Lifestyle Changes That Help Acid Reflux

If you suffer from frequent heartburn, you may think that taking a medicine is the only way to help stop your pain and suffering. However, this is not always the case. If you have an underlying condition then you should have a doctor find the best way to treat the condition. If you simply have a case of acid reflux, there are ten lifestyle changes that you can make that will improve your acid reflux symptoms, and possibly eliminate them, as long as you stick with the changes.

The first thing is to start eating smaller, more frequent meals. Eating large meals expands your stomach and increases the pressure on the esophageal sphincter. This makes it hard for the lower esophageal sphincter (LES) to stay closed. By eating less at a meal and more frequently, you can lower your risk of getting acid reflux disease.

Limiting the amount of acid stimulating foods and beverages is another option. You should eat the foods that rarely cause heartburn and avoid eating those that do cause heartburn. You may have to experiment with your foods in this case since everyone is different and for some the foods they can and cannot eat may be different. Some of the major heartburn triggers include coffee, tea, caffeinated and carbonated beverages, alcoholic beverages, spices, pepper, onions, tomatoes and tomato based products, citrus fruits, fried and fatty foods, chocolate and peppermint.

A third lifestyle change is to try not to lie down until at least three hours after you eat. If you lie down sooner than this the acid that is working to break down your food may flow upwards causing heartburn. Plan for an early dinner and try not to eat any late night snacks.

Along these lines, a fourth idea is to elevate your head a few inches while you sleep. By laying down flat, you put pressure on the stomach's contents against the LES. With your head, a few inches higher the gravity helps reduce this pressure.

Maintain a reasonable weight is the fifth lifestyle change. Obesity is known to create abdominal pressure, which pushes stomach contents into the esophagus. As little as a ten percent decrease in weight will improve many people's heartburn symptoms.

Quitting smoking or never smoking is another change that helps heartburn. Cigarette smoke causes the production of saliva and lowers the amounts of bicarbonates in the saliva, which help to neutralize stomach acid. Therefore, the longer you smoke the more chance you have that your body will be unable to keep down the stomach acid.

Don't drink alcohol if you want to help your heartburn. Alcohol should be avoided as much as possible if you suffer from acid reflux. However if you still want an alcoholic beverage then you should do so in moderation.

Number eight in lifestyle changes is to relax. While stress is not directly linked to heartburn, it can lead to behaviors that trigger heartburn. When you are under stress you, normal meal and exercise plan may be disrupted. Therefore, find ways to alleviate stress in your life.

Try not to wear belts or clothes that are tight fitting around the waist. This will squeeze the stomach and force food up against the LES causing food to reflux into the esophagus.

The final lifestyle change is to keep a heartburn record. For seven days, keep a record of what you eat and when you eat. Then record what triggers your acid reflux and how severe each episode of acid reflux is. Write down how your body reacts and what you do to find relief. You can take this information to your doctor so they can help you determine the best lifestyle changes needed to give you maximum relief.

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