Jan 28 2009
Lifestyle Modification for acid reflux
Gastro-esophageal reflux disease (GERD) or acid reflux is the abnormal back flow of stomach acid and juices into the esophagus. It occurs when the valve (sphincter) between the lower end of the esophagus and the stomach does not close tightly enough.
People usually complain of heartburn. It’s pain behind the breastbone which is usually burning type and increases on bending forward. It also leaves a bad taste in the mouth. It can also keep you awake at night and affect sleep in the long term.
Lifestyle modification is an integral part of prevention of GERD. It’s not the cure but it does relieve symptoms and prevent recurrences.
#1 Quit smoking. Nicotine relaxes the valve between the esophagus and the stomach. So, there’s a back flow of stomach acid and juices into the esophagus leading to heartburn.
#2 Avoid overeating. Overeating puts extra pressure on your stomach and it increases the chances of heartburn.
#3 Losing weight helps in the long run.
#4 Decrease alcohol and caffeine attack as they relax the valve.
#5 Eating smaller, more frequent meals.
#6 Certain food items aggravate symptoms. Avoid citrus fruits, chocolate, fried items like french fries, garlic and onions.
#7 Avoid spicy food.
#8 Avoid tight clothing (tight belts) over your stomach.
#9 If you need to pick something from the floor, bend your knees and pick it up.
#10 Raise the head end of your bed. Place a block below. Sitting up allows gravity to help food drain back into your stomach.
Further Reading:
