10 Things to Stop Doing If You Have GERD

If you’re dealing with GERD (Gastroesophageal Reflux Disease), you’re not alone. You can manage the symptoms of GERD by making small lifestyle changes. It’s important to remember that everyone’s experience with GERD is unique. This means what works for one person may not work for another.

Here are 10 things to stop doing if you have GERD:

1. Avoid Large Meals

A Study on Diet Tips for GERD says large meals can overwhelm your stomach and could trigger acid reflux. Simply put, when you consume a big meal, your stomach might produce more acid to digest. Yet, this may increase the likelihood of reflux. Ergo, eating smaller, more frequent meals throughout the day might ease digestion. Moreover, it also helps reduce the discomfort.

Understand it as, when you eat in small portions, this could put less pressure on your stomach. This might also prevent acid from backing up into your esophagus. Additionally, chewing your food slowly assists in the same as well. This way, you could avoid GERD stomach pain symptoms.

2. Identify Trigger Foods

Identifying and potentially avoiding foods that commonly trigger GERD symptoms could be beneficial. Common culprits include spicy foods, citrus fruits, caffeine, and fatty or fried foods. These foods could relax your lower esophageal sphincter (LES). This then might allow stomach acid to flow back into the esophagus.

But if you begin to keep a food diary to track your symptoms, things might change for good. This way, you can identify which foods worsen your GERD. And once you’ve identified potential trigger foods, cut them from your diet. This step may reduce the frequency and severity of reflux episodes.

3. Quit Smoking

Smoking might also weaken your lower esophageal sphincter (LES). Yes, that’s true. You must know the mechanism of acid reflux in the context of smoking. LES is the muscle that normally prevents stomach acid from refluxing. So yes, smoking can worsen the silent Gerd symptoms. Cigarettes have nicotine that could stimulate the production of stomach acid. That’s why quitting smoking is often recommended for managing GERD effectively.

4. Limit Alcohol Consumption

Alcohol could relax the LES and increase stomach acid production, making reflux more likely. Research on the National Library of Medicine says the same. Beer, wine, and liquor could all potentially trigger GERD cough symptoms. It happens especially when consumed in large quantities or close to bedtime. That is why if you enjoy alcohol, consider limiting your intake. The best you can do is to avoid drinking. If not, drink alcohol in moderation.

5. Elevate the Head of Your Bed

Elevating the head of your bed by 6 to 8 inches could potentially help prevent acid reflux during sleep. Moreover, it can help with GERD back pain symptoms. In other words, Gravity might help keep stomach acid in your stomach when you’re upright. But the case is the opposite when you lie down. Due to this, elevating your head and upper body might reduce the likelihood of nighttime reflux. Overall, it might alleviate symptoms like coughing, heartburn, and regurgitation.

6. Avoid Eating Before Bedtime

Can acid reflux cause shortness of breath? Well, it might be possible if you’re eating close to bedtime. Eating close to bedtime could increase the risk of nighttime acid reflux. When you lie down after eating, gravity might not be able to help keep stomach acid in your stomach. In light of this, aim to finish meals at least two to three hours before lying down. This helps with proper digestion.

7. Maintain a Healthy Weight

Yes, GERD and obesity have a connection. Excess weight could put pressure on the abdomen. This may increase the risk of acid reflux. Thus, losing weight could alleviate GERD chest pain symptoms and improve overall health. Understand it as even modest weight loss could reduce the frequency of reflux episodes.

8. Wear Loose-Fitting Clothing

Tight clothing, particularly around the waist, could potentially put pressure on the abdomen. This worsens the GERD symptoms. Tight belts, waistbands, and shapewear could all contribute to reflux. It is because they squeeze your stomach and increase intra-abdominal pressure. Opting for loose-fitting clothing made from breathable fabrics could reduce abdominal pressure and minimize the risk of reflux.

9. Manage Stress

Stress could exacerbate GERD symptoms, as per Harvard Health’s research. Chronic stress could also lead to unhealthy coping mechanisms, such as overeating or consuming trigger foods. This might worsen reflux. Hence, practicing stress-reduction techniques such as deep breathing, meditation, progressive muscle relaxation, or yoga could promote relaxation and alleviate symptoms.

10. Avoid Lying Down Immediately After Eating

Avoiding lying down immediately after eating could help prevent acid reflux. Staying upright for at least two to three hours after meals could potentially allow food to digest properly. If you need to rest or recline after eating, try sitting upright in a chair or taking a leisurely walk to aid digestion. By avoiding lying down immediately after eating, you could reduce the likelihood of reflux.

References

• 2023. Gastroesophageal reflux disease. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK441938/
• 2023. GERD Diet: Foods That Help with Acid Reflux (Heartburn). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
• 1990. Mechanisms of acid reflux associated with cigarette smoking. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1378332/
• 2010. Is alcohol consumption associated with gastroesophageal reflux disease? National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2880354
• 2021. Head of bed elevation to relieve gastroesophageal reflux symptoms: a systematic review. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7816499/
• 2023. GERD and Obesity. UChicago Medicine. https://www.uchicagomedicine.org/conditions-services/esophageal-diseases/gastroesophageal-reflux-disease/gerd-and-obesity
• 2022. Could stress be making my acid reflux worse. Harvard Health Publishing. https://www.health.harvard.edu/diseases-and-conditions/could-stress-be-making-my-acid-reflux-worse