GERD is an extremely common condition that millions suffer from every day. It can cause uncomfortable symptoms like heartburn, coughing, and a sore throat. There are several medications that can help, but some people want to avoid them if possible. Fortunately, there are several ways to reduce GERD symptoms naturally – that actually work.
Changing your diet is one of the most helpful things you can do to reduce GERD symptoms naturally. Try avoiding large or heavy meals that put pressure on your stomach and increase the risk of reflux. Choose smaller, more frequent meals throughout the day. Also, avoid lying down right after eating.
Certain foods are known to worsen GERD symptoms, but everyone’s triggers may be a little different. As a general rule, it can be helpful to avoid foods like:
If you aren’t sure what kinds of foods trigger your GERD, it can be helpful to keep a food diary for a few weeks. This can help pinpoint what may be making things worse for you.
GERD symptoms often worsen at bedtime. This is because stomach acid can escape up into the esophagus more easily when you lie flat. To help avoid this, simply stack a few pillows to raise your head 6 to 8 inches off the bed. You can also try a wedge pillow or bed frame risers.
Carrying a few extra pounds, especially around your waist, can put pressure on the stomach and push acid upward. Maintaining a healthy weight through diet and exercise can significantly reduce GERD symptoms.
What you drink when you have GERD is just as important as what you eat. Beverages like sodas, alcohol, or coffee are often associated with increased GERD symptoms. Opting for things like herbal tea, water, or other decaffeinated beverages can help you reduce GERD symptoms naturally.
Although stress does not directly cause heartburn, it can certainly worsen it. To help reduce stress levels and GERD, try relaxing activities like walking, yoga, or meditation to help relax and calm your digestive system.
Smoking causes the lower esophageal sphincter to relax, making it more likely for acid to travel into the esophagus. Quitting smoking can be quite challenging. But doing so can have an enormous impact on both your digestive health and overall health.
Learning ways to reduce GERD symptoms naturally is a great first step in managing acid reflux. But if they aren’t helping and you are experiencing heartburn three or more times per week, it’s time to seek help. A GI doctor can help you with a treatment plan tailored to you.
Don’t continue to live with obnoxious GERD symptoms – schedule an appointment today!
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