( Read in Odia ) Symptoms (what people usually feel)
Common:
- Burning pain in the chest, especially after meals (heartburn)
- Sour or bitter taste in the mouth, food coming back up (regurgitation)
- Bloating, burping, or a heavy, uncomfortable stomach
- Nausea or queasy feeling, especially after overeating
- Throat irritation, hoarseness, or a lump-in-the-throat feeling
- Bad breath, especially in the morning
Less common but important:
- Trouble swallowing or feeling like food sticks
- Persistent cough or wheeze, worse at night
- Hiccups, voice changes
If symptoms worsen after lying down or bending over, that also points toward reflux.
What “acidity” actually is
“Acidity” is a catch-all term people use for acid reflux. In medical language, frequent reflux is called GERD. It happens when the valve at the bottom of your food pipe (the lower esophageal sphincter) relaxes or weakens, letting stomach contents flow backward and irritate the esophagus. That irritation causes the burning and sour belching.
Why it happens (root causes you can change)
- Eating large, late, or high-fat meals
- Lying down soon after eating
- Excess weight around the belly
- Smoking or alcohol
- Trigger foods and drinks for some people: caffeine, chocolate, mint, citrus, tomato, spicy or very oily foods
- Medicines that relax the valve or irritate the stomach (examples include certain blood-pressure meds, some asthma medicines, sedatives; talk to your clinician before changing any medicine)
From an Ayurvedic perspective, hyperacidity is often discussed under Amlapitta (pitta aggravation) and linked to irregular meals, overly spicy or sour foods, stress, and lack of sleep. The emphasis is on cooling, calming, and regularizing digestion.
Who’s more at risk
- People who overeat, skip meals, or eat at irregular times (common for students and office workers)
- Those who sit for long periods after meals
- Smokers and those who drink alcohol frequently
- People with overweight or pregnancy
- Anyone with frequent late-night dinners or chronic stress
What can happen if you ignore it
Untreated, ongoing reflux can inflame the esophagus, cause ulcers or narrowing, worsen asthma or cough, and over time increase the risk of Barrett’s esophagus. Get evaluated if symptoms are frequent or severe.
Step-by-step relief plan (Ayurveda + Naturopathy friendly)
Step 1: Calm today’s flare
- Sip warm water every 15–20 minutes for an hour. Many people find lukewarm water soothing and it helps wash acid back down.
- Posture reset: Sit upright; avoid lying down for at least 2–3 hours after meals. A gentle 10–15 minute walk after eating is ideal.
- Simple plate: Choose small, bland, low-fat meals for the rest of the day. Plain khichdi or rice with steamed vegetables works well.
- Cooling options people often tolerate:
- Buttermilk (thin, low-fat), whisked with a pinch of roasted cumin and a few crushed mint or coriander leaves.
- Coconut water or plain water.
- Ripe banana or cucumber slices if they suit you. Evidence is modest, but these low-acid, soothing foods are commonly used. If milk helps you, prefer low-fat milk; for some, full-fat milk can worsen reflux.
Note: Food triggers vary. If one of the above bothers you, skip it.
Step 2: Herbal kitchen supports (use like food, not as “pills”)
- Fennel tea: Lightly crush 1 tsp fennel seeds, simmer 5 minutes in 1 cup water, sip warm after meals. Fennel is a traditional carminative with some evidence for easing GI discomfort.
- Ginger micro-dose: If nausea or slow digestion is your main complaint, try a very mild ginger tea (2–3 thin slices simmered briefly). Ginger can help dyspepsia, but large amounts may worsen heartburn in some.
- Ajwain (carom) water: Lightly toast ½ tsp ajwain + ½ tsp cumin; steep in hot water 10 minutes and sip. Traditional for gas and heaviness; human data are limited.
- Tulsi (holy basil): Chew 2–3 fresh leaves or make a mild tea. Animal studies suggest gastro-protection; human evidence is limited, so treat it like a gentle home remedy.
Step 3: Breathing, not just eating
- Diaphragmatic breathing 5–10 minutes, twice daily. Lie on your back or sit, one hand on chest and one on belly. Breathe in through the nose so the belly rises, exhale slowly. This can reduce reflux episodes for some people and is considered safe.
Step 4: Tonight and this week
- Early, light dinner at least 3 hours before bed.
- Head-of-bed elevation for night symptoms. Use a wedge or raise the bed legs 6–10 inches. Extra pillows alone usually do not work.
- No tight waistbands after meals.
- Log your triggers for 7–10 days. Note meal timing, size, stress, sleep, and any food that consistently flares symptoms.
Ayurvedic support (work with a qualified practitioner)
Classical Ayurveda often recommends cooling, pitta-pacifying measures for Amlapitta. Common food-based supports include amla preparations, gentle bitters, and spice blends that favor coriander, cumin, fennel over chilies. Some classical formulations like Avipattikar churna or Yashtimadhu (licorice)-based preparations are used under supervision. Avoid self-medicating with herbo-mineral products or anything heavy on metals. People with high blood pressure, pregnancy, or on multiple medications should consult a clinician first because herbs can interact with medicines.
Naturopathic & home-based habits that make the biggest difference
Daily routine
- Morning: Start with lukewarm water. If bowels are sluggish, add a squeeze of lemon only if it does not trigger you.
- Meals: 3 main meals at regular times; keep portions moderate. Avoid long gaps and avoid lying down after meals.
- Walk after meals: 10–15 minutes of easy walking improves comfort.
- Stress care: 10 minutes of meditation or box-breathing at midday. Stress can amplify symptoms.
Yoga sequence (gentle and empty stomach)
- 3–5 rounds of Cat–Cow
- Child’s Pose with relaxed belly
- Seated forward fold with soft knees
- Finish with 5–10 minutes of diaphragmatic breathing and 3–5 minutes of left-side lying after meals if needed (left side reduces nighttime reflux for many). Breathing has supportive evidence; the rest are gentle, calming practices.
Diet guide: what to eat, what to ease off
Often better tolerated
- Oatmeal, porridge, plain rice, dal/khichdi
- Steamed or lightly sautéed vegetables, especially gourds, carrots, beans
- Ripe banana, melon, pear, papaya; cucumber
- Low-fat dairy or plant milks, diluted buttermilk
- Spices like cumin, coriander, fennel; small amounts of fresh ginger if it suits you
- Plenty of water through the day
Often troublesome
- Very spicy, deep-fried, or high-fat meals
- Large portions and late dinners
- Citrus, tomato, garlic, onion, mint, chocolate, coffee for many people
- Alcohol and tobacco products
- Peppermint and high-fat milk can relax the valve and worsen reflux in some; if you drink milk, choose low-fat. Triggers differ, so use your symptom log to personalize.
Lifestyle checklist (the “boring fixes” that work)
- Keep a steady meal schedule; avoid overeating and avoid long fasting gaps
- Lose a bit of weight if you carry extra around the middle
- Stop smoking; limit or avoid alcohol
- Don’t lie down for at least 2–3 hours after meals
- Raise the head of your bed for night symptoms
These steps have guideline-level support.
When to see a doctor
- Symptoms happen more than twice a week, are severe, or wake you at night
- You need over-the-counter remedies regularly for more than 2 weeks
- Red flags: trouble swallowing, bleeding, frequent vomiting, unintentional weight loss, chest pain that might be heart-related, or black stools. A clinician may suggest tests or medicines to protect your esophagus.
Quick 4-week plan you can follow
Week 1: Reset
Early dinners, small meals, trigger log, lukewarm water start, fennel tea after lunch and dinner, 10 minutes of diaphragmatic breathing twice daily.
Week 2: Build routine
Add a 15-minute walk after the main meal. Keep caffeine, alcohol, and very spicy or oily foods off the menu. Test low-fat buttermilk at lunch if you like it.
Week 3: Personalize
Use your log to drop the top 3 triggers. If nausea or heaviness is the main issue, keep ginger very mild and only if it helps. If gas is the main issue, keep ajwain-cumin water.
Week 4: Sustain
Raise the head of the bed if nights are still bad. Keep breathing practice. If you still need frequent antacids or symptoms persist, book a medical review.
A note on evidence and safety
- Lifestyle changes like meal timing, weight management, head-of-bed elevation, and avoiding smoking/alcohol are core recommendations in gastroenterology guidelines.
- Complementary approaches such as diaphragmatic breathing and acupuncture show promise as add-ons, but evidence is still developing. Discuss any new therapy with your clinician, especially supplements.
- Food-based remedies like fennel, ginger, banana, buttermilk/low-fat milk are commonly used. Evidence ranges from traditional use to small studies. Use your symptom log to see what actually helps you.
- Ayurvedic formulations should be chosen with a qualified practitioner. Avoid self-use of herbo-mineral products.
Bottom line
Acidity is common and very manageable. Start with regular meals, smaller portions, earlier dinners, simple cooling foods, and daily breathing practice. Add gentle kitchen remedies that suit your body. If symptoms keep returning, get medical advice. With a bit of awareness and steady habits, most people get solid control and feel normal again.
ଏସିଡିଟି ରୋଗ (Acidity/Hyperacidity)
ଲକ୍ଷଣ (ପ୍ରଥମେ ଯାହା ହୁଏ)
- ଖାଇବା ପରେ ଛାତିରେ ଜଳନ (heartburn)
- ଖଟ୍ଟା/ତୀତିଆ ଡକା
- ପେଟ ଫୁଲିଯିବା, ଅସୁବିଧା
- ବାନ୍ତିବୋଧ, ଭୋଜନ ପଚାରେ ସମସ୍ୟା
- କଣ୍ଠରେ ଖୁଜୁଳି, ଗଳାରେ ଖରାପିଆ, କିମ୍ବା “ଗଠି” ଭଳି ଅନୁଭବ
- ଖରାପ ଶ୍ୱାସ (bad breath)
କେବେ କେବେ ଦେଖାଯାଏ:
- ଖାଇବା ଗିଲିବାରେ ଅସୁବିଧା
- ନିରନ୍ତର କାଶ କିମ୍ବା ରାତିରେ ଅଧିକ କାଶ
- ହିକା, ଶବ୍ଦ ପରିବର୍ତ୍ତନ
ଏସିଡିଟି କ’ଣ
ପେଟର ତିକ୍ତ/ଖଟ୍ଟା ରସ (acid) ଅଧିକ ହେଲେ କିମ୍ବା ପେଟରୁ ଗଳାକୁ ଫେରିଆସିଲେ, ସେହିକୁ Acidity / Hyperacidity କୁହାଯାଏ। ଆୟୁର୍ବେଦରେ ଏହାକୁ “Amlapitta” କୁହାଯାଏ।
କାହିଁକି ହୁଏ
- ବହୁତ ତେଲିଆ/ମସଲା ଖାଦ୍ୟ
- ବହୁତ ପେଟଭରି ଖାଇବା
- ଭୋଜନ ଛାଡ଼ିଦେବା କିମ୍ବା ବହୁତ ବେଳେ ପରେ ଖାଇବା
- ଅଧିକ ଷ୍ଟ୍ରେସ୍ (tension, anxiety)
- ଶୋଇବାରେ ଅଭାବ
- ଧୂମ୍ରପାନ ଓ ମଦପାନ
- କିଛି ଔଷଧ (painkiller, antibiotic)
- ରାତିରେ ବହୁତ ଦେରେ ଖାଇବା
କେହିଁ ଅଧିକ ପ୍ରଭାବିତ
- ଛାତ୍ର, କାର୍ଯ୍ୟାଳୟ କର୍ମଚାରୀ (ଅନିୟମିତ ଖାଦ୍ୟଭାସ)
- ବହୁତ ସମୟ ବସିଥିବା ଲୋକ
- ଧୂମ୍ରପାନ/ମଦପାନ କରୁଥିବା
- ଅଧିକ ଓଜନ ବା ଗର୍ଭବତୀ ମହିଳା
- ଯେମିତି ବାରମ୍ବାର ରାତିରେ ଦେରେ ଭୋଜନ କରନ୍ତି
ଅବହେଳା କଲେ କ’ଣ ହୁଏ
- ପେଟର ଘା (ulcer)
- GERD (Gastroesophageal Reflux Disease)
- ଗଳା/ଅନ୍ତ୍ରରେ ଆଲସାର୍
- ପୋଷକତତ୍ତ୍ୱର ଅଭାବ
ପ୍ରାକୃତିକ ଓ ଆୟୁର୍ବେଦିକ ଉପଚାର (Step by Step)
ପ୍ରଥମେ ତତ୍କ୍ଷଣାତ୍ ସହଜାଇବା
- ଗୁଣଗୁଣା ପାଣି ପିବନ୍ତୁ
- ଖାଇବା ପରେ ସିଧା ବସିବା କିମ୍ବା 10–15 ମିନିଟ୍ ହାଟିବା
- ହାଲୁକା ଭୋଜନ – ଖିଚୁଡ଼ି, ସିଜା ଶାଗ-ସବ୍ଜି
- ଛାଚ (buttermilk) – ତା’ରେ ଜିରା ଓ ପୁଦିନା ଦିଆଯାଇପାରେ
- ନାଡ଼ିଆ ପାଣି, କାକୁଡ଼ି, କଦଳୀ
ଘରୋଇ ଉପାୟ (Herbal)
- ଜିରା + ପୋଷ୍ଟା (Ajwain) ପାଣି – ହାଲୁକା ପୁଡ଼ିଯାଇଥିବା, ଗରମ ପାଣିରେ ଭିଜାଇ ପିବନ୍ତୁ
- ମାଉରି (Fennel) ଚା – ଭୋଜନ ପରେ ଏକ କପ୍
- ତୁଳସୀ ପତ୍ର – 2–3ଟି ଚବାଇବା କିମ୍ବା ଚା
- ଅଦା (Ginger) – ବହୁତ କମ୍ ପରିମାଣରେ (ଜଳନ ବଢ଼ିଲେ ଏଡ଼ାନ୍ତୁ)
ପ୍ରାଣାୟାମ ଓ ଯୋଗ
- ଦୀର୍ଘ ଶ୍ୱାସ-ପ୍ରଶ୍ୱାସ (Diaphragmatic breathing) – 10 ମିନିଟ୍ ସକାଳ/ସନ୍ଧ୍ୟା
- ବିଲାଡ଼ି-ଗାଇ (Cat–Cow), ଶଶାଙ୍କ ଆସନ (Child’s pose)
- ଭୋଜନ ପରେ ବାମପାଶେ ସୋଇବା – ରାତିରେ ଜଳନ କମିଥାଏ
ଖାଦ୍ୟ ସୂଚନା
ଖାଇବା ଉଚିତ
- ଓଟସ୍, ଖିଚୁଡ଼ି, ହାଲୁକା ଭାତ-ଡାଲି
- ସିଜା/ହାଲୁକା ସବ୍ଜି (ଲାଉ, ପର୍ବଳ, ବିନ୍ସ୍, କରୋଟ)
- ପକା କଦଳୀ, ପପିତା, ତରଭୁଜ, କାକୁଡ଼ି
- କମ୍ଚର୍ବି (low-fat) ଦୁଧ, ଛାଚ
ଏଡ଼ାଇବା ଉଚିତ
- ତୀକ୍ଷ୍ଣ ମସଲା, ତେଲିଆ, ତଳା-ଭଜା
- ରାତିରେ ଦେରରେ ଭୋଜନ
- କଫି, ଚା, ଆଲକୋହଲ୍, ସୋଡା
- ବହୁତ ପ୍ରସେସ୍ ଖାଦ୍ୟ, ପାକେଟ୍ ଫୁଡ଼
ଜୀବନଶୈଳୀ ସୁପାରିଶ
- ସମୟରେ ନିୟମିତ ଭୋଜନ
- 2–3 ଘଣ୍ଟା ପରେ ଶୋଇବା
- 7–8 ଘଣ୍ଟା ଘୁମ୍
- ଧୂମ୍ରପାନ/ମଦପାନ ଛାଡ଼ନ୍ତୁ
- ଅଧିକ ଓଜନ କମାନ୍ତୁ
- ଢିଲା କପଡ଼ ପିନ୍ଧନ୍ତୁ
କେବେ ଡାକ୍ତରଙ୍କୁ ଦେଖିବେ
- ସପ୍ତାହରେ 2–3ଥରୁ ଅଧିକ ସମସ୍ୟା ହେଲେ
- ଛାତିବେଦନା, ବାରମ୍ବାର ବାନ୍ତି, ଖାଇବା ଗିଲିବାରେ ସମସ୍ୟା
- ଅନାବଶ୍ୟକ ଓଜନ କମିବା
- କଳା ପାଖାନା (black stool)
ସାରାଂଶ
ଏସିଡିଟି ସାଧାରଣ ସମସ୍ୟା, କିନ୍ତୁ ଅବହେଳା କଲେ ଘା, GERD ଭଳି ଗୁରୁତର ରୋଗ ହେଇପାରେ। ନିୟମିତ ସମୟରେ ହାଲୁକା ଖାଦ୍ୟ, ସମୟରେ ଘୁମ୍, ପ୍ରାଣାୟାମ ଓ ଘରୋଇ ଉପାୟରେ ବହୁତ ସମୟରେ ଏହା ନିୟନ୍ତ୍ରଣରେ ଆସେ। ଯଦି ସମସ୍ୟା ବାରମ୍ବାର ହୁଏ, ଡାକ୍ତରଙ୍କ ପରାମର୍ଶ ଆବଶ୍ୟକ।
