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Acid Reflux
Lifestyle changes
Preventing Acid Reflux -
10 Tips Preventing Acid Reflux
Remember, diet does NOT cause GERD. Nevertheless, GERD and its most
frequent symptom of heartburn can be aggravated by foods, certain
medications and other factors. Here are some suggestions to improve
your heartburn symptoms.
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Eat smaller, more frequent meals.
A full stomach can put extra pressure on
the lower esophageal sphincter (LES),
which will increase the chance that some
of this food will reflux into the
esophagus.
-
Avoid foods and beverages that can
trigger reflux of stomach contents.
Some foods and beverages increase the
risk of reflux by relaxing the LES.
These include alcohol; beverages
containing caffeine, such as coffee, tea
and cola drinks; carbonated beverages;
citrus fruits and juices; tomatoes and
tomato sauces; chocolate; spicy and
fatty foods.
-
Don't eat within two to three hours
before bedtime.
Lying down with a full stomach can cause
stomach contents to press harder against
the LES, increasing the chances of
refluxed food.
-
If you're overweight, lose the extra
pounds.
Obesity increases abdominal pressure,
which can then push stomach contents up
into the esophagus.
-
Elevate your head a few inches while you
sleep.
Lying down flat presses the stomach's
contents against the LES. With the head
higher than the stomach, gravity helps
reduce this pressure. You can elevate
your head in a couple of ways. You can
place bricks, blocks or anything that's
sturdy securely under the legs at the
head of your bed. You can also use an
extra pillow, or a wedge-shaped pillow,
to elevate your head.
-
Don't wear belts or clothes that are
tight fitting around the waist.
Clothing that fits tightly around the
abdomen will squeeze the stomach,
forcing food up against the LES, and
cause food to reflux into the exophagus.
Clothing that can cause problems include
tight-fitting belts and slenderizing
undergarments.
-
Stop smoking.
The chemicals in cigarette smoke weaken
the LES as they pass from the lungs into
the blood.
-
Avoid alcohol.
Alcohol relaxes the lower esophageal
sphincter, allowing the reflux of
stomach contents into the esophagus. It
also increases the production of stomach
acid. If you want to consume alcohol,
follow these tips: Dilute alcoholic
beverages with water or club soda, drink
moderate amounts of alcoholic beverages
-- the suggested amounts are 1-2 mixed
drinks, 12-16 ounces of wine, or 2-3
beers, drink white wine instead of red,
choose non-alcoholic beer or wine
whenever you can.
-
Keep a heartburn record.
Record what triggerd your acid reflux
episodes, the severity of each episode,
how your body reacts, and what gives you
relief. The next step is to take this
information to your doctor so the both
of you can determine what lifestyle
changes you will need to make and what
treatments will give you maximum relief.
-
Take your medication at the same time
every day.
It is very important to take your
medication every day. If you are prone
to forgetting, leave yourself a note to
remind you or take your medication when
you do another daily activity that you
don't forget doing, such as brushing
your teeth or washing your face.
If Your Heartburn Is Worse When Lying Down:
-
Raise the head of your bed so that your head and chest
are higher than your feet. You can do this by placing six-inch
blocks under the bed posts at the head of the bed. Don't use
piles of pillows to achieve the same goal. You will only put
your head at an angle that can increase pressure on your stomach
and make your heartburn worse.
-
Eat earlier. Try not to eat for at least three hours
before you go to sleep.
If Your Heartburn Worsens
After Exercise:
-
Time your meals.
Wait at least two hours after a meal
before exercising. If you work out any sooner, you may trigger
heartburn.
-
Drink more water.
Drink plenty of water before and during
exercise to prevent dehydration.
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