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

Most people eat three large meals a day, but many experts suggest that consuming 5-6 small meals is better. Doing so can help prevent overeating. With a full stomach, gastric pressure also increases. So one of the main causes of acid reflux incidents is overeating. Sticking to smaller meals can give your stomach a break, and reduce discomfort, as can eating more slowly.

2. No Bedtime Snacks

Don't eat or drink for a couple of hours before you go to bed. And if you should be so fortunate to be able to take afternoon naps, try having your next few in a comfy chair. The point is that lying down with a full stomach has a tendency to allow stomach contents to press against the lower esophagus, increasing the likelihood of acid reflux.

3. Become a Picky Eater

There are many common beverages and foods that can trigger acid reflux. They do so either by increasing acid production and gastric pressure, or by relaxing the lower esophagus muscle. Obviously, foods that trigger heartburn in you should be avoided. These foods vary, but for many people, spicy foods, citrus fruits and juices, and coffee can cause irritation in the esophagus lining. Avoid eating these foods for dinner, to reduce the chances of heartburn at night. If you are unsure which foods tend to cause heartburn for you, keep a heartburn record for a week or two to help keep track of foods you need to avoid.

4. Quit Smoking and Reduce Alcohol

Alcohol consumption should also be avoided in your efforts to reduce acid reflux. Alcohol not only creates excess stomach acid, it also relaxes the lower esophagus muscle. When this muscle is relaxed, the contents of your stomach tend to reflux back up into the esophagus. If you do plan on consuming alcoholic beverages, do so in very small quantities. If complications arise, stop drinking alcohol altogether. Smoking is another poor choice for those with digestive problems. In addition to the seemingly endless list of health concerns caused by smoking, it also stimulates the production of stomach acid, leading to an increase of acid reflux symptoms.

5. Smarter Sleeping

The acid in your gut responds to gravity, so keeping your head higher than your waist will help to some degree in keeping the acid down. You might want to purchase a big, wedge-shaped pillow, which will help elevate your shoulders and head. Some people also purchase an adjustable bed, which allows them to incline the head of the bed. A cheaper (though slightly risky) alternative is to prop up your current bed's legs.

6. Loosen Up the Waistband

Tight-fitting clothing will constrict the area around your stomach. As a result of this squeezing action, the food in your stomach is forced up against the lower esophagus, and acid reflux will likely occur. Choose comfortable clothes with loose or adjustable waistlines.

7. Relax

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.

Article Source: http://www.articlemonk.com

Author Fallon Cullerne happily writes for several web sites, on acid reflux home remedy as well as health education topics.
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