February is Heart Month, a time when most health conversations focus on cardiovascular well-being. However, research shows that gut health and heart health are closely linked, and prioritizing one can positively impact the other.
For those who experience acid reflux, GERD, or digestive discomfort, small lifestyle changes can help manage symptoms while supporting overall wellness. From breathwork and movement to simple dietary shifts, here are some evidence-based self-care practices that benefit both the gut and the heart.
Breathing Techniques for Digestion and Heart Health
The nervous system plays a major role in digestion. When stress levels rise, digestion slows down, which can contribute to acid reflux and discomfort. At the same time, stress affects heart rate and blood pressure, making stress management a key factor in overall well-being.
One of the simplest ways to support both digestion and heart health is through diaphragmatic breathing (belly breathing). Research shows that deep breathing activates the parasympathetic nervous system, which helps regulate digestion and promotes cardiovascular health by reducing stress levels.
How to practice diaphragmatic breathing:
-
Sit in a comfortable position and place one hand on your chest and the other on your belly.
-
Inhale deeply through your nose, expanding your belly while keeping your chest still.
-
Exhale slowly through your mouth, feeling your belly lower.
-
Repeat for 5-10 breaths, especially before meals or during stressful moments.
Optimizing Nighttime Habits for Gut and Heart Health
Quality sleep is essential for both digestion and cardiovascular function. However, acid reflux symptoms can disrupt sleep, leading to discomfort and poor rest.
A few small adjustments can help reduce nighttime reflux and improve overall well-being:
-
Eat earlier – Finish eating at least 2-3 hours before bed to allow time for digestion.
-
Sleep at an incline – A wedge pillow or raising the head of the bed can help prevent acid reflux while sleeping.
-
Limit alcohol before bed – Alcohol relaxes the lower esophageal sphincter (LES), which can worsen reflux. Instead, opt for herbal tea like chamomile or ginger, which supports digestion.
-
RefluxRaft Midnight Berry PM - Formulated for nighttime relief, Midnight Berry PM combines the power of alginates, which naturally form a "raft" to keep stomach contents where they belong, with 1mg of melatonin to support healthy digestion by strengthening the lower esophageal sphincter and promoting a natural sleep cycle. This doctor-developed formula works alongside healthy sleep habits—like eating earlier and sleeping at an incline—to support restful, reflux-free nights.
Choosing the Right Type of Movement
Exercise is often recommended for heart health, but it also plays a role in digestion and reflux management. However, certain high-impact exercises—such as crunches, intense core workouts, and high-intensity interval training (HIIT)—can sometimes worsen reflux symptoms.
Instead, low-impact movement can encourage digestion while providing cardiovascular benefits without triggering discomfort.
Some of the best gentle exercises for reflux relief include:
-
Seated Twists – Helps relieve digestive tension and promote gut motility.
-
Cat-Cow Stretch – Stimulates digestion and improves circulation.
-
Legs Up the Wall – Encourages relaxation and reduces bloating.
Supporting Digestion with Natural Reflux Relief
The digestive system functions best when balanced, and finding the right support can make a significant difference in managing reflux and overall gut health. While traditional antacids provide short-term relief, they can often contain ingredients that may disrupt gut function over time.
Natural alternatives, like RefluxRaft, work by forming a protective barrier in the stomach, helping to reduce reflux symptoms without unnecessary additives.
-
No added sugars, artificial colors, or preservatives
-
pH 8+ to help neutralize acid
-
Supports digestion naturally
Explore RefluxRaft’s full line of natural reflux relief products here.
Small Changes, Big Results
Caring for both gut and heart health doesn’t require extreme lifestyle changes. Simple, consistent self-care practices—like mindful breathing, gentle movement, earlier dinners, and choosing natural support—can create lasting improvements over time.
For more insights on reflux relief and digestive health, browse our other RefluxRaft blog posts for expert tips and practical advice.
Disclaimer
This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider for individualized guidance on managing acid reflux, or any other medical concerns.