Beat GERD Naturally Chapter Workbook

Transcription

1 Beat GERD Naturally Chapter Workbook CHAPTER 1 - What Is GERD? Name a symptom of GERD that many people experience. What does the Lower Esophageal Sphincter do? Why do you suspect you may have GERD and/or what do you hope to learn from this book? Chapter 2 - How Do I Know If I Have GERD? What are some ways to test for GERD?

2 What are a few ways you can treat GERD? What causes GERD? Which factors put you at risk for having GERD? GERD CHECKLIST - Identify and list any symptoms outlined in the book you may be experiencing. Be a #HealthHero and take care of your health. Bring this information to your doctor. GERD RISK FACTORS - Review the list of risk factors for GERD outlined and list those that pertain to you here.

3 FOOD DIARY - Commit to keeping a food diary for 1 week and track your symptoms. This tends to be an overlooked step but it is an incredibly powerful tool. You may THINK you know what you eat and how symptoms present but following your food and beverage intake for just one week will shed more light on the details and specifics of your triggers. (use the print-out included) MAKE A COMMITMENT - Commit to one small step per week for a month. List below down 4 simple swaps you can make in your diet to ease symptoms of GERD. Plan to implement one per week for four weeks. Commit and track your progress. At the end of one month check back in with yourself to see how the swaps improved your GERD symptoms, energy levels, sleep and any other positive health effect. DR. NANDI S HEALTH TIP: Here is a surefire way to stay committed to your goal for the month. Share your goal with someone in your tribe. Research has shown that sharing your goals not only makes you more accountable, but it fills a need for social connection. Social connection and community also naturally lower stress levels which has a positive impact on your overall gut health and GERD. CHAPTER 3 - Health Complications of GERD What are some complications that can occur when GERD goes untreated? SYMPTOM HISTORY - Many times people don t realize how long their symptoms have been presenting. Take a few minutes to list each symptom you identified as having in Chapter One and add specifics, as best you can, as to how long you have had each symptom. (For example: Chronic dry cough - On and off for 5 years. Has gotten progressively more consistent the past 2 years.)

4 Review the symptoms associated with Esophageal Cancer (listed below). Make a note of any that you are currently experiencing and note, as best you can, how long you have had each symptom. In many cases, esophageal cancer causes no noticeable symptoms. This is why it is critical that you see your doctor if you suspect you may have GERD. WORSENING HEARTBURN TROUBLE SWALLOWING CHEST PAIN UNEXPLAINED WEIGHT LOSS COUGHING HOARSENESS ESOPHAGEAL CANCER RISK FACTORS - Review the list of risk factors for Esophageal Cancer outlined in the book and list those that pertain to you below. Be your own #HealthHero and identify ways to eliminate risks within your control. CHAPTER 4 - Myths About GERD Debunked How often do you have heartburn? Other than medication, name two other ways you can treat GERD.

5 If you are currently taking a medication for GERD symptoms, what are its limitations? MEDICATION - Medications are not the only fix for GERD. List below each medication you have been taking (over-thecounter and prescription) and note how long you have been taking each medication. MAKE A COMMITMENT - Next, review the Lifestyle Changes prescribed by Dr. Nandi in Chapter 5. Choose one that you will commit to for one month. After one month, review your symptoms checklist in this workbook to evaluate if making this small shift helped alleviate some or all of your symptoms. And don t forget to share your goal with someone in your tribe. CHAPTER 5 - Partha s Prescriptions to Manage When should you take PPIs?

6 FOOD - Review the trigger foods discussed in the book and identify those that you ate today and that are part of your current diet. List them here. What are some lifestyle changes you can implement today? STRESS - Stress is one of the biggest culprits when it comes to GERD. List what helps you reduce stress that might help limit acid excess. Find ways to work these into your life. MAKE A COMMITMENT - Most things that aren t planned don t happen. We get caught up in what has to be done in the moment and the first thing that tends to drop of the must do list is self-care. Take a few minutes to plan your week adding into your calendar specific dates/times when you will practice those self-care/stress reducing activities listed above. (For example: Thursday noon: 5 minute walk around the block) TRIBE - Do you currently have people supporting you in making necessary changes? Name the people who will support you. Be a #HealthHero and reach out to them to share the goals and commitments you have created in this workbook.

7 CHAPTER 6 - GERD Friendly Recipes Review the list of GERD friendly foods in the book that support gut health and identify foods that you like. List out recipes that you have that use those ingredients. Look at your recipes and see which foods need a swap. Test a recipe. Be a #HealthHero. Pick one of the delicious recipes from the Beat GERD Naturally book that you would like to try. MAKE A COMMITMENT - Take one small step by committing to trying one new recipe or snack a month. Variety is the spice of life. Having GERD can feel like your diet is very constricted but with a little prep and research you will find there are more options than you could have imagined. PHYSICIAN S VISIT CHECKLIST - Be a powerful advocate for your health and wellness. Take the information you have collected in this workbook along with the GERD Physician s Visit Checklist to your doctor s appointment. COPYRIGHT 2018 ASK DR. NANDI AND ASK PARTHA, LLC

8 GERD WORKBOOK BREAKFAST BREAKFAST LUNCH LUNCH DINNER DINNER SNACKS SNACKS

9 GERD WORKBOOK BREAKFAST BREAKFAST LUNCH LUNCH DINNER DINNER SNACKS SNACKS

10 GERD WORKBOOK BREAKFAST BREAKFAST LUNCH LUNCH DINNER DINNER SNACKS SNACKS