| How to Stop Loving Someone Who Doesn't Love You Posted: 02 Jul 2016 05:00 PM PDT When you love someone and s/he doesn't love you back, it can feel like your world is ending. The pain you're experiencing is very real. Science has even shown that rejection activates the same pain-sensing neurons in your brain that physical pain does.[1] You can't control how you feel, but you can learn to get past the pain of romantic rejection and move on with your life. EditGiving Yourself Space - Recognize that pain is normal. When you love someone who doesn't love you back, it hurts. It turns out that "heartbreak" is a very real physical sensation: the pain from rejection activates your parasympathetic nervous system, which is responsible for things like your heart rate and muscle tension.[2] It's natural to feel hurt if you love someone who doesn't return the feeling. Accepting that your feelings are normal can help you process them.
- Romantic rejection can actually trigger the same response in your brain as withdrawing from drug addiction.[3][4]
- Psychologists estimate that about 98% of us have experienced some form of unrequited love. Knowing you're not alone may not make the pain go away, but it may be easier to bear knowing that you're not the only person to go through this.[5]
- Rejection can also cause depression.[6] If you notice any of the following, get help from a mental health professional immediately:[7]
- Changes in your eating or sleeping habits
- Feelings of hopelessness or helplessness
- Changes to your normal mood
- Trouble controlling negative thoughts
- Thoughts of harming yourself
- Allow yourself time to grieve. There's nothing wrong with having to grieve, as long as you don't get stuck there. In fact, it's healthier to let yourself be sad than it is to try to suppress those emotions.[8] Denying or minimizing how you feel -- such as saying "It's no big deal" or "I didn't love her anyway" -- will actually make it worse in the long run.[9]
- If you can, take some time out of your life to process your sadness. This will help create a healing space for you to deal with your grief. For example: when you first realize (or are told) this person will not love you back, then you should take some time to be alone somewhere, even if it's just going for a 15 minute walk at work.
- Avoid wallowing in despair, however. If you haven't left your house in weeks, you aren't showering, and you're wearing that ratty old sweatshirt that should really just be burnt, you've gone overboard. It's natural to feel sad, but if you don't try to get focused on your life again, you'll just keep thinking about and loving that other person.
- Recognize that you cannot control the other person. Your immediate reaction to learning that the other person doesn't love you in the way you love them may be to think, "I will make him or her love me!" This type of thinking is very natural, but it's also incorrect and unhelpful. The only thing you can control in life is your own actions and responses. You can't persuade, argue, or bully someone into feeling something s/he doesn't. [10][11][12]
- It's also a good idea to remember that you can't always control your own feelings, either. You can work to control your responses to those feelings, though.
- Take some time away from the other person. Part of creating space for yourself to grieve and to move on is not having this person as part of your life. You don't have to cut this person out of your life completely, but you do need to take a break from him or her.[13]
- You don't have to be unkind or cruel. Just ask the other person to give you a little time to get past the feelings you're working through. If the person really cares about you, s/he'll give you what you need, even if it isn't the most pleasant experience.
- If the person you're trying to stop loving is someone that you've relied heavily on in the past for emotional support, find a different friend to help fill that role. Ask a friend if you can reach out to him or her when you get the urge to talk to the person you're trying to avoid.
- De-friend the person on social media, or at least hide his/her posts. Delete the person from your phone so you aren't tempted to re-initiate contact. You don't want to be constantly reminded about the other person and everything s/he's doing. It will make it harder to keep your distance.
- Express your feelings to yourself. Expressing your emotions, rather than bottling them up and waiting for them to explode, can help you accept that you're going through a painful experience.[14] When we experience loss or disappointment, it's natural to have trouble dealing with it, at least at first. Don't belittle yourself for feeling this way or try to ignore the feelings in the hopes they'll go away. Express them openly and honestly.[15]
- Cry if you want to. Crying can actually be therapeutic. It may reduce feelings of anxiety and anger, and can even reduce your body's feelings of stress. If you want to grab a box of tissues and cry your eyes out, go for it.[16]
- Avoid violent actions such as screaming, shouting, punching things, or breaking stuff. While this may "feel good" at first, research suggests that using violence to express your anger -- even towards an inanimate object -- can actually increase your angry feelings.[17] It's healthier and more helpful to reflect on your feelings and examine why you feel this way.[18]
- Expressing your emotions through creative pursuits, like music, art, or a favorite hobby, can be very helpful. However, it's a good idea to stay away from things that are very sad or angry, such as death metal music. These may actually make you feel worse when you're feeling down.[19]
- Realize that you are better off. It doesn't matter how great the person is, if s/he doesn't love you, you could not be happy with that person. It's very easy to idealize someone, especially if you have invested a lot of energy in falling in love with him or her. Stepping back to examine the reality -- without being cruel or judgmental -- can help you get some distance from that feeling of unrequited tragic love.[20]
- It may also help you to think about the aspects of this person that would have created a difficult relationship between the two of you.[21]
- For example: maybe their extreme social anxiety would make it nearly impossible for them to give you the validation you need in a relationship.
- Studies have even suggested that acknowledging negative things about the other person can help you get past romantic rejection more quickly.[22]
- Don't fall into the trap of saying mean things about the other person to make yourself feel better, though. Ultimately, this type of thinking can make you feel even more bitter and angry, rather than helping you heal.
- Rejection temporarily lowers your IQ, believe it or not. If you're having trouble thinking about your feelings in a rational way, accept that it may just take a little time to get yourself back to "normal."[23]
- Avoid the blame game. Just as you have no control over falling in love with this person, s/he has no control over not falling in love with you. If you go around blaming him or her for "friend-zoning" you or thinking s/he's a terrible person for not loving you, you're being unfair to the other person. This emphasis on bitterness will also hold you back from healing.[24]
- You can feel upset about the person not loving you without blaming that person. Don't let your friends play it either. Your friends may try to villainize the other person for not loving you. If this happens, thank them for their support, but say that "it isn't fair to blame him/her for something s/he can't help. Let's focus on me getting over him/her."
- Get rid of mementos. You can cry over giving up the mementos, but it's an important step in the healing process. Having those mementos around will only make it harder to move on and that's not what you're after!
- As you go through each item, think of the memory associated with it, then imagine putting that memory in a balloon. As you get rid of the item, imagine the balloon drifting away never to be seen again.
- If you have physical objects that are in good shape, consider donating them to a thrift store or donate them to a homeless shelter. Imagine the all the happy new memories that oversized sweatshirt / teddy bear / CD will make for its new owner, and then let these new associations symbolize the transformation you're undergoing in your own life.
EditImplementing Short-Term Fixes - Avoid getting drunk and calling or texting the other person. Particularly in the beginning, you may feel desperate to contact the other person.[25] Your willpower may be enough to get you past this urge when you're sober, but we all know that alcohol impairs judgment.[26] Drunkenly berating the other person for not loving you, or crying about how hurt you are, can be embarrassing for you and uncomfortable for the other person. It may even hurt your chances of developing a genuine friendship with the person later. If you think there's a chance you may do something you regret, ask your friends for help.
- Give your phone to your friend (preferably the designated driver) with strict instructions not to give it to you, no matter what excuse you give or how much you drunkenly beg.
- Delete the other person from your phone. This way you won't have the option to call or text him or her.
- Distract yourself. While it's impossible to not think about something, it is possible to divert your thoughts elsewhere whenever you start to go down that rabbit hole. Every time those memories bubble up, distract yourself with another thought, activity, or project.[27]
- Call a friend. Pick up a real page-turner of a book. Watch a hilarious movie. Build something. Work in the garden. Do math. Find something to engage you for long enough to get the person off your mind for a while. The more of a habit you make of not thinking about the person, the easier it will become.
- A handy trick is to set aside a certain amount of time that is designated for you to think about that person. Don't make this a huge amount of time; 10-15 minutes will do. When you do find thoughts about the other person creeping into your head, you can say to those thoughts: "Not now. I'll get to you later." When your "appointment" with yourself comes around, allow yourself to think about the other person. When your time is up, move on to other thoughts and activities.
- Remember that unrequited love hurts the other person too. It may feel like your pain is the only thing in the world when you're first rejected. However, research suggests that the person who can't/doesn't return your love is probably hurting too. Most people don't enjoy causing others pain.[28]
- Remembering that the other person may feel awful for not being able to give you what you'd hoped can give you some perspective. Usually, when a person doesn't love you back it isn't because s/he's a villain who hates you or wants to hurt you.
- Make a list of the good things about yourself. Rejection can convince you that your nasty inner critic was right all along. Don't allow yourself to believe that just because this one person doesn't love you that you aren't worth love. Studies show that when you remind yourself that you are worth loving, you're more likely to get past rejection faster and deal with later rejections better.[29]
- Write down every awesome thing about yourself that you can think of. If you're having trouble thinking of things, ask a friend for help.
- Express love to yourself for these things. For example, "I may not feel strong right now, but I am killer at roller derby, and I love that about myself."[30]
EditStarting to Heal - Avoid memory triggers. It's hard to heal from unrequited love if you're constantly reminding yourself about the other person. Avoid seeking out that song or place that reminds you of the person or a wonderful time you had together.[31]
 - Memory triggers can be anything, from seeing a picture of that person on your Facebook feed to hearing a song that you associate with a wonderful time that you had with him or her. It can even be a smell (like apple pie, because you one time had an apple pie making contest with him or her, for example).
- If you do unexpectedly encounter a trigger, as you probably will, it's best to acknowledge the moment and move on from it. Don't linger over the feelings that it will inevitably bring up. For example: if the song that you associate with them comes on the radio, turn the radio off or change the station. Acknowledge the sadness and regret that comes over you, and turn your attention to something positive or neutral (what you're going to have for dinner, that trip you have coming up).
- Remember, you're not going to have to avoid these triggers forever. You just want to make the healing as easy as possible and constant reminders make that process more difficult. When you've moved on, the triggers might still recall the other person but it will be less painful.
- Talk it out with someone. It's best to get the emotional and difficult aspects of the healing process off your chest. If you cling to those emotions, it will make it harder to release them in the long run. Find someone to talk to about what you're feeling and what you're going through.[32]
 - Make sure that it's someone that you trust. This could mean a friend that you know won't try to speed up your healing. It could mean a family member who lets you call them when you're feeling upset. It could even mean a therapist, especially if this is a long term love that you're really struggling with or that is tied up with other issues.[33]
- You can also journal about your feelings if you don't feel like you can or want to talk to another person. One good thing about journaling these feelings is that you'll be able to track your healing process, which will give you proof that it's possible to get over your unrequited love.
- Talking with someone who's gone through something similar can be very helpful. You can ask them about their own experiences and how they coped.
- The people who have gone through the same experience,can really understand one another's problem.You will have to describe less to them than others and they would be able to understand even more.
- Don't expect everyone to understand. People who have not gone through what you're experience may not be able to empathize the way you would like them to.
- Develop your spirituality. This can really prove to be a very strong weapon for you and can also help you to make you very resilient in your tougher times.[34]
- Strengthen your support networks. One of the big side-effects of rejection of all sorts, but especially romantic rejection, is feeling disconnected or isolated from others. You may not be able to have the relationship you want with this one person, but you can strengthen your relationships with the other people in your life.[35]
- Studies show that interacting with people you love can help speed up your body's recovery time. Since emotional pain often manifests physically, spending time having fun with loved ones can help you recover from that unrequited love.
- Fun is particularly important because of how it works on your brain. Having fun reduces your feelings of anger and can help you feel positive.[36] Laughter really is the best medicine: it releases endorphins, your body's natural mood-boosters. It can even increase your body's ability to tolerate pain.[37] So go see a silly movie, sing drunken karaoke, bounce on a giant trampoline -- have fun, laugh, and learn to heal.
- Challenge unhelpful thoughts. Certain patterns of thought can sabotage your healing process and make it far more difficult to move on.[38][39]
- Remember that you can live without the other person, and that he or she is not perfect. You are fully capable of loving someone else.
- Remind yourself that people and situations change. What you feel now is not how you're going to feel for the rest of your life, especially if you're actively working towards feeling differently.
- Treat this as a learning experience. Nobody wants to have their heart broken. However, if you can reframe this romantic rejection as an experience to learn and grow from, it will become more than just a sad time in your life. You can use it to motivate positive growth for the future.[40]
 - For example, find things to honor about your experience. Sure, you put your heart out there and the other person didn't want it. But you were strong and brave enough to be vulnerable! Without the willingness to accept vulnerability, we can't connect with other people or experience deep emotions such as joy and love.[41]
- Consider whether this is part of a larger pattern. Some people may repeatedly fall for others who reject them, especially if you didn't feel secure in your emotional attachment to your parents as a child.[42] If you've fallen for people who rejected you more than once, you may be subconsciously choosing people who repeat the same issues you had with your parents. You may find it helpful to talk through this with a therapist.
- Remind yourself that through this experience, you're learning things like strength and self-reliance. Being rejected isn't the most enjoyable ways to hone these skills, but if you focus on learning rather than wallowing, you'll emerge stronger on the other side.[43] You may even come to a better understanding of your emotions and needs.[44]
- Change up your routine. Studies show that doing something new, such as going on vacation or even taking a different route to work, is one of the absolute best ways for you to break old habits and replace them with new ones.[45]
- If you can't afford to do this in a big way, make little, everyday changes. Visit a new part of town. Try a new hangout on Saturday night. Rearrange your furniture. Get into a new band. Learn a new hobby, like cooking or rock-climbing.
- Try to avoid doing something super drastic, unless you're sure you really want it. This is a time when a lot of people chop all their hair off, or get a tattoo. It's best to wait until after the initial healing before making this sort of change.
- Find yourself. Because you've been so caught up in loving someone, you may have forgotten what it's like to be just you. Healing from unrequited love is a great time to find out who you are aside from your feelings for another person.[46]
- Work on your personal growth. Don't change things about yourself simply because the other person may not have liked them.[47] However, if there are aspects of yourself that you'd like to develop, go for it. Learn a new language. Develop a new gym routine. Take up flamenco guitar.
- Develop the things that make you unique. While you've been spending so much time obsessing over this other person, important aspects of you have been languishing on the side of the road. Get involved with the things and the people you didn't have as much time for while you were dealing with this unrequited love.
- Resist the urge to personalize this rejection. It's easy to feel like the other person rejected you because you weren't pretty/smart/buff/whatever enough. Learning to avoid this type of fallacy will help you feel less emotionally damaged. It will also keep you from trying to "fix" yourself in an attempt to win the other person's love. Remember: it isn't about you.[48]
- Push yourself outside your comfort zone. Trying new things will help get you out of your normal routine and won't have associations with the person you're trying to get over. This will make it so that you're too busy trying new things to obsess over that person who didn't love you back.[49]
- Pushing yourself past your comfort zone has other benefits, too. Too much comfort has been shown to reduce your motivation to make changes. A tad of uncertainty will help you transform things in your life that need work.[50]
- Learning to push yourself past your comfortable boundaries also makes it easier to deal with uncertainty next time. Taking (controlled) risks and challenging yourself allows you to accept vulnerability as a fact of life, making you less likely to feel destroyed the next time something unexpected happens.[51]
- If you give in to the fear that this rejection was because of you, you may never try anything again. Pushing yourself to take risks, even small ones, will help keep you from withdrawing into a shell of fear.[52]
EditMoving On - Know when you're ready to move on. There's no set time period for moving on from unrequited love. Everyone goes at a different pace. However, there are some signs that you're ready to move on from the person who wasn't interested in loving you.[53]
- You start noticing what is going on with other people. A lot of times when you're in the grieving stage you tend to get a little self-absorbed. When you start taking an interest in what everyone else has been doing you'll find that you're well on your way into the healing process.
- You've stopped wondering if it's the other person every time you get a call (especially if it's from a number you don't recognize).
- You've stopped seeing your own story in songs and movies about unrequited love. In fact, you've started expanding your repertoire to include things that aren't about love, or the pain of love.
- You've stopped fantasizing about your unrequited love suddenly coming to the realization that s/he does in fact love you and always has.
- Avoid relapse. Even when you're ready to move on, you can sometimes hit a relapse if you're not careful. It's like taking the stitches out of a wound too early. It's healing up nicely, but it's not ready for strenuous exercise quite yet.
- Avoid doing things with the other person or letting him/her back into your life until you're sure that this won't cause you to get back on the swoon-train.
- If you do find yourself relapsing, don't sweat it too much! You've already put in a lot of work to get over them and that work will pay off. Setbacks happen and if you give up right away, it will be harder in the long run.
- Get back in the game. Put yourself out there, meet new people, flirt, and remind yourself how great it feels to be a catch. Your confidence surely needs the boost – and in the meantime, you'll meet interesting new people. In fact, every time someone is better in some way than the person you've been chasing – better looking, funnier, smarter, more down to earth – make note of it. It'll put things into perspective.
- You don't necessarily have to be on the look-out for a new relationship. Just enjoying the presence of new people can be a big pick-me-up.
- Be very careful with rebounding. While sometimes a rebound is just what the doctor ordered, it only works when you're emotionally ready for it, you're honest with yourself about the fact that it's a rebound, and you're honest with the other person about the fact that it's a rebound. Don't make this new person feel as miserably in love with you as you are with the person you're trying to get over.[54]
- Stay encouraged. Getting over someone you're in love with isn't easy! Any steps you make towards getting over the other person should be celebrated. You should also remember that just because this person didn't return your love doesn't mean that no one will.
- Realize you deserve someone who treats you as well as you treated them.
- Remember that love must be reciprocal; otherwise, you will lose precious years of your life waiting for something that will never happen!
- Learn to love yourself before you go looking for someone new to fall for.
- Don't settle for a relationship without love. You may think that you'll be able to convince the other person to love you given enough time, but frankly this is incredibly unlikely. You and the other person won't be happy and that's not fair to either of you.
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| How to Use Home Remedies for Decreasing Stomach Acid Posted: 02 Jul 2016 09:00 AM PDT Stomach acids are necessary for the digestion of food. However, if too much acid develops in the stomach, it can cause acid reflux (heartburn) or a disease called gastroesophageal reflux disease (GERD).[1] You may experience uncomfortable or even painful symptoms, including gas and bloating, a burning feeling in your stomach or the back of your throat, dry cough, wheezing, and chest pain.[2] Most people suffer from these symptoms from time to time, usually after eating certain foods, eating too quickly without chewing food well, or lying down too soon after eating. Obesity, pregnancy, and other medical conditions can also lead to increased stomach acid.[3] EditIdentifying Your Symptoms - Check for symptoms of esophagitis. Acid reflux may be a symptom of a condition called esophagitis, in which the esophagus becomes inflamed, causing esophageal narrowing, damaging the tissue, and increasing the chances of choking on your food. If left untreated, esophagitis can lead to severe tissue damage and esophageal cancer. Common symptoms are heartburn, difficulty swallowing, and chest pain that occurs while eating.[4] A cold, flu, or other viral infection should be treated immediately if you have acid reflux, as it can lead to increased inflammation in the food pipe. See your doctor if symptoms:[5]
- Last longer than a few days or don't improve with over-the-counter antacids
- Are severe enough to make eating difficult
- Are accompanied by flu signs and symptoms, such as headache, fever, and muscle aches
- Are accompanied by shortness of breath or chest pain that occurs shortly after eating
- Get emergency care if you experience pain in your chest that lasts more than a few minutes, suspect you have food lodged in your esophagus, have a history of heart disease, or have impaired immune function.
- Check for symptoms for gastritis. Heartburn may also be a symptom of gastritis. Gastritis is an inflammation of the stomach lining often caused by helicobacter pylori bacteria, which may also cause stomach ulcers. An autoimmune disorder, a backup of bile into the stomach, or long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can also cause gastritis.[6] Common symptoms of gastritis include:[7]
- Indigestion
- Heartburn
- Abdominal pain
- Hiccups
- Loss of appetite
- Nausea
- Vomiting, possibly of material that looks like ground coffee (blood)
- Dark stools
- Check for signs of gastroparesis. Gastroparesis is a condition in which the movement of the muscles in your stomach does not function normally, preventing your stomach from emptying properly. This can cause acid reflux and vomiting by backing up stomach acids in the esophagus.[8] People are more likely to develop this condition if they have diabetes or recently had a surgery. Symptoms of gastroparesis include:[9]
- Vomiting
- Nausea
- A feeling of fullness after eating just a few bites
- Abdominal bloating
- Abdominal pain
- Changes in blood sugar levels
- Lack of appetite
- Weight loss and malnutrition
- Get emergency medical care. Heartburn, angina, and heart attack may feel very much alike. Both heartburn and a developing heart attack can cause symptoms that subside after a while. Typical heart attack signs and symptoms for which you should go to the emergency room immediately are:[10]
- Pressure, tightness, pain, or a squeezing or aching sensation in your chest or arms that may spread to your neck, jaw or back
- Nausea, indigestion, heartburn, or abdominal pain
- Shortness of breath
- Cold sweat
- Fatigue
- Lightheadedness or sudden dizziness
EditMaking Lifestyle Changes to Decrease Stomach Acid - Get enough sleep. Not getting enough sleep can increase the production of stress hormones, which can trigger acid reflux, put you at higher risk for chronic diseases, and lower life expectancy. If you suffer from sleep apnea or insomnia, talk to your doctor for possible treatments.
- Strategies for getting enough sleep include a quiet, dark, cool environment and avoiding caffeine, alcohol, and sugary foods for 4-6 hours before bed. You should also avoid eating 2-3 hours before bed and work or exercise 3-4 hours before bed.[11]
- For more info on getting enough sleep, check: How to Sleep Better
- Sleep on your side. Sleeping on your stomach or lying flat on your back right after a meal can promote stomach acids, causing indigestion and heartburn. Try sleeping on your left side with a firm pillow between your knees to prevent stress on your spine, hips, and lower back.[12] Some studies show that sleeping on the left side limits the flow of stomach acid into the esophagus by supporting the body's natural curves.[13]
- Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight. A rolled towel or small pillow under your waist may also help support your spine.[14]
- If you have a respiratory condition or cold, try to prop your head up on a pillow to improve airflow. The pillow for your head should support the natural curve of your neck and be comfortable.[15] A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders. This can increase stress, cause headaches and trigger acid reflux. Choose a pillow that will keep the neck aligned with the chest and lower back.
- Wear loose clothing. The type of clothing you wear can affect your acid reflux, especially if you're overweight. Tight clothing can increase pressure in your abdominal area, which can force the contents of your stomach back up into your esophagus. Be sure to wear comfortable, loose fitting clothing.[16]
- Avoid stretching or bending after meals. In general, you should avoid exercising for at least 2–4 hours after eating. If you frequently have acid reflux or heartburn, even slight bending, stretching or climbing stairs can promote stomach acids. Gently paced walking, in contrast, helps reduce stomach acids and aids digestion.[17]
- Chew food thoroughly. Chewing your food thoroughly makes it easier to swallow and digest, thus reducing or preventing symptoms of heartburn. It also increases nutrient absorption by releasing food enzymes and may help promote weight loss by reducing appetite.[18]
- If you have dental issues that make it difficult to chew, ask your dentist about how to chew properly while taking care of your oral health.
- Quit smoking. Studies suggest that smoking increases acid secretion, impairs muscle reflexes in the throat, and damages protective mucus membranes. Smoking reduces salivation, and saliva helps neutralize acid.[19][20]
- It is unknown whether the smoke, nicotine, or both trigger GERD. Some people who use nicotine patches to quit smoking, for example, have heartburn, but it is not clear whether the nicotine or stress produces the acid backup.
- In addition, smoking can lead to emphysema, a condition in which the air sacs of the lungs are damaged and enlarged, causing breathlessness.
EditCreating a Diet Plan - Drink plenty of water. Water has a neutral pH, which can help neutralize stomach acids and help your body absorb nutrients easily. Aim to drink at least eight ounces of water every two hours. Two liters of water is the daily recommendation for the average adult. Alkaline water with a pH of 8.8 may be more beneficial for people with severe symptoms of heartburn and GERD.[21]
- If you drink caffeinated beverages, drink one liter of water for every cup (one fluid oz.) of caffeine.
- Not getting enough water can also lead to dehydration. Dehydration can cause headaches, irritability, dizziness, irregular heartbeat, and shortness of breath. Non-caffeinated, glucose-free sports drinks with electrolytes can help alleviate dehydration as well.[22]
- Keep a food journal. There is no one specific diet that will prevent all symptoms of heartburn and GERD. The only way for your doctor to design a meal plan appropriate for you is to discover which foods you tolerate well and which foods aggravate your reflux. Try to keep a detailed food record for one or two weeks. Your food record may have three categories:[23]
- The type and quantity of food or beverages, such as one cup orange juice. Note any spices you may have used in your meals as well.
- Time of day
- Symptoms and the severity of the condition, such as mild acid reflux.
- Eat smaller, healthier meals. Eating 5-6 small meals each day aids digestion, promotes weight loss and increases energy levels without causing acid reflux.[24] Ask your doctor about your recommended daily calorie intake to manage your weight while eating healthier meals. Other ways you can practice portion control to eat smaller meals are:[25]
- Split large entrées with a friend instead of eating it all, or box half the meal to take with you.
- Control snack portion by placing an exact amount into a bowl instead of eating from the box.
- Serve food on individual plates, and keep serving dishes in the kitchen to reduce the temptation of additional servings.
- People tend to consume more when they have easy access to food. Move the healthier food to the front of the fridge and cabinets, and keep less healthy options out of sight.
- Avoid foods that increase stomach acids. Refined carbohydrates, fried and processed foods, sugary beverages, red meat, hydrogenated oils, and margarine can increase inflammation in the esophagus.[26] High-fat meals and fried foods also tend to decrease lower esophageal sphincter (LES) pressure and delay stomach emptying, thereby increasing the risk of reflux.
- Chili peppers and black pepper contain compounds such as capsaicin and piperine, which can increase stomach acid production and should be avoided. However, sweet bell peppers are safe as they do not contain these compounds.
- Chocolate should also be avoided as it contains methylxanthine, a compound that relaxes the LES, allowing stomach acid to back up into the esophagus.[27]
- Your doctor can help you create a personalized meal plan if you are allergic to certain foods or if you experience bloating and indigestion due to acid reflux.
- Eat nutritious foods. Many healthy options do not encourage stomach acid production, reduce inflammation in the esophagus and stomach, and provide you with necessary nutrients to support various bodily functions. These foods also have the added benefit of helping you maintain a healthy weight and a high fiber content that promotes the digestive system. However, too much fiber can slow down stomach emptying in people who have gastroparesis. Ask your doctor or a dietician to help you come up with a meal plan that is right for you. In general, you should try to eat more:[28]
- Green leafy vegetables such as spinach or kale which are high in antioxidants and plant fiber.
- Artichokes to aid digestion.
- Sweet bell peppers, which are high in vitamin C.
- Whole grains such as brown rice, quinoa, millet, oatmeal, and flax seed.
- Dried beans and lentils. Canned varieties should be avoided as they have a high sodium content and may have additives such as animal saturated fat and sugar, which can contribute to a variety of diseases.
- Lean poultry such as turkey, quail and chicken.
- Fatty fish such as salmon, mackerel, tuna, and sardines.
- Nuts such as almonds or walnuts.
- Eat more select fruits. While fruits and tomatoes are beneficial to your health, the citric acid in these foods may increase the risk for heartburn and GERD. Eating non-citrus fruits may help reduce stomach acids. Try apples, bananas, cucumbers, and watermelon.[29][30]
- Use healthy cooking oil. Some vegetable oils such as flaxseed, canola, olive, and soybean are rich in omega-3 and omega-6 essential fatty acids that help prevent heartburn by neutralizing stomach acids and coating the esophagus to reduce inflammation.[31]
- Rice bran oil is often used to help relieve symptoms of acid reflux.
- You can also use these oils as salad dressings.
- Use probiotics. Probiotics are naturally occurring bacteria found in our stomach that help promote digestive health, boost the immune system, and help fight inflammation.[32] Probiotics can be found in yogurt, certain types of milk, soy products, and as dietary supplements.[33]
- Eat yogurt or take a probiotic supplement on an empty stomach with 4-6 oz. of water. You can also twist or cut the capsule and empty the powdered bacteria into a glass, add the water and a teaspoon of soda bicarbonate to neutralize the stomach acid.
- You should consult your doctor before taking probiotics if you have a weakened immune system or are currently taking immunosuppressant drugs.
- Avoid using garlic and onions. While garlic and onions do not cause acid reflux, studies have found that they may aggravate symptoms for people who regularly experience acid reflux and heartburn. They may increase the acidity of meals, thus triggering reflux.[34][35]
- Garlic and onions have been found beneficial for many heart and respiratory conditions, therefore may be used in moderation and smaller doses for people with other conditions to avoid triggering acid reflux.
- Avoid drinking alcohol. While moderate consumption of alcohol helps improve heart and digestive health, it may cause inflammation and damage to the esophagus for people with symptoms of heartburn, esophagitis, and gastroesophageal reflux disease.[36] Most experts have found that drinking alcohol, especially large quantities, increases the risk of GERD. Any form of alcohol such as beer, wine, or spirit may cause acid reflux and should be avoided. Try to limit your intake to one glass per week.[37]
EditUsing Herbal and Home Remedies - Drink chamomile tea. Though used as a remedy for indigestion for thousands of years, research into the effects of chamomile on humans is sparse. Animal studies have found that German chamomile reduces inflammation.[38] An analysis of several studies found that combinations of the herb iberis, peppermint, and chamomile may help relieve indigestion symptoms.[39]
- To make chamomile tea, steep 2-4 grams of dried chamomile flowers in 1 cup of hot water. Drinking highly concentrated chamomile can induce nausea and vomiting, so make sure not to infuse the tea longer than five minutes.
- Chamomile is also available as a dietary supplement at most drug stores. If you are allergic to asters, daisies, chrysanthemums, or ragweed, you may also be allergic to chamomile.[40]
- Ask your doctor before using chamomile if you are taking medication for diabetes, blood pressure or sedatives.
- Use slippery elm. Slippery elm bark contains mucilage, a substance that becomes a slick gel when mixed with water, which coats the esophagus, stomach, and intestinal lining to reduce irritation and acid reflux. The antioxidants in slippery elm also help protect against stomach ulcers and inflammation.[41] Slippery elm bark is available as capsules, lozenges, teas, and powdered extracts at most pharmacies and nutrition stores.[42] You should take slippery elm two hours before or after other herbs or medications you may be taking as it can slow down the absorption of other medications.[43][44]
- To make slippery elm tea, steep 1–2 g (approx. 1 tablespoon) of powdered bark extract in 1 cup of boiling water for 3–5 minutes. Drink up to 3 times per day or as recommended by your doctor.
- The recommended dose for slippery elm capsules is 400-500 mg at least 3-4 times daily, for 4–8 weeks or until your condition improves. Take with a full glass of water.[45]
- Do not give slippery elm to a child without consulting your doctor first.[46]
- Use ginger. Research suggests that taking 1–2 grams of raw ginger or ginger root powder at least one hour before meals can help aid gastric emptying, thus reducing symptoms of heartburn and GERD.[47][48] Ginger can also help reduce symptoms of nausea, vomiting, and inflammation caused by acid backing up in the esophagus. Ginger root is widely available at most grocery stores.
- Ginger tea can also be made by steeping 1–2 grams of peeled ginger in 1 cup of boiling water for 5 minutes. Strain and drink up to 2 times daily, at least 1 hour before meals.
- Ask your doctor before taking ginger if you have diabetes, heart conditions, bleeding disorders, or if you are currently pregnant or breastfeeding. Tell your doctor about any other medications, herbs, or supplements you may be using to avoid side effects.
- Use baking soda. Baking soda (sodium bicarbonate) is often used as a natural antacid to help neutralize stomach acids and help digestion.[49] Baking soda is available as both oral tablets and powder, which can be used up to four times daily at least 1–2 hours after having meals or other medications. Avoid taking sodium bicarbonate on an overly full stomach.[50]
- Mix 1 teaspoon of baking soda into a glass of water until it dissolves completely and drink it to neutralize stomach acid. Measure powdered doses carefully using a measuring spoon. Add honey or lemon for taste if you want.
- Check with your doctor before using baking soda If you are on a sodium-restricted diet, have other heart or digestive conditions, or are currently using other medications, herbs, and supplements.
- Take sodium bicarbonate exactly as directed. Do not use sodium bicarbonate for longer than two weeks unless your doctor tells you to. Baking soda should not be given to children under twelve years of age.[51]
- Take the miss doses as soon as you remember unless it is almost time for the next dose. Then skip the missed dose and continue your regular dosing schedule.[52]
- Chew gum. Chewing a piece of sugar-free gum for half an hour after a meal can reduce heartburn, as it stimulates the production of saliva.[53] Saliva is alkaline, so swallowing saliva neutralizes stomach acid.[54][55][56]
- Sugar-free gum additionally contains xylitol, which inhibits bacteria that cause tooth decay.
- Sugary gum can thicken saliva causing a dry mouth and may not be as beneficial as sugar-free gum.
- Avoid mint-flavored gum as it can stimulate acid reflux.
- Avoid using peppermint or spearmint. Peppermint can relax the sphincter between the stomach and esophagus, allowing stomach acids to flow back into the esophagus. The lower esophageal sphincter (LES) is the muscle that separates the esophagus from the stomach. By relaxing the sphincter, peppermint may actually make the symptoms of heartburn and indigestion worse.[57] While spearmint does not cause reflux, it may promote mucus and postnasal drip, especially if you have a cold, that can cause irritation in the esophagus.[58]
EditPracticing Relaxation Techniques - Avoid stress triggers. Stress can relate to increased acid reflux since it can cause people to eat more, drink alcohol, smoke, or sleep less. Food takes longer to digest in stressful conditions, delaying gastric emptying and making it likely for food to be regurgitated. Learning to avoid stressful environments and managing stressful situations with ease can help improve your overall well-being.[59] Simple ways to reduce stress are:[60]
- Slow, deep breathing in a quiet environment
- Focusing on positive outcomes
- Restructuring priorities and eliminating unnecessary tasks
- Reducing use of electronic devices. These can also cause eye-strain and trigger headaches.
- Using humor. Research has found humor to be an effective way to deal with acute stress.
- Listening to relaxing music
- Practice meditation. You can meditate by simply taking five minutes to relax and shut off your mind to outside disturbances.[61] It may be frustrating to practice at first, but this is a great, simple way to help lower stress. To meditate, follow these steps:[62]
- Find a quiet, comfortable area, such as a private spot at the office, the park, or even at home.
- Get into a comfortable position and sit with your spine straight, cross-legged if possible, or on a chair, the floor or grass.
- Find something to focus on. Pick a meaningful word or phrase and repeat it. You can even focus your attention on a flower or doorknob or simply close your eyes.
- While sitting in comfort and relaxation, don't be distracted by your thoughts. Instead, try to keep your focus on the word or object for 5–10 minutes or until you feel calm and serene.
- Try tai chi. If you can't sit still for 5 minutes or more, consider practicing tai chi. Tai chi is composed of slow, deliberate movements, meditation, and deep breathing.[63]
- Practice regularly to master forms of tai chi, up to 15-20 minutes at home twice each day.[64]
- Before beginning a tai chi program, you should check with your doctor and discuss your health needs with the tai chi instructor. Tell your instructor about any health conditions you may have besides acid reflux to help them create a personalized fitness program for you.
EditSeeking Professional Medical Help - See a doctor for a diagnosis. Home remedies may work some cases, but if your symptoms return consistently, then you should see your doctor. Acid reflux or heartburn may feel like a burning sensation in your chest, or taste like sour liquid in the back of your mouth and usually occurs after eating, stress, physical exercises or lying down. Sometimes acid reflux can progress to gastroesophageal reflux disease (GERD) with additional symptoms such as wheezing, coughing, difficulty swallowing, and increased chest pain especially when resting. If you experience any of these symptoms frequently, you should visit your doctor to determine if you may have GERD.
- Ask your doctor about medication for acid reflux. Your doctor may suggest prescription medication to help treat moderate-to-severe symptoms of acid reflux.[65] Whenever you are prescribed medication, it's important to let your medical provider know about any other medications, herbs or supplements to avoid side effects. Medications that can help are:[66]
- Antacids used to treat mild-to-moderate heartburn. These are the combination of magnesium, calcium, and aluminum with a buffering agent, such as a hydroxide or bicarbonate ion. Antacids can help provide immediate relief that lasts up to an hour. Side effects may include diarrhea or constipation.
- H-2-receptor blockers work to reduce histamine 2, a chemical floating in the stomach that signals it to make acid. These may not provide relief as quickly as antacids, but may be effect for people with severe symptoms of GERD.
- Proton pump inhibitors are more effective than H2 blockers at helping relieve symptoms of moderate-to-severe GERD and heartburn while healing the esophageal lining.
- Your doctor can help determine the right medication and optimal dose for your condition.
- Ask your doctor about side effects of other medicine. Certain medications you might be taking for other ailments can make your acid reflux worse, either as a side effect or causing intolerance. It is important to ask your doctor about other medications and supplements that may make your symptoms worse. Some medications for other conditions that commonly cause problems with acid reflux are:[67]
- Anti-inflammatory drugs such as aspirin and Aleve, which may also be associated with an increased risk of peptic ulcers
- Calcium channel blockers for high blood pressure or angina
- Anticholinergics for urinary tract infections, allergies, or glaucoma
- Beta adrenergic agonist for asthma or obstructive lung disease
- Bisphosphonates for osteoporosis.
- Some sedatives, antibiotics, potassium, or iron supplements.
- Consider getting surgery. Surgery might be an option for you if medication and lifestyle adjustments don't help alleviate your acid reflux symptoms and interfere with your daily activities or have caused permanent damage to your esophagus. Your doctor may recommend getting fundoplication, a minimally invasive surgical treatment that involves wrapping the upper portion of the stomach around the lower esophageal sphincter (LES) to reinforce and strengthen the LES. This procedure is safe and effective for people of all ages who experience moderate-to-severe symptoms of GERD and wish to avoid life-long dependence on medication.[68]
- Being overweight increases your risk of GERD, and you're going to suffer from occasional heartburn a lot more as well. This is because unnecessarily added pounds will put pressure on your lower esophageal sphincter. It will be more likely to loosen, and overtime it may simply weaken.
- Prolonged high levels of stress increase the severity of many health problems, including stomach ulcers, acid reflux, and other stomach acid symptoms. Find ways to reduce and manage stress to keep your stomach healthy.
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| How to Treat Crepitus in the Knee Posted: 02 Jul 2016 01:00 AM PDT Our knees are composed of three bones — the femur, tibia, and patella, or knee cap. In between are structures made of a softer substance called cartilage, which act as cushions.[1] In the case of certain diseases such as osteoarthritis, the protective cartilage deteriorates and is thought to cause the bones to grind against each other producing a crackling or popping sound called crepitus, which can be accompanied by pain. Here are some strategies to prevent and treat this painful condition. EditTreating Knee Crepitus Caused by Osteoarthritis - Know the symptoms of osteoarthritis. [2] Unlike the "normal" popping sound that can come from stretching, which is painless, knee crepitus from arthritis is often quite painful. Luckily, there are several ways to detect osteoarthritis:[3]
- Look for signs of pain, redness, swelling and stiffness while walking. The most common location of crepitus from arthritis is in the inner part of the knee.
- Feel for the presence of crepitus by placing one hand on top of the knee while flexing and extending the joint. Usually, crepitus results in a soft yet crunchy sensation.[4]
- Reduce local swelling. If the crepitus is accompanied by pain and signs of inflammation, apply ice packs (wrapped in a towel) to the area. Ice packs help decrease the swelling of the inflamed area and ease the associated pain.
- You may also take small amounts of over-the-counter NSAIDs (non-steroidal anti-inflammatory drugs) such as Advil (Ibuprofen) or Naproxen (Aleve) for quick pain relief. However, don't rely on these drugs for long-term pain relief, as they can affect the kidneys and gastrointestinal tract.
- The benefit of NSAIDs (which are anti-inflammatory medications) is that they not only diminish pain, but also reduce inflammation.
- You may combine an NSAID with an over-the-counter painkiller such as Tylenol (Acetaminophen). This does not diminish inflammation, but it can definitely help to diminish the pain, and the two medications in concert (an NSAID and Tylenol) can be extremely effective and helpful at getting you through your day-to-day activities pain-free.
- Get a prescription for anti-inflammatory drugs. Prescription NSAIDs include Indocin, Daypro, Relafen, and a variety of other drugs.[5] Prescription-strength anti-inflammatory drugs are stronger-acting than over-the-counter varieties and may prove more effective at fighting the pain and inflammation associated with knee crepitus. However, these stronger drugs require permission from a doctor, which usually means your knee crepitus will need to be clinically examined by one.
- Prescription NSAIDs can have side effects - most commonly, stomach irritation, but in severe cases (and in cases of overdose), stomach ulcers and kidney damage are possible.[6] Always take medicine as directed, and not more than your doctor recommends.
- Receive a cortisone injection. Cortisone is a steroid hormone that is naturally produced by the body in response to stress. (Note: it is not the type of steroid used — and sometimes abused — by athletes and bodybuilders.) It suppresses the body's immune system, greatly reducing inflammation. For cases of painful knee crepitus, doctors may choose to inject cortisone directly into the knee joint to reduce pain and inflammation.
- Cortisone injections have proven useful as a treatment for periodic "flare-ups" of knee crepitus. However, frequent, repeated injections into the joint can actually cause cartilage to deteriorate, worsening crepitus-associated pain. For this reason, cortisone injections aren't suitable as a long-term form of treatment.[7]
- Cortisone injections are not recommended more than once every three months, but they can be used for as long as they are effective, which can be several years in certain cases.
- Undergo a treatment called "viscosupplementation." Something called "synovial fluid" within the knee joint is used to lubricate and stabilize motion of the joint. In some patients with osteoarthritis, the synovial fluid becomes "thinner" - in other words, less viscous. This can lead to extra friction and abnormal joint movement. In this case, your doctor may recommend "viscosupplementation" — a procedure that involves injecting new fluid into your knee joint to strengthen and lubricate your knee joint.
- Usually, this treatment takes place as a series of three to five injections over the course of several weeks.
- Note that, of patients who undergo "viscosupplementation," about half find relief from their symptoms.[8]
- Wear a knee brace. Special medical braces are sometimes given to patients with arthritis in the knee. These braces shift the weight off of the inside portion of the knee, where crepitus is most common.[9] Knee braces can also stabilize and support the knee joint, ensuring it bends in a healthy way and protecting it from further damage or irritation.
- While over-the-counter knee braces are commercially available for cheap prices, most medical-quality knee braces need to be custom-made to fit your joint and can therefore be more expensive. Talk to your doctor for pricing information if you're interested in a knee brace.
- Talk to a doctor about surgery. In severe cases of knee crepitus associated with arthritis, surgery may be an option. If your quality of life has seriously deteriorated due to knee pain and you've already tried non-surgical treatments, consider talking to your doctor about options for knee surgery.
- There are several types of knee surgery that your doctor may recommend: Total or partial knee replacement, cartilage repair, knee arthroscopy, and knee osteotomy are common options.[10]
- Note that knee surgeries that work well for one patient may not work for other patients. Arthritis is notoriously tricky to treat — be sure you discuss all options with your doctor before you make a decision.
EditPreventing Worsening of Knee Crepitus - Make sure you have the correct diagnosis. Knee pain can be caused from a few different diagnoses, including osteoarthritis (caused by mechanical "wear and tear" on the knee joint over time — the most common cause), rheumatoid arthritis (caused by autoimmune problems), infectious arthritis, old knee injuries, or patellar dysfunction to name a few.[11] It is key to see a doctor to establish the correct diagnosis, because the best treatment and management plan depends specifically on what is going on inside your knee.
- Similarly, if you have been diagnosed with osteoarthritis, for example, but find that it is not improving with treatments, speak to your doctor about the possibility of investigating other possible diagnoses.[12]
- Manage your weight. Each pound of weight gain puts up to six more pounds of pressure on the knee joint. Thus, overweight people tend to develop arthritis more frequently than those at a healthy weight.[13] To prevent future knee pain (and to lessen symptoms that already exist), try to maintain a healthy weight, primarily through diet (exercise may be limited by the presence of knee pain).
- People with arthritis are advised to avoid processed or fried foods, sugars, refined carbohydrates, salt, preservatives, and corn oil, all which may aggravate the inflammation of the joint directly or through weight gain.
- Exercise. Muscles around the joint act as shock absorbers, helping to support and stabilize the joints both in physically demanding situations (such as during sports and exercise) as well as in your daily activities. The stronger the muscles are, the greater stress they can absorb. To help prevent crepitus (and, if you already have it, to reduce it), gradually build the muscles around your joint through strength exercise.
- For knee crepitus, thigh contraction is a great exercise that strengthen muscles around the knee joint. Place a rolled-up towel under your knee and tighten your thigh muscles. Hold it for five seconds and relax and repeat again for 10 times.
- Isometric exercises such as straight leg raises ( with the knee locked), quad sets, or wall sits can strengthen the joint while limiting motion through the involved joint. This avoids aggravating the joint and increasing pain and inflammation).
- Low-impact cardio exercises such as biking or swimming may also be done (recommended at least three times a week) to improve the muscle strength of the thigh and calf. These exercises can also help you lose weight, further reducing crepitus pain.
- Try a combination of ice and heat packs.[14] Both have been shown to help people diminish the pain that is often associated with knee crepitus. Try experimenting with icing and/or heat to see if it works for you.
- Cautiously consider dietary supplements. Certain nutritional supplements, including glucosamine sulfate and chondroitin sulfate, are used by some arthritis sufferers to treat and/or prevent crepitus.[15] However, these supplements are not regulated by the FDA and have not yet been scientifically proven to work. There is also little information on any side effects from long-term use of these supplements. Clinical studies are underway to evaluate these supplements for medical use. In the meantime, talk to your doctor or someone you trust who has tried these dietary supplements before beginning to take them.
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