Gastroesophageal reflux disease (GERD) occurs when your stomach contents repeatedly flow back up into the esophagus, causing a burning sensation at the center of your chest. Many people use medications to treat acid reflux and heartburn, but you can easily prevent and alleviate the discomfort of Frisco GERD using the following lifestyle adjustments.
Sleep on your left side
Because of the anatomy of your stomach, sleeping on your left side lets gravity keep stomach acid away from the esophagus. Sleeping on your right side m worsens reflux symptoms since it allows stomach acid to cover the lower esophageal sphincter. Although sleeping on your left side all night might not be possible, it helps you fall asleep more comfortably. Sleeping on your side is especially helpful if you need to nap right after a meal.
Eat dinner earlier
Healthcare professionals recommend eating dinner within three hours before bedtime because lying horizontally after a meal makes digestion difficult and may worsen GERD symptoms. Additionally, your stomach contains the most acid right after you eat, but sitting upright or standing lets gravity work in your favor. It might be tempting to nap or go to bed right after a late-night meal, but doing so often leads to acid reflux. The increased acid in your stomach and pressure on your lower esophageal sphincter when you lie down increase your risk of acid reflux.
Watch your meal portions
The lower esophageal sphincter is a ring-like muscle where the esophagus opens to your stomach. Typically, it stays closed to prevent stomach acid contents from backing up into the esophagus. Too much pressure on this muscle due to eating a large meal can cause acid to leak up into your esophagus. But you can easily avoid this by eating small meals with fiber.
Stay at a moderate weight
Being overweight, especially in your belly, increases pressure in your abdomen, pushing the lower esophageal sphincter away from the support of the diaphragm. This condition, known as a hiatal hernia, is the leading cause of gastroesophageal reflux disease (GERD). Additionally, being overweight or obese is a common risk factor for acid reflux and GERD. Losing at least 10% of your body weight could significantly alleviate your GERD symptoms. Besides reducing your risk of acid reflux, weight loss also minimizes your risk of other health problems, including obstructive sleep apnea, heart disease, diabetes, and cancer.
Limit alcohol consumption
Drinking alcohol is associated with increased acid reflux symptoms since it increases stomach acid and relaxes the lower esophageal sphincter. If you are prone to acid reflux, it is best to limit or avoid alcohol intake to avoid an increase in the severity of heartburn.
Avoid foods that cause heartburn
Spicy foods, chocolate, peppermint, fatty foods, onions, and garlic cause heartburn. Eating acidic foods like tomatoes and citrus juices increases stomach acid and can cause heartburn. Drinks like sodas and coffee can relax your lower esophageal sphincter, causing acid to leak into your esophagus.
If you have persistent acid reflux, visit your doctor at The Bariatric Experts for treatment to eliminate the discomfort.
