ToKeepYouFit Acid reflux isn’t just a one-time pain; it’s a long-term problem that millions of people around the world have. When stomach acid flows back into the oesophagus, it can cause heartburn, regurgitation, and sometimes a sour taste in the mouth.
It can get worse and turn into gastroesophageal reflux disease (GERD) if it is not treated. GERD can cause serious problems like damage to the oesophagus or Barrett’s oesophagus. Luckily, acid reflux can often be controlled by making changes to how you live. Here are seven tips that have been shown to work to stop acid reflux.
1. Eat Smaller, More Frequent Meals
When you eat a big meal, your stomach gets bigger, which puts pressure on the lower oesophageal sphincter (LES), which is the valve that separates the stomach from the oesophagus. If this valve is too full, it might not close properly, letting acid escape.
Four to five smaller meals a day are better than three big ones. This method lowers the pressure in the stomach, makes digestion better, and helps stop that painful acid surge after eating. Every meal should have a good balance of fibre-rich vegetables, complex carbs, and lean proteins. If you skip meals, you might eat too much later, which can make your symptoms worse.
2. Avoid Trigger Foods And Beverages
The LES can weaken or get irritated by certain foods, which can make reflux more likely. Some common triggers are:
- Hot foods
- Drinks with caffeine (like coffee and energy drinks)
- Oranges and lemons are citrus fruits.
- Tomato-based foods (ketchup, sauces)
- Chocolate
- A lot of fat or fried foods
- Spritzed drinks
- Mint peppermint
But different people can have different triggers. Writing down what you eat and how you feel afterwards in a food diary is the best way to find yours. Once you see patterns, stay away from or eat less of those foods. Choose foods that are good for reflux, like bananas, oatmeal, lean chicken, and green vegetables.
3. Don’t Lie Down Right After Eating
Acid is more likely to move back up into the oesophagus when you lie down soon after eating because gravity is working against digestion. After eating, you should stand up for at least two to three hours. Because you’re giving your stomach enough time to partially empty, reflux is less likely to happen. If you need to rest, sit with your back straight instead of lying down flat. A short (10–15 minute) walk after a meal can also help your body digest food and keep your blood sugar levels stable.
4. Elevate The Head Of Your Bed
If you have reflux at night, elevating your head while you sleep can make your symptoms a lot better. In the evening or after a big meal, lying flat for acid to move into the oesophagus. With wooden blocks or a bed wedge, you can raise the head of your bed by 6 to 8 inches. You can also save money by buying beds that can be adjusted. Most of the time, pillows alone aren’t enough unless they fully elevate the upper body. Stacking pillows can make things worse by awkwardly bending the neck.
5. Maintain A Healthy Weight
Having too much body fat, especially around the stomach, makes the stomach hurt more. This pressure can push acid up through the LES, which can cause reflux. According to research from the National Institutes of Health, losing even a small amount of weight (5–10% of body weight) can make reflux symptoms a lot better.
A balanced diet full of vegetables, whole grains, and lean proteins, along with regular physical activity like brisk walking, cycling, or yoga, can help you reach and keep a healthy weight. Crash diets and plans that are too strict can hurt you more than help, especially if you have digestive problems.
6. Quit Smoking And Limit Alcohol
It has been shown that both tobacco and alcohol relax the LES and make the stomach make more acid. Because of this, reflux is much more likely to happen.
Not only does smoking weaken the LES, but it also lowers saliva production, which is needed to neutralise the acid in the oesophagus. Giving up smoking is one of the best things you can do for your digestive system and health in general.
There are many support options available. Apps that help you quit smoking, counselling, and nicotine replacement therapies can all work. When it comes to alcohol, moderation is key. Try to drink no more than one drink a day, and don’t drink right before bed or when you’re hungry.
7. Manage Stress Effectively
Even though stress doesn’t cause acid reflux itself, it can make it a lot worse. People who are stressed out are more likely to eat quickly, skip meals, pick unhealthy foods, or eat too much! All of these things can cause reflux. Stress may also make the body more sensitive to pain, which can make symptoms feel worse. A big difference can be made by adding relaxation techniques to your daily life. Some options are:
- Exercises for deep breathing
- Meditation for mindfulness
- Gentle yoga
- Going outside and spending time
- CBT stands for cognitive behavioural therapy.
Setting just 10–15 minutes a day to deal with stress can help your digestive health and your mental health.
Conclusion
If you have acid reflux, it can be not very unpleasant, but it doesn’t have to run your life. By learning about the causes and following these seven useful tips, eating smaller meals, staying upright after meals, raising your bed, keeping a healthy weight, giving up smoking and drinking, and dealing with stress, you can greatly reduce your symptoms and make your life better.
If making changes to your lifestyle doesn’t help, you should talk to a doctor or nurse. To rule out underlying conditions, some people may need to take medicine or go through more tests. Your comfort is close at hand. Acid reflux can be managed well with consistency and care.
