Lifestyle, Nutrition Advice
Jessica Sepel Beauty Health Routine

Informally known as reflux, heart burn or acid indigestion.

Gastro-oesophageal reflux (reflux) occurs when gastric acid, duodenal bile and enzymes reflux into the oesophagus causing inflammation of sensitive oesophageal tissue. Chronic reflux leads to inflammation and ulceration of oesophageal mucosa, with possible fibrosis and stricture of the oesophagus.

Reflux = back and fluxux meaning flow.

About 25% of population experience heartburn at least monthly

What factors contribute to GERD?

  • Eating large meals
  • Eating foods that irritate the stomach
  • Constipation or poor elimination
  • Excess belly fat
  • Excess intake of acidic foods
  • Too much stomach acid or too little stomach acid
  • A high fat diet
  • IBS
  • Weakened oesophageal



  • Avoid heavy meals
  • Avoid acidic foods and drinks, such as caffeinated drinks (tea and coffee), decaffeinated coffee, and orange juice
  • Avoid alcohol (ESPECIALLY WINE)
  • Avoid chocolate, spearmint, and peppermint. They can relax the lower esophageal sphincter.
  • Avoid carbonated beverages- they are very acid forming. Switch to filtered water with lemon
  •    Avoid Cigarettes
  •    Avoid Garlic and Onions
  • Avoid eating fatty foods, including full fat milk, which also may relax the lower esophageal sphincter.
  •   Avoid foods that irritate the mucosa such as citrus, tomatoes, pepper, spices – very hot or very cold foods
  •   Cutch back on gluten grains: Wheat, rye, barley, and some processed oats all contain gluten, which is a protein that is very hard for the digestive system to process. Instead, switch to healthy, non-GMO grains like millet and quinoa. These not only add beneficial fiber to your diet, but they are much easier on digestion.


  • Liquids between meals- NOT WITH MEALS.
  • Smaller meals – avoid eating until you are stuffed. I always say eat until 80% full.
  • Eat slowly and chew your food
  • Don’t eat 2-3 hours before bed
  • Include fiber in your diet – wholegrain, fruit, veg, legumes and seeds
  • Chamomile tea- soothes and neutralizes stomach acid
  • Tsp. of apple cider vinegar a day to lower the pH of the stomach
  • Increase protein in diet for healthy collage production – amino acids can help to strengthen the connective tissue of the sphincter (which is loosened during reflux).
  • Supplements that could alleviate symptoms: 1. Slippery elm- soothes irritated and inflamed tissues 1. Digestive enzymes – assist digestive function 3. Aloe Vera juice- soothes inflamed tissues.


  • Elevate the head of the bed by about 15-20 centimeters
  • Avoid tight clothing, particularly after eating
  • Avoid lying down or bending over after eating
  • Rest and digest- wait an hour after eating before you lie down or become active
  • Lose weight – If you are overweight, lose weight: Belly fat can contribute to GERD, so losing weight can ease the pressure on the LES
  • Stop smoking
  • Reduce stress- stress will worsen symptoms
  • Consider body work such as kinesiology to strengthen the oesophageal sphincter
  • Avoid Antacids- they neutralise stomach acid, inhibit correct digestion of foods and hinder nutrient absorption. Antacids are given to most people who suffer from reflux but they offer a short-term quick fix and do not solve the underlying problem. Long term they may increase reflux as they inhibit stomach acid.





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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.