5 “tips” to prevent acid reflux
Gastroesophageal reflux disease (GERD) is estimated to affect about one in five Americans. The condition can lead to burning pain in the chest as stomach acid flows back up and irritates the esophagus.
There are several easy lifestyle changes that can reduce heartburn symptoms and lower your risk of developing GERD:
1. Lose excess weight
Obesity is a leading cause of GERD, according to Michael Vaezi of Vanderbilt University. He explained how excess fat can put pressure on the abdomen, pushing food and acid upward.
“Lose weight if you are overweight and don't gain weight if you are not overweight,” he says. If you are overweight, talk to your doctor about the safest weight-loss plan possible.
2. Limit irritating foods
You should make sure to avoid spicy, fried, and acidic foods, as they are known to cause heartburn. As for drinks, caffeinated and carbonated drinks also fall into this category.
Produce such as citrus fruits, garlic and onions are also potential irritants. A tip is to chew gum after any meals that might include irritating foods – this will produce more saliva to help neutralize the acid.
3. Raise the bed
“Make sure to eat at least 60 minutes before bed, and if that doesn't work, consider elevating your head with extra pillows to allow acid to drain back into your stomach.
Make sure your body is not too bent, which puts extra pressure on your stomach. Another strategy is to raise the head of your bed by 15-20cm by placing a sturdy block of wood under the foot of the bed.
4. Quit smoking
There are several reasons why smoking increases your risk of experiencing GERD symptoms – smoking reduces saliva production, weakens the lower esophageal sphincter, and can cause bile salts to move from the intestines to the stomach.
At the same time, you should also limit alcohol because it can increase the amount of stomach acid produced. Consider replacing it with non-alcoholic drinks, choosing white wine over red wine, diluting drinks, etc.
5. Avoid wearing tight clothes
Wearing tight pants can do more harm than good. Any kind of pressure around your abdomen can push stomach acid up into your esophagus.
Make sure you are wearing the right size and try to wear clothes that are as loose as possible. Pay attention to your belt or waistband as wearing it too tight can also lead to similar symptoms.
