10 Lifestyle Changes to Help Control Acid Reflux or Gerd

A muscular valve, called the lower esophageal sphincter (LES) controls the passage of food and liquids from the esophagus into the stomach.  When the LES opens spontaneously, or fails to close properly at any given time, gastro-esophageal reflux occurs. This malfunction can cause the contents of the stomach to go up to the esophagus, a condition known as acid reflux or acid regurgitation because refluxed stomach contents contain gastric acids.

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The encircled portion in the diagram numbered 6 is where the LES is located.

While acid reflux or GER is common among many people and can occur at any time in most people, GERD is not. GERD is the more serious and less common form of acid reflux. This condition is characterized by more frequent acid regurgitation episodes (over two times a week) with more severe symptoms.

The most typical symptom of GERD is heartburn – a burning-type sensation felt in the lower portion of the mid-chest, behind the breastbone and in the mid-abdominal area. It can also be felt in the throat when the acid from the stomach touches the lining of the esophagus.

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To avoid experiencing acid reflux or to help control symptoms of GERD, there are certain lifestyle modifications that your doctor may tell you. These lifestyle changes include:

Lifestyle Modification # 1: Do not smoke.

If you are a smoker, it’s time to quit now. If you are not, then by all means, do not start.  According to studies, cigarette smoking causes the stomach acid to become more potent and harmful. Furthermore, smoking harms the lining of the esophagus over time, making it more susceptible to damage brought about by acid reflux.

Lifestyle Modification # 2: Avoid foods that can worsen symptoms.

Foods such as citrus fruits, chocolate, fried and fatty foods, garlic and onions can aggravate symptoms of GERD. Foods that are mint-flavored, spicy, and tomato-based also tend to worsen GERD symptoms so you need to avoid them as well.

Lifestyle Modification # 3: Avoid caffeine and alcoholic drinks.

Caffeine and alcoholic drinks can also cause acid reflux in susceptible individuals, and can worsen symptoms in patients with GERD. Therefore, try to avoid caffeinated and alcoholic beverages if you experience acid reflux or have been diagnosed with GERD.

Lifestyle Modification # 4: Shed those extra pounds.

Excess weight or obesity is a bane for GERD too. So if you are overweight or obese, you need to lose those extra pounds if you don’t want to experience acid reflux, or if you wish to control GERD symptoms.

Lifestyle Modification # 5: Eat small, frequent meals.

Acid reflux tends to occur more often if you eat large meals, so try to eat small, frequent meals instead to prevent acid regurgitation.

Lifestyle Modification # 6: Avoid wearing tight-fitting clothes.

Tight-fitting clothes tend to constrict your body, which can lead to constriction of your abdomen and chest. The constriction of your stomach tends to increase the chances of gastric content reflux into the esophagus.

Lifestyle Modification # 7: Avoid lying down for 3 hours after eating.

This is very self-explanatory. If you lie down immediately after eating, when the food has not completely emptied into your stomach, it would tend to go up to your esophagus.

Lifestyle Modification # 8: Avoid eating 2 to 3 hours before sleeping.

This is quite related to # 7. If your bedtime is 10 in the evening, you should have dinner not later than 8 PM to give ample time for gastric emptying or the passage of food into the small intestines.

Lifestyle Modification # 9: Elevate the head of your bed 6 to 8 inches.

You need to place wooden blocks securely under the bedposts.  Do not merely use more pillows under your head, as this will not be sufficient to provide the needed benefit of head elevation mentioned here.

Lifestyle Modification # 10: Take the right medications.

Although you may take over-the-counter medications especially if you seldom experience acid reflux, and do not have GERD, it is still recommended that you consult your doctor first before taking anything. And if you have already been diagnosed with GERD, then follow your doctor’s orders very well and take your medications as prescribed.