Q. What lifestyle changes can I make to alleviate acid reflux symptoms?
Doctor Answer is medically reviewed by SecondMedic medical review team.
Acid reflux, also known as gastroesophageal reflux disease (GERD), can be quite discomforting, but there are several adjustments you can make to your daily routine to find relief.
1. Dietary Adjustments:
- Consider smaller, more frequent meals instead of large ones. This reduces the pressure on your lower esophageal sphincter (LES), the muscle that separates your stomach from your esophagus.
- Avoid foods that can trigger acid reflux, such as spicy, acidic, and fatty foods. Coffee, chocolate, and citrus fruits are common culprits.
- Try to finish your last meal at least two to three hours before bedtime to allow your stomach to empty properly.
2. Maintain a Healthy Weight:
- Excess weight can put pressure on your abdomen, pushing stomach contents into the esophagus. Losing weight, if necessary, can significantly reduce acid reflux symptoms.
3. Elevate Your Upper Body:
- Elevating the head of your bed by about 6 to 8 inches can help gravity keep stomach acid from flowing back into the esophagus during the night.
4. Stay Upright After Meals:
- Lying down right after eating can increase the likelihood of acid reflux. Try to stay upright for at least two hours after a meal.
5. Wear Loose-Fitting Clothing:
- Tight belts or waistbands can compress the stomach and promote acid reflux. Opt for loose-fitting clothing, especially around meal times.
6. Quit Smoking:
- Smoking weakens the LES and can worsen acid reflux symptoms. If you smoke, quitting can offer significant relief.
7. Limit Alcohol and Caffeine:
- Both alcohol and caffeine can relax the LES, making it easier for stomach acid to flow back into the esophagus. Reducing or eliminating these substances can help.
8. Stress Reduction:
- Stress can exacerbate acid reflux symptoms. Incorporate stress-reduction techniques such as deep breathing, yoga, or meditation into your daily routine.
9. Chew Gum:
- Chewing sugar-free gum after meals can stimulate saliva production, which can help neutralize stomach acid and reduce symptoms.
10. Hydration:
- Stay well-hydrated, but avoid consuming large amounts of liquid during meals as it can increase pressure on the LES. Instead, drink fluids between meals.
11. Identify Triggers:
- Keep a food diary to track which foods and beverages trigger your symptoms. This can help you make informed dietary choices.
12. Over-the-Counter Medications:
- Consider using over-the-counter antacids or H2 receptor blockers under the guidance of a healthcare professional for short-term relief.
Remember, it's essential to consult with a healthcare provider to create a tailored plan for managing your acid reflux. Lifestyle changes may vary from person to person, and your doctor can provide personalized advice based on your specific situation. Making these adjustments to your daily routine can go a long way in alleviating acid reflux symptoms and improving your overall quality of life.