Many people suffer from frequent heartburn. The following guidelines can help to prevent or relieve the uncomfortable symptoms. The danger from GERD (Gastroesophageal Reflux Disease) lies in the repeated exposure of the esophagus to acid; this can result in respiratory symptoms as well as changes in the lining’s cells. In addition to following these strategies, speak with your physician.
Relax And Eat Slowly
Instead of eating a lot at one sitting, which can make acid-reflux symptoms worse, eat only until you’re comfortably full (versus overly stuffed). Be sure to sit down and take your time during a meal; strive to truly taste and enjoy each mouthful. One tried-and-true trick to eating more slowly is to put your fork down on the table between every few bites.
Limit Beverages During Meals
Liquids add to the volume of food in your stomach and increase stomach distension. A full belly puts more pressure on the lower esophageal sphincter (LES), the muscle that normally prevents food from moving back up into your esophagus, and thus adds to your risk of reflux. To minimize stomach volume, take small sips of water while you eat, and try to drink mostly between meals.
Shed Extra Pounds
This is easier said than done, however being overweight is a major contributor to heartburn. Overweight individuals are twice as likely to suffer from symptoms of GERD as are people of a healthy weight. Extra weight may increase pressure on the stomach, causing the LES muscle to relax, which allows stomach backflow. Body fat may also release chemicals that interfere with normal digestive functioning. The good news is that research shows losing even a small amount of weight can help relieve symptoms.
Incorporate Moderate Exercise
The key word here is moderate. Vigorous exercises like running can agitate your digestive tract and provoke reflux, but incorporating moderate, low-impact exercises such as walking is beneficial (it keeps you upright, allowing gravity to aid digestion). Exercise can also help you lose weight, which can dramatically reduce the severity of heartburn. To minimize the risk of symptoms, wait at least two hours after eating to work out; also avoid sports drinks, which may aggravate reflux due to their acidity. If you’re a beginner, start slow and build up to at least 30 minutes of walking several days each week.
Watch Out for Trigger Foods
When it comes to your diet, eating smaller meals is by far the most important step you can take to prevent reflux, more so than changing the foods you eat. That said, there are specific foods that can aggravate symptoms in certain individuals. The most common culprits are fried and fatty foods, alcohol, caffeinated beverages like coffee and tea, chocolate, mints and mint-flavored items, citrus juices and fruits, tomatoes and tomato sauce, spicy foods, onions, garlic, and carbonated beverages. Everyone has different triggers, though, so if you find that these foods don’t cause you any discomfort, you can continue to enjoy them.
Don’t Lie Down After Eating
If you’re prone to acid reflux, it’s important that you don’t lie flat for a minimum of two hours after you’ve eaten a meal or snack. Stand up and walk around to help encourage the gastric juices to flow in the right direction.
Wear Loose Fitting Clothes
Avoid anything tight around your middle, which can put pressure on your stomach and worsen the discomfort and pain of GERD. Until your symptoms are under control, think stretchy and comfortable!
Chew Cinnamon Gum After Meals
Chewing gum stimulates saliva production, which helps to neutralize stomach acid. Gum chewing also encourages frequent swallowing, which clears irritating acid from the esophagus more quickly. Just make sure to choose non-mint flavors, since peppermint and spearmint can relax the LES and exacerbate symptoms. Pick up cinnamon or fruit flavors instead.
Quit Smoking
Everyone should quit smoking, whether they suffer from GERD or not. Those who do suffer from heartburn should quit smoking immediately. Smoking slows digestion and increases stomach acid, while it limits salvia production—your body’s natural defense against stomach acid! Besides harming your esophagus, cigarette smoke also damages the digestive system and weakens your stomach’s LES muscle, which directly causes acid reflux.
There are many medications available to help the symptoms of reflux. Talk to your doctor to see if medication is necessary.
