How to Deal With Acid Reflux
Acid reflux goes by many names, including gastroesophageal reflux disease (GERD) and heartburn. Regardless of what you call it, acid reflux is an unpleasant health condition in which acid re-enters the digestive tract above your stomach and causes burning, painful burps and cramps. The positive news is that, in many cases, you can treat acid reflux by making diet and lifestyle changes.
Instructions
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Reduce the size of your meals by eating smaller meals more often. Instead of eating three large meals that tax your digestive system, eat five or six smaller meals throughout the day. This way, your body doesn't have to digest an enormous amount of food after it's sat dormant for several hours.
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Avoid eating a late meal, as eating and going to sleep soon after can cause acid reflux. Eat at least two hours before bed or earlier. A 2007 study published in the "American Journal of Gastroenterology" showed that people with GERD had fewer symptoms if they stopped eating at least six hours before going to bed.
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Remove spicy foods from your diet, as they can aggravate your digestive system and cause a flare-up of acid in your stomach and digestive tract. Avoid foods such as hot peppers, hot sauce and cuisines known for their use of such spices as cayenne and chili.
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Lose weight if you are overweight or obese. A 2006 study at Stanford University found that individuals with GERD will see improvements upon making lifestyle changes such as losing weight. If you need to lose weight, take up talking or jogging, join a gym or meet with a nutritionist to develop a health diet plan for yourself.
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Learn to decrease the stresses in your life by whatever method works best for you. Stress is often associated with intestinal disorders, so it's important to learn to manage your stress. Talk to a trusted friend or family member about what stresses you, visit a therapist or just spend more time doing the things you enjoy.
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Tips & Warnings
Keeping a log of the times in which your acid reflux is at its worse is ideal for helping to track its causes. For example, if you find it flares up every time you have a meeting at work, learn some stress-management techniques.
References
- WebMD: Lifestyle Tips to Manage Heartburn
- WebMD: Heartburn/GERD Health Center: Treatment & Care
- Archives of Internal Medicine; Are Lifestyle Measures Effective in Patients With Gastroesophageal Reflux Disease?; Dr. Tonya Kaltenbach et al.
- The American Journal of Gastroenterology; Nocturnal Reflux Episodes Following the Administration of a Standardized Meal; Michael Piesman et al.; October 2007
Resources
- Photo Credit Ablestock.com/AbleStock.com/Getty Images
