If you’ve ever felt the classic burning sensation of heartburn, you know how unpleasant it can be. And if you experience it frequently, you may be worried about being diagnosed with gastroesophageal reflux disease (GERD). The good news is that a few simple lifestyle changes can often keep GERD symptoms at bay, or even prevent them entirely. Here are some tips on how to prevent GERD.
One of the best and simplest ways to prevent GERD from ruining your day is to manage your diet. Certain foods are more likely to relax the LES or trigger acid production in the stomach, so avoiding these foods can be very helpful. These foods often include:
With GERD, everyone’s trigger foods can be different, so keeping a food diary can help determine what foods affect you the most, so you can avoid them.
Eating smaller, more frequent meals can also help prevent acid reflux.
Sitting upright after you eat can help gravity do its job and keep acid in your stomach where it belongs. Waiting at least 2-3 hours before lying down or going to bed after eating helps prevent acid from rising into your esophagus.
If you go all day without heartburn but get it when you lie down, try raising the head of your bed. Elevating your head can help keep stomach acid where it belongs and prevent it from rising into your esophagus. You can add a few pillows, prop up your mattress, or purchase a special wedge pillow.
Although it isn’t always the easiest solution, losing weight can significantly reduce your GERD symptoms. This is because extra weight, especially in the abdominal area, can increase the pressure on your stomach. The increased pressure can push acid into your esophagus,
If you smoke, one of the best things you can do to reduce your GERD symptoms is to quit. Smoking can worsen your GERD symptoms in several different ways. First, it weakens the lower esophageal sphincter, making it easier for acid to flow backward into the esophagus. Smoking also reduces saliva production in the mouth, which helps to neutralize acid.
Stress can play a significant role in your GERD symptoms. Stress can affect digestion and lead to behaviors that worsen reflux, like stress eating or skipping meals. If you’re feeling stressed or overwhelmed, you can reduce your heartburn by learning ways to relax. Some helpful ideas are practicing breathing exercises, doing yoga, or going for a walk outside.
Some medications can worsen your GERD symptoms. Examples include:
If you are taking one of these, consider discussing alternatives with your doctor.
Alcohol, coffee, or carbonated beverages can all cause heartburn. When reaching for your next beverage, go for water, herbal teas, or non-citrus fruit juices to avoid worsening your GERD symptoms.
Most people will experience heartburn or acid reflux from time to time. But if you experience heartburn and acid reflux frequently and lifestyle changes aren’t helping, it’s time to see a doctor.
Don’t continue to wonder how to prevent GERD – schedule an appointment today!
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