How To Manage Aerophagia
During the course of any given day, everyone will accidentally swallow air. Whether done while eating, talking, or laughing, it just happens. However, for some individuals, so much air is swallowed that it leads to issues like stomach cramps, gas, belching, and bloating. Known as aerophagia, this condition is caused by a number of catalysts. Some individuals may eat too quickly. Others may have a habit of talking while eating. It can also be caused by gum chewing, mouth breathing, carbonated drinks, and vigorous exercise. In some cases, an underlying medical condition like sleep apnea is to blame. Whatever the cause, it's important to understand what aerophagia is and how to manage its effects.
Practice Conscious Slow Breathing
Most individuals have heard about the benefits of paying attention to their breathing before. Yogis make a very conscious effort to focus on slow, deep breaths. Heavy weightlifters follow the Valsalva method of breathing to enable them to make progressions.
Most individuals typically don't think too much about their breathing technique. After all, individuals take more than 600 million breaths in their lifetime. However, when individuals practice conscious slow breathing, they'll be less likely to swallow pockets of air. Slow breathing provides a calming effect, and it can lead to a number of positive side effects, though it does take some getting used to. Several times a day, individuals dealing with aerophagia should take a few minutes in a quiet area to focus on their breathing. As they breathe in, they should focus on filling the lungs up from the bottom to the top, keep their eyes closed, and allow the inhale and exhale cycle to last as long as ten to fifteen seconds. The more often individuals practice this method, the faster they'll become adapted to this method of breathing.
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Eating With The Mouth Closed
Most individuals were scolded as a kid for eating with their mouth open. Gum chewers may also be guilty of loudly chewing their gum with an open mouth. This can be a difficult habit to break. However, once individuals are aware they do it, they can begin making a conscious effort to stop. It will take time to get used to eating with the mouth closed. A good place for individuals to start is to buy some chewing gum and chew it with their molars. They should pay attention and breathe through their nose during this practice drill.
Individuals dealing with aerophagia should make it a point to eat small portions as this allows them to keep their mouth closed. When they feel more comfortable, they may move on to larger food items starting off with smaller portions and keep moving up as they feel comfortable. The more time individuals spend actively practicing keeping their mouth closed while eating, the more natural it will feel over time.
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Adjust Dentures Or CPAP Machine
There's a good chance an individual's dentures or continuous positive airway pressure (CPAP) machine, if they use one, has an impact on aerophagia. When dentures fit too loosely, it can cause excessive production of saliva. This, in turn, causes individuals to swallow with more frequency. As a result, they have a higher chance of swallowing air. If individuals use a CPAP machine, it's not uncommon for air from the machine to enter the esophagus instead of the airway. Naturally, it ends up in the digestive system.
In both of these circumstances, individuals can typically adjust their dentures or CPAP machine to alleviate the problem. They can speak with their dentist to see about creating a set of dentures that fit more naturally. For CPAP users, the pressure may be higher than they really need. If the individual tends to breathe through their mouth when sleeping, it's possible their mouth is falling open when they use their continuous positive airway pressure machine. A doctor can help patients examine the possibilities and make the necessary adjustments.
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Seek Treatment For Anxiety And Stress
While it may not be the first symptom that comes to mind, aerophagia is often an initial symptom in patients suffering from things like depression and anxiety. If a patient suffers from aerophagia, there's always a chance there could be an underlying mental issue that needs to be addressed before they can enjoy long-term relief from aerophagia. The good news is there are telltale signs to watch for, including facing unusually challenging circumstances in their personal or professional life or the occurrence of a major life change. Excessive worrying increases production of the stress hormone, and this can cause individuals to swallow more air through the day.
Anxiety and stress aren't always easily identifiable. They can often come in more subtle forms that make it difficult to ultimately get to the bottom of an individual's aerophagia. Restlessness and fatigue are big indicators as are symptoms like irritability, difficulty concentrating, panic attacks, and hesitation to face social situations. If any of these symptoms ring a bell, it's a great idea to seek treatment for anxiety and stress.
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Take Smaller Bites
When someone is quite hungry, it can be hard for them to take their time eating. However, by gulping down food, individuals significantly increase their chances of swallowing pockets of air with their meal. Again, it takes practice. It usually takes around three to four weeks to pick up a new habit, and though there are some things individuals can do to make it a new habit to take smaller bites.
For instance, they should always make it a point to sit at the table when eating. This triggers the brain that they're eating a meal, and it reduces the feeling of needing to eat quickly as they often would if they're eating while at work or on the road. Ultimately this allows individuals to focus on bite sizes. They can also make it a habit to put their fork down in between bites. This conscious effort serves as a reminder to pay attention to the size of the bite.