In today’s fast-paced world, ambition is often celebrated as the driving force behind success. It propels us to achieve great things, whether it’s climbing the corporate ladder, running a successful business, or excelling in our personal endeavors. However, while ambition can be a powerful motivator, it’s crucial to recognize the hidden costs that often accompany it. The physical and mental strain that comes with relentless ambition can take a significant toll on our health and well-being.

The Physical Toll of Unchecked Ambition

When we’re driven by ambition, it’s easy to prioritize work over our physical health. Long hours at the office, late nights, and high-stress environments can all lead to a range of physical health issues.

• Chronic Fatigue: Ambition often demands long hours, leaving little time for rest and recovery. Over time, this can lead to chronic fatigue, where you’re constantly tired and struggle to find the energy to get through the day. This not only affects your productivity but also impacts your overall quality of life.
• Weight Gain and Poor Nutrition: When you’re focused on achieving your goals, it’s easy to neglect healthy eating habits. Fast food and convenience meals become the norm, leading to weight gain and poor nutrition. This can further exacerbate feelings of fatigue and decrease your ability to manage stress.
• Sleep Deprivation: Ambitious individuals often sacrifice sleep to squeeze more hours into their day. However, sleep is essential for physical recovery and mental clarity. Chronic sleep deprivation can lead to a host of health issues, including impaired cognitive function, weakened immune system, and increased risk of chronic diseases.
• Musculoskeletal Problems: Sitting for long periods, hunching over a computer, and not taking breaks to move around can lead to musculoskeletal problems like back pain, neck strain, and tension headaches. Over time, these issues can become chronic, affecting your ability to work effectively.
• Weakened Immune System: The constant stress and lack of self-care that often accompany ambition can weaken your immune system, making you more susceptible to illnesses. This can lead to more sick days, decreased productivity, and a prolonged recovery time.

The Mental Strain of Ambition

While the physical costs of ambition are concerning, the mental and emotional toll can be just as significant, if not more so.

• Chronic Stress: Ambition often comes with high expectations and constant pressure to perform. This can lead to chronic stress, which is a major contributor to mental health issues like anxiety and depression. When stress becomes a constant companion, it can be difficult to find joy in your achievements or to relax and unwind.
• Burnout: Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It often occurs when you feel overwhelmed by your responsibilities and are unable to meet constant demands. Burnout can leave you feeling detached, unmotivated, and unable to cope with even the smallest tasks.
• Anxiety and Depression: The pressure to succeed can create a sense of anxiety about the future and fear of failure. When things don’t go as planned, it can lead to feelings of inadequacy and depression. This can create a vicious cycle, where the more you push yourself, the worse you feel.
• Isolation: Ambition can sometimes lead to isolation, as you may prioritize work over relationships and social interactions. This lack of social support can intensify feelings of loneliness and exacerbate mental health issues.
• Imposter Syndrome: Many high achievers struggle with imposter syndrome, where they feel like a fraud despite their accomplishments. This can create constant self-doubt and anxiety, further fueling the mental strain.

Finding Balance: The Key to Sustainable Success

The good news is that it’s possible to pursue your ambitions without sacrificing your health and well-being. Here are a few strategies to help you find balance:

• Prioritize Self-Care: Make self-care a non-negotiable part of your routine. This includes getting enough sleep, eating nutritious meals, exercising regularly, and taking time to relax and recharge.
• Set Boundaries: Learn to set boundaries between work and personal life. This might mean turning off your phone after a certain time, not checking emails on weekends, or saying no to additional responsibilities that don’t align with your priorities.
• Manage Stress: Incorporate stress management techniques into your daily routine, such as meditation, deep breathing exercises, or spending time in nature. These practices can help you stay grounded and manage the pressures of ambition more effectively.
• Seek Support: Don’t be afraid to seek support when you need it. Whether it’s talking to a therapist, joining a support group, or simply reaching out to friends and family, having a strong support system can make a world of difference.
• Focus on Long-Term Goals: Instead of getting caught up in the hustle, focus on your long-term goals and the bigger picture. Remember that sustainable success is about maintaining your health and well-being while achieving your ambitions.

Conclusion

Ambition is a powerful force that can drive you to achieve great things, but it’s important to recognize and address the hidden costs that come with it. By taking steps to manage the physical and mental strain of ambition, you can pursue your goals in a way that supports your overall well-being and leads to sustainable success. Remember, your health is your greatest asset—take care of it, and it will take care of you.

 What if I told you that gratitude has the power to rewire your brain and change your mindset? It may sound too good to be true, and in a world filled with distractions, stress, and constant striving, it’s easy to overlook practicing gratitude.

Positive psychology, the study of what makes life worth living, has uncovered the extraordinary impact of gratitude on our well-being. By focusing on the positive aspects of our lives, we can rewire our brains and shift our mindset towards greater happiness and fulfillment. Read further to explore the amazing potential of gratitude.

The Science of Practicing Gratitude

Discover the fascinating science behind practicing gratitude. Studies have shown that actively expressing gratitude activates specific regions in the brain associated with happiness, empathy, and social connection. When you make gratitude a habit, you are rewiring your brain to focus on the positive aspects of your life, leading to a more positive mindset and improved well-being.

Sources:

1. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377–389.
2. Fox, G. R., Kaplan, J., Damasio, H., & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in psychology, 6, 1491.

The Benefits of Practicing Gratitude

Explore the wide-ranging benefits of making gratitude a regular practice in your life:

Enhanced Emotional Well-being:

Practicing gratitude reduces negative emotions like envy and resentment while increasing positive emotions such as joy, contentment, and optimism. It acts as a natural mood booster, promoting emotional resilience and overall well-being.

Improved Physical Health:

Research has shown that grateful individuals experience fewer aches and pains, have lower blood pressure, and enjoy better sleep quality. Gratitude’s positive impact on physical health is linked to reduced stress levels and a strengthened immune system.

Strengthened Relationships:

Practicing gratitude nurtures social connections and strengthens bonds with loved ones. When we express appreciation for others, it fosters a sense of belonging and deepens our relationships. Gratitude acts as a powerful tool for building and maintaining meaningful connections.

Sources:

1. Sansone, R. A., & Sansone, L. A. (2010). Gratitude and Well Being: The Benefits of Appreciation. Psychiatry (Edgmont (Pa. : Township)), 7(11), 18–22.
2. Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.

Practical Tips to Practice Gratitude

Now, let’s explore actionable techniques to incorporate gratitude into your daily life and make it a sustainable practice:

Gratitude Journaling:

Set aside a few minutes each day to write down three things you are grateful for. Be specific and reflect on both significant and small blessings in your life. Journaling helps train your brain to focus on the positive.

Try filling in this simple Gratitude Form I created. These daily Gratitude and Self-Appreciation Entries will help you on your journey to rewiring your brain. 

Gratitude Letters:

Write heartfelt letters expressing your gratitude to those who have made a positive impact on your life. Personally deliver or send them via email or traditional mail. This act of appreciation not only brings joy to others but also reinforces your own sense of gratitude.

Mindful Gratitude:

Incorporate gratitude into your mindfulness or meditation practice. Take a few moments to reflect on the things you are grateful for, allowing yourself to fully experience the emotions associated with gratitude.

Sources:

1. Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions. American Psychologist, 60(5), 410–421.
2. Lyubomirsky, S., Dickerhoof, R., Boehm, J. K., & Sheldon, K. M. (2011). Becoming happier takes both a will and a proper way: an experimental longitudinal intervention to boost well-being. Emotion, 11(2), 391–402.

FAQs (Frequently Asked Questions) On How To Practice Gratitude :

Q1: How does practicing gratitude help rewire the brain?

Practicing gratitude helps rewire the brain by strengthening neural pathways associated with positive thinking and emotional well-being. It shifts our focus from negativity to the positive aspects of life, rewiring the brain to seek out and appreciate moments of gratitude. Over time, this rewiring leads to a more positive mindset and outlook.

Q2: How often should I practice gratitude to see results?

Consistency is key when it comes to practicing gratitude. It’s recommended to incorporate gratitude into your daily routine. Spending just a few minutes each day to reflect on and express gratitude can yield significant results over time. However, the frequency can vary based on personal preference and availability. Find a practice that works for you, whether it’s daily, a few times a week, or even weekly, and commit to it.

Q3: Can I practice gratitude even when facing challenges?

Absolutely! In fact, practicing gratitude during challenging times can be particularly beneficial. While it may be harder to find things to be grateful for, shifting your focus to even the smallest positive aspects can help you maintain resilience and perspective. Expressing gratitude for the support you have, the lessons learned, or the strength you’ve gained can help reframe challenging situation and foster a sense of hope and growth

Q4: Is gratitude a religious or spiritual practice?

Gratitude is not limited to any specific religion or spiritual belief. It is a universal practice that transcends cultural and religious boundaries. While gratitude may be incorporated into religious or spiritual practices, its essence lies in acknowledging and appreciating the positive aspects of life, fostering a sense of connection, and cultivating a positive mindset. Gratitude can be practiced by anyone, regardless of their religious or spiritual background.

Q5: Can children benefit from practicing gratitude?

Absolutely! Children can benefit greatly from practicing gratitude. Teaching children to express appreciation and notice the good things in their lives helps develop a positive mindset, empathy, and resilience. Encouraging them to keep gratitude journals, share what they are grateful for at mealtimes, or write thank-you notes fosters a sense of gratitude and nurtures their emotional well-being. Starting gratitude practices from a young age can have a lasting impact on their overall development and happiness.

Conclusion

Embracing the practice of gratitude not only transforms your own life but also has a ripple effect in your community and beyond. Imagine a world where gratitude is a common practice, where acts of kindness, appreciation, and empathy flourish. By practicing gratitude, you have the power to spread positivity and contribute to a brighter future.

Connect With Me

Embarking on a 1-on-1 coaching journey with me will provide you with the guidance, support, and personalized strategies you need to truly embody gratitude and experience its profound benefits. Together, we’ll navigate the challenges, celebrate your progress, and create a lasting positive change in your mindset and life.

Hey there, fellow life explorer! Have you ever marveled at the incredible capacity of the human brain to adapt, learn, and change? Imagine having the ability to rewire your brain and unlock new possibilities for personal growth and self-improvement. It’s not a fantasy; it’s a real phenomenon called neuroplasticity, and today we’re diving headfirst into this mind-blowing topic!

In this blog post, we’ll take you on a captivating journey through the world of neuroplasticity. We’ll explain what it is, how it works, how to get in a neuroplastic state, and most importantly, how you can harness its power to transform your life.

What is Neuroplasticity?

Neuroplasticity refers to the brain’s remarkable ability to adapt and reorganize itself by forming new neural connections throughout life. In simpler terms, it means that your brain is not a fixed, unchangeable entity. It is a dynamic and ever-evolving organ capable of rewiring itself based on your experiences, thoughts, and actions.

Imagine your brain as a vast network of roads. The more you travel on a particular road, the stronger and more well-paved it becomes. Neuroplasticity allows you to create new roads, reshape existing ones, and even reroute traffic. This rewiring process enables you to learn new skills, recover from injuries, change habits, and adapt to life’s challenges.

Benefits Of Neuroplasticity

Now that we’ve grasped the essence of neuroplasticity, let’s explore how it can be applied to enhance various aspects of our lives.

1. Enhancing Cognitive Abilities:

Whether you want to improve your memory, boost your creativity, or sharpen your focus, neuroplasticity has got your back. The brain’s ability to create new neural connections means that you can actively train and strengthen your cognitive skills. Just like a muscle, the more you exercise your brain, the stronger and more efficient it becomes.

We’ll share practical techniques and engaging anecdotes to help you optimize your brainpower in everyday situations. From memory hacks to creative thinking exercises, you’ll discover a treasure trove of tools to unlock your full cognitive potential.

2. Overcoming Limiting Beliefs:

We all have those nagging self-doubts and negative beliefs that hold us back from reaching our goals. But guess what? Neuroplasticity offers a powerful antidote to these self-imposed limitations. By understanding how your brain forms and reinforces beliefs, you can challenge and rewire those thoughts that no longer serve you.

It’s very possible to overcome your limiting beliefs and take actionable steps to reprogram your mindset.

3. Cultivating Emotional Resilience:

Life can throw us curveballs, leaving us feeling overwhelmed and emotionally drained. However, with neuroplasticity, you have the ability to reshape your brain’s response to stress, build resilience, and cultivate a positive emotional state.

4. Transforming Habits and Behaviors:

Are there habits or behaviors you wish to change? Neuroplasticity holds the key to breaking free from old patterns and creating new, healthier ones. By understanding the neural processes underlying habit formation, you can consciously reshape your brain’s automatic responses.

5. Unleashing Personal Growth Potential:

Neuroplasticity is a catalyst for personal growth and self-transformation. By embracing the idea that you can change and grow, you open yourself up to a world of infinite possibilities. Together, we’ll navigate the ups and downs of the personal growth journey, celebrating victories and providing support during challenges.

Tools And Exercises To Encourage Neuroplasticity

Now that you understand the incredible potential of neuroplasticity, you’re probably wondering how to actively engage in rewiring your brain. Well, wonder no more! We’ve got you covered with a range of practical exercises and activities that will help you tap into the power of neuroplasticity and unleash your brain’s transformative abilities. Let’s dive in!

1. Learn Something New:

One of the most effective ways to engage neuroplasticity is by challenging your brain with new and unfamiliar activities. Whether it’s playing a musical instrument, learning a foreign language, or picking up a new hobby, exposing your brain to novel experiences stimulates the formation of new neural connections. So, step out of your comfort zone and embrace the joy of lifelong learning!

2. Embrace Mindfulness and Meditation:

Practicing mindfulness and meditation not only cultivates a sense of inner peace but also has a profound impact on your brain’s structure and function. Research shows that regular mindfulness practice enhances neuroplasticity, particularly in regions associated with attention and emotional regulation. Find a quiet space, focus on your breath, and let your brain forge new pathways towards a more present and centered self.

3. Engage in Physical Exercise:

Exercise is not only beneficial for your physical health but also a powerful catalyst for neuroplasticity. Aerobic activities like jogging, dancing, or cycling increase blood flow to the brain, promote the growth of new neurons, and enhance synaptic plasticity. So, lace up those sneakers and let your body and brain reap the rewards of regular exercise.

4. Practice Cognitive Challenges:

Give your brain a workout by engaging in cognitive challenges and brain teasers. Solve puzzles, crosswords, Sudoku, or try brain-training apps that offer a range of memory and attention exercises. These activities stimulate various cognitive functions and encourage your brain to form new connections, ultimately sharpening your mental acuity and boosting neuroplasticity.

Adopt A Growth Mindset

Remember, neuroplasticity is not just limited to specific exercises or activities—it can be embraced in your everyday life. By adopting a growth mindset, you open yourself up to new experiences and opportunities for learning and growth. Seek out diverse perspectives, take on new responsibilities, and embrace challenges as opportunities for personal development. With each small step, you’re rewiring your brain and nurturing a lifelong journey of self-improvement.

Learn To Be Consistent

It’s important to note that consistency is key when it comes to engaging in neuroplasticity exercises. Set aside regular time in your schedule to actively participate in these activities and make them a part of your lifestyle. Over time, you’ll witness the remarkable transformation happening within your brain and experience the profound effects in various aspects of your life.

Break Free from Limiting Beliefs: Challenge and rewire your self-doubts and limiting beliefs. Learn how to overcome obstacles and unlock your true potential.

Commonly Asked Questions On Neuroplasticity:

Q1: Can neuroplasticity benefit individuals of all ages?

Absolutely! Neuroplasticity is not limited to a specific age group. It applies to everyone, from infants to the elderly. Your brain has the potential to change and adapt throughout your entire life.

Q2: How long does it take to see the effects of neuroplasticity?

The time it takes to witness changes varies from person to person. Small changes can occur relatively quickly, while larger transformations may require more time and consistent effort. Remember, patience and persistence are key.

Q3: Can neuroplasticity help with overcoming trauma or PTSD?

Yes, neuroplasticity plays a crucial role in recovering from trauma. With the right techniques and support, you can rewire your brain to heal from traumatic experiences and find resilience.

Q4: Are there any activities or habits that hinder neuroplasticity?

Yes, certain factors can impede neuroplasticity, such as chronic stress, a sedentary lifestyle, and excessive alcohol consumption. It’s important to adopt a healthy lifestyle that supports brain health to maximize the benefits of neuroplasticity.

Q5: Can neuroplasticity help with age-related cognitive decline?

Absolutely! Engaging in mentally stimulating activities, learning new skills, and maintaining a healthy lifestyle can help preserve cognitive function and mitigate age-related decline.

Connect With Me

Remember, you possess an extraordinary power within you—the power to change and grow.

Work with me and embrace the concept of neuroplasticity, join my community, and let’s embark on a transformative journey together. Harness the incredible potential of your brain and unlock the limitless possibilities that await you. It’s time to rewrite your story and create the life you deserve!

References:

• Doidge, N. (2007). The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science.
• Merzenich, M. (2013). Soft-wired: How the New Science of Brain Plasticity Can Change Your Life.
• Schacter, D. L., et al. (2011). Psychology.
• Davidson, R. J., & Begley, S. (2012). The Emotional Life of Your Brain: How Its Unique Patterns Affect the Way You Think, Feel, and Live—and How You Can Change Them.

Welcome to the empowering world of self-esteem and confidence! As a health coach, I understand the profound impact that these two pillars have on your overall wellbeing, health, and happiness. In this article, we will explore the connection between self-esteem, confidence, and your overall quality of life. Additionally, I will provide valuable insights and tools to help you enhance your self-esteem, build unshakable confidence, and cultivate resilience

The Self-Esteem Quiz

let’s begin by taking a quick self-esteem quiz to assess where you stand on your journey towards self-discovery and self-empowerment

The Power of Self-Esteem and Confidence

Self-esteem and confidence are the cornerstones of a fulfilling and balanced life. When you have a healthy self-esteem, you view yourself with compassion and appreciation, recognizing your inherent worth. Confidence, on the other hand, enables you to trust in your abilities and take action towards achieving your goals. Together, they create a solid foundation for mental, emotional, and physical wellbeing.

The importance of self-esteem according to science

Research shows that individuals with high self-esteem and confidence experience lower levels of stress, improved relationships, and enhanced resilience. They are more likely to set and achieve meaningful goals, make healthier lifestyle choices, and overcome obstacles with grace.

Building Self-Esteem and Confidence

If you find yourself struggling with low self-esteem or wavering confidence, fret not. It is within your power to cultivate and nurture these qualities. As a health coach, I can guide you through this transformative journey.

Embracing Self-Discovery or Self-Awareness

By exploring your values, strengths, and passions, you can gain a deeper understanding of yourself and what brings you joy. Through personalized coaching sessions, I will help you uncover your true potential and build a positive self-image.

Challenging Limiting Beliefs

We all carry limiting beliefs that hinder our self-esteem and confidence. Together, we will identify and reframe these beliefs, replacing them with empowering and supportive thoughts. This process will enable you to embrace new possibilities and create a more empowering narrative for yourself.

Cultivating Self-Compassion

Self-compassion is a powerful tool in building self-esteem and resilience. I will provide you with practical exercises and techniques to treat yourself with kindness, understanding, and forgiveness. By developing self-compassion, you will enhance your self-worth and develop a stronger sense of confidence.

Setting and Achieving Goals

Goal-setting is an essential aspect of building confidence. I will help you identify realistic and achievable goals that align with your values and aspirations. Together, we will create an action plan, breaking down these goals into smaller, manageable steps that lead to significant progress and a sense of accomplishment.

Tools for Resilience

Resilience is the ability to bounce back from challenges and setbacks. It goes hand in hand with self-esteem and confidence, as it equips you with the strength to navigate life’s ups and downs. Here are some effective tools to boost your resilience:

Mindfulness and Self-Care

By practicing mindfulness and prioritizing self-care, you can nurture your mental and emotional wellbeing. Engaging in activities that bring you joy, such as yoga, meditation, or spending time in nature, helps build resilience and a positive mindset.

Cultivating a Supportive Network

Surrounding yourself with positive, uplifting individuals who believe in you is crucial. Seek out supportive friends, family, or join communities where you can connect with like-minded individuals on your journey towards personal growth.

Developing Coping Strategies

Life is full of challenges, but it’s how we handle them that truly matters. Together, we will explore and develop effective coping strategies to manage stress, overcome obstacles, and maintain a positive outlook.

Connect With Me

Congratulations on taking this step towards unlocking your inner power!

Understanding the importance of self-esteem and confidence is the first step towards transforming your life. Remember, you have the ability to cultivate these qualities and develop resilience. As a health coach, I am committed to supporting you on this empowering journey. Reach out today, and let’s embark on a transformative path towards a life filled with self-love, confidence, and wellbeing.

I’ve been living with a hiatus hernia since 2018. For two years before that, I was suffering from continual bloating and constipation. I became so used to a burning throat that I incorporated it into my daily life.

In March 2019, I admitted defeat and went for a gastroscopy and colonoscopy. The tests revealed my diagnosis of a hiatus hernia. Determined to stay off medication, I researched all I could on the subject. I discovered three main areas contributing to my ill-health: Diet, Lifestyle and stress, and physical abnormalities.

My journey to recovery is a success story that I’m happy to share. With a few adjustments, you too can live a completely normal, acid-free life.

What Is A Hiatus Hernia?

Part of your stomach pushes up through your diaphragm muscle into your chest cavity. It does this through a small opening in your diaphragm that’s meant for your esophagus.

Pictures of Hiatus Hernia

To better treat a hiatus hernia, it’s important to understand what it is and how it looks. These pictures depict just that.  

What Does A Hiatal Hernia Attack Feel Like?

This very much depends on you, what you eat, and how severe your hernia is.

If you’re suffering from a hernia, you’ll have good and bad days. For example, you might experience bloating after eating and a burning sensation in your chest and throat. This is because stomach acid moves up into your esophagus (food pipe) and your throat.

Other symptoms include shortness of breath, irregular breathing patterns, and chest pains (1).

In an acute attack, you might mistake a hernia for a heart attack. Either way, if you’re experiencing chest pains, consult your doctor to be safe.

Hiatus Hernia Symptoms

These are the most commonly reported symptoms amongst Hiatal Hernia sufferers (2) :

1. Burning sensation in the chest area.
2. Bitter or sour taste in the back of the throat.
3. Bloating and belching after eating.
4. Pain in the stomach or esophagus.

What Causes A Hiatal Hernia Flare-Up?

It’s not always possible to work out the exact cause of a hernia. That’s if we’re assuming there’s only one cause, to begin with. Most digestive problems result from a combination of events that build up over time.

The most common cause of a hiatal hernia is an increase in pressure in the abdomen area. Reasons for increased pressure include pregnancy, obesity, and having excess fluid in the abdomen. Coughing or vomiting, constipation causing straining during a bowel movement, heavy lifting, and physical injuries are other causes.

Dysbiosis is a fancy word describing an imbalance in your gut flora. By having too many harmful bacterias in your gut, you’re at risk of suffering from serious gut issues. For example, dysbiosis might be the reason why you’re constipated or straining during a bowel movement. 

A flare-up in hernia symptoms is often caused by stress and what we eat. Acidic food and drinks weaken the band of muscles separating your esophagus from your stomach. This area is called the lower oesophageal sphincter. When this sphincter weakens, stomach acid flows back up into your esophagus.

1. Balance Your Acid Levels

Stomach acid, digestive enzymes, and beneficial bacteria break food down in your stomach. If you don’t have enough stomach acid, you’ll battle to digest food. If you can’t digest what you eat, you’ll put extra pressure on your abdomen, making the hernia worse.

Undigested food also weakens the valve between your stomach and your esophagus, the esophageal sphincter. As a result, stomach acid spills up into your throat every time you eat. This backflow of acid is what we refer to as reflux.

90% of people have too little acid in their stomachs. Not the other way around. But why are so many people on treatment to lower stomach acid levels? Overprescribing of PPIs (acid blockers) happens about 50% of the time (3). Like most things treated with ‘modern medicine,’ we treat the symptoms, not the root cause (4).

Antacids temporarily neutralize your stomach acid but don’t correct the underlying problem. Nevertheless, many reflux sufferers rely heavily on antacids.

Increasing your stomach acid could cure your struggle with acid reflux for good. And without needing long-term medication.

There’s a home test you can do to see if your stomach acid levels are low.

1. Mix 1 tsp of sodium bicarbonate, aka baking soda, into a glass of water.
2. Drink the entire glass and immediately set a timer for 3 minutes.
3. If you burp within the 3 minutes, you have high enough acid levels in your stomach.
4. If you burp much later or not at all, you could be suffering from hypochlorhydria (low stomach acid).

Stomach acid and sodium bicarb create a chemical reaction in your stomach. If you have enough levels of both components, you’ll release carbon dioxide gas, which causes a burp.

Make sure you take the test first thing in the morning before you eat or drink anything. Then, repeat the test for one week to make sure.

I have been both the pharmacist and the patient in this scenario. I treat thousands of people with over-the-counter antacid medication for their reflux. And with my hiatus hernia, I’ve suffered from reflux and treated it myself. I can assure you that living on antacids is not the way to treat your condition successfully.

If you’re suffering from reflux caused by a hiatal hernia, I wouldn’t recommend taking pure hydrochloric acid (HCL) pills. Instead, the goal is to increase your stomach acid levels naturally. This will optimize your digestion to heal your esophageal sphincter and decrease pressure on your abdomen.

How do you correct low stomach acid levels?

• Stop taking antacids and acid-blocker medication.
• Eat slower and chew properly.
• Eat more plant-based meals. Reduce the processed foods.
• Drink more water. It’s essential for acid production. Read my article on Detox Water for all the benefits of drinking more water.
• Eat less sugar. Try sugar alternatives like my awesome Date Syrup. It’s easy to make and packed with fibre.
• Drink apple cider vinegar diluted in water.
• Try my Homemade Sour Gummies– they help stimulate gastric juices.
• Drink fresh lemon water. It’s acid neutralizing.
• Check your zinc levels. Zinc is essential for the stomach to make HCL.
• Treat an infection. Helicobacter Pylori bacteria causes low stomach acid (5).
• Address a chronic illness—hypothyroidism (6) as well as stomach and pancreatic cancers.

Increase and normalize your stomach acid levels by eating more healthier, plant-based foods. Chew slowly and eat mindfully. We touch on this again in the section on scrutinizing your relationship with food.

2. Regulate Your Fiber Intake

If you’ve got digestive problems, make sure you get enough fiber in your diet. Hiatal hernia is rare among populations eating high-fiber diets (7)

Your gut flora needs adequate fiber (also called prebiotics) as its food source to survive. High fiber foods include most fruits, vegetables, salads, ground flaxseeds, beans, and lentils.

You can’t simply supplement with fiber tablets or powders. Research shows that their effect is not the same as getting fiber from your diet (8). Instead, use a nutrient/calorie tracker app to see if the food you eat gives you the daily recommended amounts.

When trying to mend your gut and introduce more fiber into your diet, do it slowly. A sudden increase in fiber will cause temporary cramping, bloating, and gas. Start with small portions and increase them over time. Try not to overeat raw foods. Fry/steam your veggies and cook your oats. Rinse legumes and beans before cooking them.

3. Correct Gut Flora Imbalances

Your gut is filled with trillions of bacteria. Between 300 to 500 species, to be exact (9). It sounds gross, but without them, you wouldn’t be able to function. Your digestion, immunity, and mental health all depend on their presence (10).

On occasion, your beneficial gut flora levels decline. When this happens, harmful bacterias increase, and you have an imbalance (dysbiosis).

An increase in harmful bacteria occurs if you have poor dental hygiene. Bacteria levels increase in your mouth and carry it down to your gut. Unprotected sex is another way of introducing harmful bacterias.

A decrease in your beneficial bacteria also happens for many reasons. Some include taking antibiotics, overdoing alcohol, sugar, or processed food. Even how much you sleep, exercise and stress affect your flora levels.

It might take some time to build up excellent flora levels in your digestive system. For a more immediate effect, take a good probiotic capsule every day. Just remember, you’ll need to keep your gut bacteria alive by feeding them with prebiotics (fibrous food).

4. Improve Nutritional Imbalances

We’ve already established how vital gut flora is to one’s general health. What you eat has a massive impact on the type, quality, and quantity of flora you carry.

Research studies have shown that changing to a plant-based diet can positively increase your intestinal bacteria (11) (12).

My goal is not to convince you to turn vegan but to encourage you to eat a diverse diet filled with plant-based foods.
Over 75% of what we eat comes from only 12 plants and 5 animal species. Our western way of eating has diminished diet diversity to dismal numbers (13). Even sticking to a gluten-free diet can negatively impact your gut flora (14).

Drinking alcohol, smoking cigarettes, and eating artificial sweeteners kill certain gut floras. Foods high in sugars and fat also harm them. These foods also feed bad bacteria and cause gut inflammation. High-fat meals also cause higher acid levels in the esophagus within the first few hours after a meal.

I noticed I was eating far too much sodium and drinking far too little water. As a result, I hardly ever get reflux anymore, but if I do, it’s generally because of this.

When trying to mend your gut try not to eat raw foods. Lightly fry/steam your veggies and cook your oats. It’s easier on your digestion. Also, remember to eat whole foods instead of drinking smoothies.

5. Analyze Your Relationship With Food

80% of what you’ve learned from this post centers around good nutrition. By eating the right foods at the correct times, you’ll be solving most of your hernia-related symptoms. Eating correctly doesn’t have to be complicated; it takes some planning and focus. Below are a few steps you can take to help you along the way.

• Get rid of all processed foods in your house. Examples are crisps, sweets, chocolates, sodas, and biscuits. Once you’ve removed these items, the temptation is gone.
• Plan your meals ahead of time. Make a five-day menu for breakfast, lunch, and dinner. Then, go out and buy all the ingredients needed for these meals.
• Work out how much time you’ll need each day to prepare your meals. For example, you might consider using a slow cooker in the morning. You could also make and freeze dishes ahead of time.
•  Avoid eating or drinking acidic foods. For example, tomato sauce, coffee, chocolate, and fruit juice can irritate the esophageal lining.

How you eat is equally as important as what you eat. Ever heard the phrase mindful eating? Keep these steps in mind when eating a meal.

• Control the size of your meal.
• Eat slowly, chew your food correctly, and take your time.
• When you eat, focus on the meal itself. Don’t be distracted by the tv or your phone.
• Stop eating when you’re full. It would be best to eat because you’re hungry and not out of boredom or because you need to finish what’s on your plate.
• Eat meals two to three hours before lying down.
•  Avoid snacking before bedtime.

6. Repair Physical Abnormalities

As soon as I received my hiatus hernia diagnosis, I started researching. Within minutes I was watching a youtube video that later changed my life. This video explains how to pull your stomach back down into your abdomen from your chest. After trying it out, I experienced almost instantaneous relief. I continue to use this technique when I have a flare-up, which is hardly ever now.

There are many free videos online showing you how to fix your hernia (15)(16). You don’t have to do them forever, but you’ll keep your stomach where it should be until the hernia repairs.

If you don’t have time to watch the videos, I’ve included the steps below:

1. As you wake up, stand up and drink a glass of warm water.
2. Rise on your toes, with your arms raised above your head.
3. Take a deep breath in, making sure to expand your diaphragm.
4. Quickly drop down onto your heels as you breathe out.

The breathing, and the weight of water in your stomach, force your stomach back down into your abdomen.

Once your stomach is in the correct position, work on strengthening your diaphragm. Take a few short quick breaths with your mouth open and your arms up high. The panting tightens the diaphragm, closing the hole.

Go to the Chiropracter and check your alignment. Because you’re so active, you may be unaligned and need some physical adjustments too. There’s a significant link between alignment /vagal nerve/hernia problems (17).

Try as much as possible to decrease the pressure on your abdomen. For example, don’t wear tight belts or clothing, and make sure you empty your bladder if it’s full.

7. Manage Your Stress

Stress is arguably one of the most important influences affecting your health. Your digestive system is no exception to this (18). Worrying too much can decrease your gut flora levels and change your digestion speed.

Everyone deals with stress differently. First, you’ll need to find what works for you. Below are some of the steps others take to relieve stress.

• Remove the stressors from your life.
• Meditate or do yoga.
• Exercise regularly
• Practice being mindful. Enjoy all the small positive things that happen in your life.
• Take a relaxing bath or get a massage.
• Sleep for at least 7 hours each night.
• Distractions help, start a new hobby.
• Meet with friends or family.
• Eat more nutritious food; you’ll feel better.
• Change your surroundings, get outside and enjoy the sun or fresh air.

8. Diminish Candida (yeast) overgrowth

Thrush occurs when there’s an overgrowth of the candida fungus. It’s your body’s way of telling you that you have an imbalance.

Treat thrush by working on these main points.

• Boost your gut bacteria levels.
• Decrease your sugar intake to starve the fungus.
• Strengthen your immune system to fight candida.

9. Destroy Unwanted Parasites

If you suffer from stomach issues, you’re more prone to having unwanted parasites. For example, gut parasites create an acid environment in your stomach, which gives you more reflux.

Improve your gut flora levels and eat nutritious food to destroy these parasites. Add parasite-killing foods to your diet. Things like garlic, coconut oil, pumpkin seeds, and probiotics will help get rid of them.

If you think you’re harboring parasites, you can do a stool sample to find out. But be warned; you might get a false negative which is common with these tests.

Hiatus Hernia Exercises

The right kind of exercises can be very beneficial for a hiatus hernia. But keep in mind, intense exercises could make things worse. So instead, you need to focus on gentle exercises that strengthen your diaphragm.

Deep, controlled breathing used in yoga is a great way to strengthen your diaphragm.

Diaphragm strengthening exercise:

Lie down with one hand on your belly and the other on your chest. Breathe in deeply so that your stomach presses against your hand. Hold your breath and then exhale. On the exhale, you’ll feel your stomach move back down. Do this a couple of times in the morning and at bedtime.

Weight loss Exercises

If you’re overweight, try light running, swimming, and low-impact aerobics to burn fat. In addition, losing a few pounds could improve your hiatal hernia symptoms. It does this by reducing excess pressure on your abdomen area and strengthening your stomach muscles and diaphragm.

Whenever you’re exercising or lying down, keep your head raised a few inches higher than the rest of your body. Gravity will help keep your stomach’s contents in your stomach.

Hiatus Hernia Treatment

If you have a hiatus hernia, but you’re symptom-free, you might not need treatment at all. But, If you have frequent flare-ups, it’s best to treat them as soon as possible.

The 3 Treatment options included

• Diet and Lifestyle Changes
• Medication
• Surgery

We mentioned lifestyle and dietary changes you can make to treat your hernia. These changes could make a big difference and prevent your symptoms from coming back. For more immediate and short-term relief, medication is also an option.

Antacids and Alginates

Antacids neutralize stomach acid, and alginates form a barrier against excess acid. You can find both options in the grocery stores as well as pharmacies. However, these drugs offer short-term relief only.

Antacids contain magnesium, calcium, aluminum, or a mix of them all. Side-effects range from diarrhea, constipation, kidney stones, and even osteoporosis. In addition, antacids can affect your electrolyte levels, causing potentially big adverse effects long term. For this reason, it’s best to use them sparingly.

H2-receptor blockers

These drugs reduce acid production. You’ll find them behind the dispensary in pharmacies. They’re for short-term use only. They include ingredients like cimetidine, famotidine, and nizatidine.

These drugs specifically decrease nighttime acid production. This is helpful for people suffering from peptic ulcers which occur mostly at night. They’re not the best for controlling acid reflux, though (19).

PPI’s (proton pump inhibitors)

This group of drugs has gained immense popularity. Once on prescription only, PPI’s are now available over-the-counter in weaker strengths. They completely block acid production in the stomach. This gives your esophagus a break from all the acid reflux, allowing it to heal. They’re very effective against acid reflux, with effects lasting over 24 hours.

Ingredients include lansoprazole, omeprazole and pantoprazole.

Chronic use of these drugs can lower calcium and magnesium levels in your body. These lowered mineral levels aren’t easily remedied with supplements. For this reason, PPIs may cause bone fractures, kidney disease, and dementia. In addition, PPIs have the ability to reduce your gut bacteria diversity. This can result in pneumonia, Clostridium difficile diarrhea, and vitamin B12 deficiency (20),(21).

Surgery

If you can’t control your symptoms with lifestyle changes or medication, surgery might be for you. It’s also considered when there’s almost irreversible damage to the esophagus. You’ll need to discuss all the pros and cons with your doctor before taking on such a big decision.

Hiatus Hernia Diet

For a detailed report on the types of foods to eat or avoid, please refer to points 2-5 above.

In a nutshell

• Eat more fiber and foods beneficial to your gut microbiome.
• Get rid of processed foods and ‘junk food’ items.
• Eat more fruit and vegetables every day.
• Drink at least 1,5 liters of water every day.
• Stop stomach and drinking excessive amounts of alcohol.

Conclusion

You might be at the start of your journey and are daunted by the amount of ‘work’ you still have to put in. But, if you break it down and tackle one thing at a time, you’ll find it to be more manageable.

The best part is, you’ll reap the rewards with every positive change you make. Nothing motivates better than seeing results and feeling better.