Acid Reflux and Lifestyle: 7 Tips to Reduce Symptoms

It is surprising how much influence your lifestyle choices can have on your health overall. If you've been told you have acid reflux, you will obviously want to figure out how to control the symptoms, and live a more comfortable life. Of course, acid reflux disease doesn't simply go away, but its effects can be reduced, and many symptoms prevented by making a few easy lifestyle changes. Here are seven tips that you can try before you attempt more drastic steps:

1. Eat Smaller Meals

Many people eat two or three big meals each day, but experts believe that eating five or even six small meals is preferable. This can certainly prevent overeating at any one meal. Gastric pressure increases with a full stomach, and often leads to acid reflux symptoms. Choosing to eat smaller meals, and eating more slowly, can help avoid this.

2. No Bedtime Snacks

Don't eat or drink anything for at least two hours before going to bed. If you typically take an afternoon nap, try doing it in a chair. Lying down on a full stomach will cause the contents of your stomach to press against the lower esophagus, increasing the chances of acid reflux.

3. Choose Foods Carefully

Acid reflux can be triggered by a host of common foods and beverages. They either increase acid production, and thus gastric pressure, or relax the lower esophagus muscle, leading to the reflux. Foods that trigger your own heartburn should certainly be avoided. Write down a list of what you know cause this in you, perhaps spicy foods, juice or citrus foods, coffee, and so on. These irritate the esophagus lining in many people. Especially at dinner, avoid these foods and you can avoid nighttime heartburn. If you don't have a list of heartburn suspects, keep a record for a couple of weeks to keep track of foods to avoid.

4. Avoid Smoking or Alcohol

Another smart step in reducing acid reflux is avoiding alcohol consumption. Alcohol has two problems: it creates stomach acid, and relaxes the muscle of the lower esophagus. When relaxed, that muscle can allow stomach contents to reflux back into the esophagus. Consuming very small amounts of alcohol might be okay, but keep an eye on your reactions. And stop smoking as soon as you can if you have digestion problems. Along with dozens of other health concerns, smoking stimulates production of stomach acid, and of course that leads to greater acid reflux symptoms.

5. Sleep Smart

The basic laws of gravity apply here. If you sleep with your head higher than your torso, the contents of your stomach are more likely to stay where they belong. Purchase a wedge-shaped pillow to keep your head and shoulders elevated. You can also try propping the legs of your bed with bricks or blocks to create an incline. Adjustable beds are also excellent choices.

6. Stay Comfortable

Tight clothing can constrict your stomach, squeezing food in your stomach against your lower esophagus. Of course, we know where this will lead! So loosen that belt, or buy clothing with adjustable waistlines or elastic support. Be free and loose, and your stomach will thank you.

7. Get More Relaxed

Researchers are unsure about the relationship between heartburn and stress. However, stress may be a factor in acid reflux disease, especially as a precursor. Regardless, reducing stress may help people to also reduce the likelihood that they will turn to comfort foods or drinks that will cause heartburn.

These seven tips can help relieve your acid reflux symptoms. As you know, no single factor can be blamed for this health condition, but a lot of little factors acting together can lead to your problems. So tackle the little things one at a time, and you can find the relief you seek.

Fallon Cullerne happily contributes to a variety of web sites, on acid reflux as well as health question subjects.
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