Heartburn and GERD (Gastroesophageal Reflux Disease) are common digestive disorders that can cause uncomfortable symptoms such as burning sensations in the chest, throat, and abdomen.Common symptoms of heartburn include burning sensations in the chest, throat, and abdomen; a sour or bitter taste in the mouth; difficulty swallowing; and chest pain.
Fortunately, several lifestyle changes and home remedies can help prevent or reduce the severity of heartburn and GERD. Check out the 10 ways to avoid heartburn or GERD.
1. Eat smaller meals
Eating smaller meals throughout the day can help reduce the symptoms of heartburn and GERD. Eating large meals can pressure the lower esophageal sphincter (LES), which can cause stomach acid to reflux into the esophagus. Eating smaller meals more frequently will help keep your stomach from becoming too full, reducing the risk of acid reflux. Additionally, eating smaller meals can help you maintain a healthy weight, which is important for reducing the risk of GERD.
2. Don't lie down after eating
Lying down after eating can increase the risk of heartburn and GERD. When you lie down, the contents of your stomach are more likely to reflux into your esophagus. To reduce this risk, it is best to wait at least two hours after eating before lying down. Additionally, elevating the head of your bed by six to eight inches can help reduce the symptoms of heart burn and GERD.
3. Avoid food that causes reflux
Certain foods can trigger heartburn and GERD symptoms, so it is important to avoid them. Common triggers include spicy foods, acidic foods, fatty foods, citrus fruits and juices, tomatoes and tomato-based products, garlic, onions, chocolate, caffeine, alcohol, and mint. Additionally, some people may find that certain dairy products such as milk or ice cream can cause heartburn. Keeping a food diary can help you identify which foods trigger your symptoms.
4. Review your medications
Over the counter medications can increase the risk of heartburn and GERD. Common culprits include aspirin, ibuprofen, muscle relaxers, blood pressure medications, and antidepressants. Talk to your doctor about any medications you are taking that may be contributing to your symptoms. In some cases, switching to a different medication or adjusting the dosage may help reduce the severity of heartburn and GERD.
5. Don't exercise after a meal
Exercising after a meal can increase the risk of heartburn and GERD. When you exercise, your body is in an upright position, which can put pressure on the lower esophageal sphincter (LES). This can cause stomach acid to reflux into the esophagus, leading to uncomfortable symptoms. To reduce this risk, it is best to wait at least two hours after eating before exercising.
6. Lose weight
Being overweight or obese can increase the risk of heartburn and GERD. Excess weight puts pressure on the lower esophageal sphincter (LES), which can cause stomach acid to reflux into the esophagus. Weight loss can help reduce this pressure, reducing the risk of heartburn and GERD. Maintaining a healthy weight can also help reduce other health risks, such as high blood pressure, heart attack, and diabetes.
7. Quit smoking
Smoking can increase the risk of heartburn and GERD. Smoking increases stomach acid production, which can lead to acid reflux. Additionally, smoking can weaken the lower esophageal sphincter, making it easier for stomach acid to reflux into the esophagus. Quitting smoking is one of the best ways to reduce your risk of heartburn and GERD.
8. Cut back on alcohol
Alcohol can increase the risk of heartburn and GERD. Alcohol relaxes the lower esophageal sphincter (LES), making it easier for stomach acid to reflux into the esophagus. Additionally, alcohol increases stomach acid production, which can lead to uncomfortable symptoms. To reduce your risk of heartburn and GERD, it is best to limit your alcohol consumption or avoid it altogether.
9. Try a gluten-free diet
For some people, eating foods containing gluten can trigger heartburn and GERD symptoms. Gluten is a protein found in wheat, barley, and rye. If you think that gluten may be causing your symptoms, it may be worth trying a gluten-free diet for several weeks to see if your symptoms improve. A gluten-free diet involves avoiding all foods containing gluten, including breads, pastas, and cereals.
10. Elevate your bed
Elevating your bed can help reduce the risk of heartburn and GERD. When you sleep with your head and chest elevated, it helps keep stomach acid from refluxing into the esophagus. You can use a wedge pillow or blocks to elevate your bed at least 6-8 inches to keep your head and chest above your stomach, reducing the risk of heartburn and GERD.
In conclusion, there are several steps you can take to reduce your risk of heartburn and GERD. These include avoiding certain medications, not exercising after a meal, losing weight, quitting smoking, cutting back on alcohol, trying a gluten-free diet, and elevating your bed. By following these tips, you can help prevent the uncomfortable symptoms associated with heartburn and GERD.
