Acid reflux disease, also known as GERD, affects the lifestyles of millions of people the world over. However, by making some behavioral and lifestyle changes, GERD symptoms can be alleviated.
Behavioral and Lifestyle Change for Acid Reflux Symptoms
Quit smoking. According to the National Health Service, tobacco smoke triggers and aggravates heartburn by irritating the stomach lining, and the nicotine content affects the function of the lower esophageal sphincters. Quitting can effect heartburn relief or minimize the severity of heartburn symptoms.
Sleep on one's left side. The Mayo Clinic reports that lying down on ones right side may increase acid reflux symptoms because the acid takes longer to drain out of the esophagus.
Maintain a normal weight. Excess weight causes heartburn symptoms by increasing the pressure against the stomach, which pushes the acid up into the esophagus. Aim for a weight loss of about one or two pounds (0.5 to one kilogram) a week.
Chew food slowly and thoroughly. Indigestion and bloating often makes heartburn worse.Take a break after each meal, so as to allow enough time to chew your food properly and enjoy your meal.
Change eating habits. If you are used to eating three full meals a day, consider changing your eating habits. You may want to eat more frequent but smaller meals. For example, you may want to have a smaller lunch and dinner, but have a snack break in between your meals. A big meal increases the pressure in your stomach and worsens your heartburn.
Watch what you eat. If possible, keep a diary to track down the food and drinks that trigger or worsen your heartburn. These include fatty or fried foods, coffee or tea (caffeine), alcohol, mint, chocolate and acidic or spicy food. However, everyone is different and you should avoid foods that affect you, rather than everything linked to heartburn.
Sip your drinks, rather than drinking a full glass at one go, especially if you experience heartburn symptoms or after a meal. You do not want to increase your stomach content rapidly because it can make things worse.
Take your last meal of the day at least two to three hours before you go to bed. Don’t lie down, or go to bed with a full stomach.
Avoid tight-fitting clothing, especially belts or any clothing that hug your abdomen tightly. These can add extra pressure on your abdomen.
Elevate the head of your bed by six to nine inches so that the force of gravity can help to prevent the acid from traveling up the esophagus. You can place wood or cement blocks under the feet of your bed at the head end. Alternatively, insert a wedge between your mattress and box spring to elevate your body from the waist up.
Relax. If your heartburn is related to stress or anxiety, relaxation helps. This includes simple pleasures such as listening to music.
Do gentle exercises (such as walking or riding a bike), instead of vigorous ones. Vigorous exercises makes things worse for some people.
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