Acid reflux disease is a condition where stomach acid backs up into the esophagus causing heartburn. It’s not just annoying, it can also cause damage to the lining of the esophagus.
There are many lifestyle changes you can make to help manage acid reflux. In this post, you’ll find the top 14 tips for managing acid reflux with these simple lifestyle changes.
If you suffer from acid reflux, then you should definitely read this post. You may find yourself surprised at how easy it is to manage your acid reflux symptoms with these simple lifestyle changes!
Table of Contents
1. Water
Drink plenty of water. Water dilutes excess stomach acids. It also helps to flush out toxins from the body. Drinking a glass of warm water with a teaspoon of honey or a few drops of lemon juice can also help reduce the symptoms of acid reflux. Drinking water throughout the day can help to keep the stomach acids diluted and reduce the chances of acid reflux.
Additionally, staying hydrated by drinking plenty of water will ensure that the mucous membranes that line the esophagus are kept moist and not irritated by stomach acids. Not only will this reduce the chances of acid reflux, but it will also help to reduce the intensity of the symptoms if it does occur.
2. Avoid Alcohol
Alcohol increases the production of stomach acids, which makes it harder to neutralize. To avoid the unpleasant symptoms of acid reflux, it is best to abstain from alcohol as much as possible. If you do choose to drink, limit yourself to one to two drinks, and avoid drinking on an empty stomach.
Alcohol can also irritate the stomach lining, so it is best to drink in moderation and to avoid drinking right before bed. Additionally, make sure to drink plenty of water and stay hydrated to reduce the symptoms of acid reflux.
3. Eat Regularly
Eat small meals throughout the day. Eating small meals keeps your stomach empty, preventing the accumulation of stomach acids. Eating regular meals also helps to regulate your appetite and reduce the risk of overeating. It’s also important to avoid eating late at night, as this can make acid reflux worse. Try to have your last meal at least a few hours before bedtime.
Additionally, try to avoid eating large meals and consuming spicy, acidic, and fatty foods, as these can worsen symptoms of acid reflux.
ALSO READ
4. Vitamin C Foods
Try eating foods rich in vitamin C. Foods rich in vitamin C include oranges, grapefruit, tomatoes, broccoli, peppers, strawberries, and cabbage. These foods contain citric acid, which can neutralize stomach acids.
They are also rich in antioxidants, helping to reduce inflammation and protect the digestive tract from damage. Eating these foods regularly can help reduce the symptoms of acid reflux.
Additionally, vitamin C is essential for proper digestion, so it’s important to make sure you’re getting enough of it in your diet. This will help manage acid reflux and over time completely eliminate it.
5. Avoid Spicy Foods
Spicy foods cause heartburn by irritating the lining of your esophagus. Citrus fruits, including lemons, are naturally soothing to the esophagus, so they may be helpful for relieving symptoms of acid reflux.
However, other spicy foods, such as garlic, onions, and peppers, can aggravate the condition. If you have frequent acid reflux, it’s important to avoid spicy foods as much as possible. Eating milder dishes, such as soups, salads, and sandwiches, is a good way to reduce your risk of developing heartburn. Eating smaller meals more frequently can also help. Additionally, try to take your time when eating so you don’t eat too quickly, which can lead to indigestion and heartburn.
6. Keep Track of What You Eat
If you notice any changes in your diet, such as when you eat certain types of food, you’ll know if these foods trigger your symptoms.
Keeping a food diary is a great way to track what you eat and how it affects your acid reflux. Write down what you ate, how it made you feel, and any other relevant information. This will help you identify any foods that may be causing your discomfort.
Additionally, you can use this information to make smarter choices when it comes to what you eat. By making changes to your diet, you can help reduce the symptoms of acid reflux and improve your overall health.
7. Take Probiotics
Probiotic supplements can reduce the number of harmful bacteria in your digestive tract, helping to prevent the formation of harmful stomach acids.
Probiotics can also increase the good bacteria in your gut, aiding digestion and helping to reduce acid reflux symptoms. When taken regularly, probiotics can help to reduce your acid reflux, as well as reduce inflammation in the digestive tract. Be sure to talk to your doctor before starting a probiotic regimen, as some can interact with medications.
Additionally, probiotics can be found in many foods, such as yogurt, sauerkraut, and kombucha, so make sure to incorporate these foods into your diet. Taking probiotics regularly can help you to manage acid reflux and lead a healthier lifestyle.
8. Get Regular Exercise
Exercise stimulates digestion, which reduces the buildup of stomach acids. It also helps to maintain a healthy weight, which can reduce the likelihood of experiencing acid reflux. Regular exercise also helps to reduce stress, which can be a trigger for acid reflux.
An ideal exercise routine should include a combination of cardiovascular activities, such as walking or jogging, and strength training exercises, such as weight lifting. Aim for at least 30 minutes of exercise per day, five days a week.
Exercising in the morning is especially beneficial, as it helps to stimulate digestion for the rest of the day. Taking a walk after meals can also help to reduce stomach acids.
ALSO READ
9. Avoid Caffeine
Caffeine irritates the lining of your esophagus, causing heartburn. Avoid coffee, tea, energy drinks, and chocolate. If you need an energy boost, try exercising or taking a nap instead. Additionally, try to cut back on carbonated beverages, which can worsen acid reflux.
If you do choose to drink caffeinated beverages, drink them in moderation and preferably before noon. Avoid drinking them close to bedtime since this can increase your risk of nighttime heartburn.
10. Avoid Smoking
Smoking causes inflammation in the lungs, which can lead to acid reflux.The chemical compounds in cigarette smoke can also cause the valve that separates the esophagus from the stomach to relax, allowing acid to reflux.
It is important to avoid smoking to ensure that you don’t worsen your acid reflux symptoms. If you are a smoker, it’s important to quit to help manage acid reflux. Quitting smoking has many health benefits, so you should talk to your doctor about ways to quit that are right for you.
11. Avoid Fatty Foods
Fatty foods can contribute to heartburn by increasing the production of gastric juices. When we consume high-fat foods like fried dishes, greasy meals, and fatty meats, they require more stomach acid for digestion. This increase in gastric acid can result in the upward flow of acid into the esophagus, causing heartburn.
To prevent this, it’s advisable to limit the intake of high-fat foods and opt for leaner alternatives. Choosing grilled, baked, or steamed options can reduce the risk of heartburn associated with fatty foods.
12. Avoid Carbonated Drinks
Carbonated beverages such as soda and sparkling water contain phosphoric acid, which can irritate the lining of the esophagus. When this acid comes into contact with sensitive tissues, it can lead to discomfort and heartburn.
It’s recommended to avoid or reduce the consumption of carbonated drinks to minimize the risk of acid reflux. Opting for non-carbonated beverages like water, herbal tea, or diluted fruit juices can be healthier alternatives and reduce the likelihood of experiencing heartburn.
13. Avoid Chocolate
Chocolate contains caffeine, a stimulant that can relax the lower esophageal sphincter (LES) and increase the risk of heartburn. When the LES relaxes, it allows stomach acid to flow back into the esophagus, causing irritation and a burning sensation.
Additionally, chocolate may also contain a compound called theobromine, which can further contribute to acid reflux. To minimize the likelihood of heartburn and manage acid reflux, it’s advisable to moderate or avoid consuming chocolate, especially before bedtime or in large quantities.
14. Don’t Lie Down After Eating
Lie down only after you feel your food has settled. Doing so allows your digestive system to rest and relax, which reduces the chances of reflux.
It is recommended to avoid lying down immediately after eating, as this can increase the chances of experiencing heartburn. When we lie down, the gravitational force that helps keep the stomach acid in the stomach is diminished. This can allow acid to flow back into the esophagus, causing discomfort and heartburn.
To reduce the risk of reflux, it’s best to wait for a couple of hours after a meal before lying down. This allows the food to settle in the stomach, the digestion process to progress, and the muscles of the digestive system to relax, lowering the likelihood of acid reflux.
In conclusion, acid reflux (or Acidity) is a condition where stomach acids flow backward from the esophagus into the throat. This causes discomfort, heartburn, and sometimes coughing. While there are several medications available to treat this condition, lifestyle changes can help prevent symptoms from occurring in the first place and can help manage acid reflux. By following these steps, you can reduce the amount of acid reflux you suffer from each day.