Acidity -Diet, Lifestyle, Marma, Mudra, Yoga

Acidity, or acid reflux, occurs when the stomach produces too much acid, leading to discomfort, heartburn, and indigestion. Managing acidity requires a balanced approach that includes mindful eating, lifestyle adjustments, and stress management. This plan integrates Ayurveda and yoga to help balance the body and mind, reducing acidity naturally. Below is a detailed diet and lifestyle plan from morning to bedtime, designed to help manage and prevent acidity.

   – Begin your day with a positive affirmation like, “I am calm, balanced, and healthy.”

   – Chant soothing mantras to cultivate inner peace and reduce stress.

   – Drink a glass of lukewarm water followed by a glass of water with a pinch of turmeric or a few drops of lemon to flush out toxins and kickstart digestion.

   – Swish a tablespoon of sesame or coconut oil in your mouth for 10-15 minutes. This practice helps in removing toxins and improving oral health, which indirectly benefits digestion.

   – Prepare a herbal infusion with fennel seeds, coriander seeds, and cumin seeds. This drink helps to cool the digestive system and prevent acidity.

   – Start with a 15-minute walk or gentle stretching to get your body moving.

   – Practice asanas like Vajrasana (Diamond Pose), Bhujangasana (Cobra Pose), and Pawanmuktasana (Wind-Relieving Pose). These poses help improve digestion and reduce acidity.

   – Spend 15 minutes in meditation focusing on your breath. This practice will help reduce stress, a common trigger for acidity.

– Practice eating mindfully, chewing your food slowly, and avoiding distractions like television or smartphones. This aids in better digestion and prevents overeating.

Choose one of the following options:

   – Oatmeal cooked with almond milk, and a drizzle of honey.

     or

   – A small bowl of steamed vegetables (like carrots and zucchini) with a side of mint chutney.

   – Rice porridge (Kanji) with cumin and coriander seeds.

   – Whole wheat toast with avocado spread and a handful of sunflower seeds.

   – A glass of buttermilk with a pinch of black salt and roasted cumin powder.

– Sip on a warm herbal infusion made with ginger, fennel, and licorice root. This helps soothe the stomach and prevent acid buildup.

Choose one of the following options:

   – Quinoa salad with mixed greens, cherry tomatoes, cucumber, and grilled tofu, dressed with olive oil and lemon juice.

   – A small serving of steamed vegetables with a side of coriander chutney.

   – Brown rice with sautéed spinach, carrots, and bell peppers.

   – A bowl of lentil soup (Masoor Dal) seasoned with cumin and turmeric.

   – Whole wheat roti with lightly spiced paneer and a side of steamed broccoli.

   – A small bowl of mint raita (yogurt with mint).

   – Stimulate the Hridya Marma (located in the center of the chest) by gentle pressing for 3-5 minutes. This helps in calming the heart and reducing stress.

   – Practice Apana Mudra (joining the tip of the thumb with the tips of the middle and ring fingers) for 10-15 minutes to aid in digestion and detoxification.

   – Prepare an infusion with chamomile and fennel seeds to calm the stomach and mind.

   – Engage in a 20-minute walk or gentle yoga practice to help the body unwind.

   – Practice Nadi Shodhana (Alternate Nostril Breathing) for 10 minutes to balance the nervous system and reduce stress.

Choose one of the following options:

   – Vegetable broth with barley and seasonal vegetables like pumpkin and carrots.

   – A small serving of steamed rice.

   – Vegetable daliya with ghee and a side of sautéed zucchini.

   – Buckwheat soup with mixed vegetables and a dash of ginger.

   – A small bowl of rice.

   – Spend 10 minutes in meditation focusing on gratitude and relaxation.

   – End the day with a warm cup of chamomile tea to relax the body and mind.

   – Ensure you go to bed early, as late nights can exacerbate acidity.

– Eat small, frequent meals.

– Chew your food slowly and thoroughly.

– Drink herbal teas that soothe the stomach.

– Maintain a regular sleep schedule.

– Practice stress-relief techniques like yoga and meditation.

– Avoid spicy, fried, and acidic foods like tomatoes and citrus fruits.

– Limit caffeine and carbonated beverages.

– Do not eat heavy meals late at night.

– Avoid lying down immediately after meals.

-*Avoid Overeating: Smaller portions prevent excessive acid production.

– Stay Hydrated: Drink plenty of water throughout the day to dilute stomach acid.

– Avoid Stress: Engage in activities that help you relax and avoid stressors that may trigger acidity.

– Pitta Pacifying Diet Since acidity is often linked with excess Pitta dosha, follow a diet that includes cooling foods like cucumber, coconut, and leafy greens.

– Herbs: Include herbs like amla, licorice, and shatavari to soothe the stomach lining and reduce acidity.

– Vajrasana (Diamond Pose): Practice this pose after meals to improve digestion.

– Bhujangasana (Cobra Pose): Helps in strengthening the abdominal muscles and reducing acid reflux.

– Pawanmuktasana (Wind-Relieving Pose): Alleviates gas and bloating.

– Fennel, Cumin, Coriander Tea: This blend helps cool down the digestive system.

– Ginger, Licorice, and Mint Tea: Soothes the stomach lining and reduces inflammation.

– Amla: Rich in Vitamin C, amla is a natural antioxidant that helps in cooling down the digestive system.

– Licorice: Known for its soothing properties, licorice helps reduce stomach acid and heal the digestive tract.

Managing acidity through diet and lifestyle changes is a holistic approach that not only alleviates symptoms but also promotes overall health. This plan, rooted in Ayurvedic principles and yoga practices, emphasizes mindful eating, stress management, and the use of natural remedies to balance the body’s internal systems. By following this plan consistently, you can achieve better digestive health and prevent the recurrence of acidity. Always remember to consult with your healthcare provider before starting any new health regimen.

For information on diet plans, lifestyle, marma points, mudras, and yoga for any disease or condition, please WhatsApp your topic to +91 96715 65556 (Nadi Vaidya Pharmacy Pvt Ltd). We will respond as soon as possible.