Living with GERD: 5 Ways to Keep Acid Reflux in Check

Javeria Khalid

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Gastroesophageal Reflux Disease, or simply acid reflux, is the leading gastrointestinal cause of morbidity in the US. When acid produced in our stomach backs up into our food pipe (or esophagus), the burning sensation in the chest and accompanying nausea constitute GERD. An episode of GERD may be triggered at night; after eating a large, fatty meal and lying down immediately.
GERD is a chronic condition whose symptoms persist throughout life. But no need to worry; here are some scientifically proven ways to reduce their intensity:

Avoid Smoking and Alcohol

Tobacco and alcohol were bound to make an appearance on this list. Scientific data suggests that smoking tobacco directly contributes to the pathogenesis of GERD; whereas alcohol triggers an episode of acid reflux.
It might be a good idea to quit smoking and alcohol altogether once you're diagnosed with GERD. If that's too extreme for you, consider limiting drinking to the weekends and smoking to one cigarette a day.

Large fatty meals at night-time are a bad idea

It's time to say goodbye to fatty and greasy food, especially nighttime. Research has shown that consuming a large meal rich in lipids during the night and sleeping soon afterward activates an acid-producing pocket within our stomach. This leads to the same constellation of symptoms: heartburn, nausea, and stomachache.
Scheduling your meals and reducing portion size is a surefire way to avoid acid reflux. Also, give up the practice of immediately lying down after meals; it's bad for you.

Consider losing weight

Every day, we uncover more data that shows obesity contributes to a myriad of ailments. GERD is no different. Obesity has been identified as one of the culprits behind the etiology of acid reflux. It also increases the chances of complications like esophageal cancer. 
It may be challenging to shed off that extra pounds, but you can do it if you break it down to smaller targets. Consider hiring a nutritionist and a personal trainer to help you stay on track.

Some foods flair up your GERD

Foods like chocolate, coffee, mint, acidic fruit juices, and spices have been suggested to increase the pressure in the stomach. It, in turn, loosens the lower esophageal muscles and causes acid reflux. 
Use these only sparingly in your diet. If you habitually eat out, consider transitioning to salads and decaffeinated coffee. The lifestyle changes mentioned above significantly lower your chances of developing complications.

Raise The Headend of Your Bed

Another lifestyle modification you could adopt is sleeping in a semi-recumbent position. Elevate the head end of your bed using either pillows or wedges to aid gravity in keeping the acid within the stomach. Studies have shown this to help with GERD at night.

Bottom Line

Lifestyle modifications are the first line of therapy used by doctors in the treatment of GERD. Medications like antacids and PPIs carry with them many side effects that these behavioral changes do not. Try these out and let us know in the comments which ones work the best for you.
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