I m 42, weight 85, have gerd, help me plan

Deepti

11 months ago

I m 42, weight 85, have gerd, help me plan

Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

11 months ago

Dear Deepti, Thank you for the question

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.

Gastrointestinal digestive issues such as, burning sensation in the stomach, throat, Nausea, can be a symptom of GERD (Gastro oesophageal reflux disease), indigestion, constipation, IBS, intolerances, food allergies etc., and/or due to an underlying health condition which may require medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.

Gastro esophageal reflux disease (GERD) is a chronic symptom of mucosal damage. It is caused due to the entry of stomach acid into the esophagus. The most-common symptoms of GERD include Heartburn, Difficulty in swallowing and a sour taste in the mouth or back of the throat due to fluids and undigested foods rising back in to the mouth.

Here are a few tips to manage GERD

It is important to modify your dietary patterns to manage the symptoms of GERD.

Weight management is necessary in people for whom the underlying cause of GERD may have been obesity.
Eat small frequent meals and avoid eating meals within 2-3 hours of bedtime.
Prevent laying down immediately after eating
Avoid drinking fluids in between the meals.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Some of the foods should be restricted or avoided, these include caffeine, raw onion, citric juices and spicy foods etc.
Consume low fat dairy in substitute of full fat options to prevent or manage GERD symptoms.

Here are a few guidelines for general digestive health.

Do not skip your meals, have small frequent meals at regular intervals.
Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Try to include whole grains like wheat, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
Limit the intake of fiber and dairy in case of loose stool/diarrhoea.
Avoid large, heavy meals, and practice portion guidance.
Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Avoid lying down immediately after your meal consumption
Drink at least 8-10 glasses of water per day
Have a gap of minimum 2-3 hours between bedtime and your last meal
Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
Try to follow a good sleep regimen in terms of both quantity and quality.