- Lean proteins such as chicken, fish, and tofu
Breathing Exercises
Deep breathing exercises can also help manage hiatal hernia symptoms. Here’s a simple exercise to try:
- Find a comfortable place to sit or lie down.
- Close your eyes and take a slow, deep breath in.
- Hold your breath for a few seconds before exhaling slowly.
- Repeat this exercise for several minutes, breathing in and out deeply.
Self-Massage Techniques for Alleviating Hiatal Hernia Symptoms
Gentle self-massage techniques can also help relieve hiatal hernia symptoms. Here are some simple techniques to try:
- Place your fingertips just above your belly button and gently massage in a circular motion.
- Use your palm to massage in a clockwise motion around your navel.
- Apply gentle pressure to the area just below your breastbone.
- Massage your neck and shoulders to help relieve tension and pressure on the diaphragm.
The 3-Step Diet Plan to Fix Your Hiatal Hernia
Diet plays a crucial role in managing hiatal hernia symptoms. Here’s a three-step diet plan to try:
Step 1: Eliminate Trigger Foods
Start by eliminating trigger foods that can worsen hiatal hernia symptoms. Avoid foods that are spicy, acidic, or fried. Also, avoid large, heavy meals that can put extra pressure on the stomach.
Step 2: Incorporate Hiatal Hernia-Friendly Foods
Incorporate foods that are easy to digest and gentle on the stomach. Focus on lean proteins, fruits and veggies, and whole grains.
Step 3: Eat Smaller, More Frequent Meals
Eating smaller, more frequent meals is key to managing hiatal hernia symptoms. Try to eat five to six small meals throughout the day, rather than three large meals.
The 10-Minute Daily Routine to Relieve Hiatal Hernia Pain
Doing a 10-minute daily routine can also help manage hiatal hernia pain. Here are some simple exercises to try:
- Deep breathing exercises
- Gentle yoga stretches such as child’s pose or downward-facing dog
- Walking or light jogging
- Using a foam roller to massage the upper back and shoulders
Conclusion
Managing hiatal hernia symptoms can be done with natural remedies and self-treatment. Maintaining good posture, eating smaller, more frequent meals, gentle exercise, staying hydrated, and managing stress are all ways to manage hiatal hernia symptoms. Eliminating trigger foods, incorporating hiatal hernia-friendly foods, and eating smaller, more frequent meals can help manage hiatal hernia symptoms from a dietary perspective. Gentle self-massage techniques and a 10-minute daily routine can also help relieve hiatal hernia pain. Try these natural remedies before seeking medical attention.
