Gastroesophageal reflux disease (GERD) is a chronic condition that affects millions of people worldwide.

It is characterized by the regurgitation of stomach acid into the esophagus, causing symptoms such as heartburn, chest pain, and difficulty swallowing. While medication can help manage the symptoms of GERD, making lifestyle changes can also be beneficial in reducing the frequency and severity of reflux episodes.

In this article, we will explore some lifestyle modifications that can provide relief from gastroesophageal reflux symptoms.

1. Maintain a healthy weight

Excess weight can put pressure on your abdomen, leading to an increased risk of acid reflux. Losing weight can significantly reduce the frequency and severity of reflux symptoms.

If you are overweight, focus on adopting a healthy eating plan, incorporating regular physical activity, and making sustainable changes to your lifestyle.

2. Avoid trigger foods

Certain foods are known to trigger acid reflux symptoms. Common culprits include chocolate, caffeine, alcohol, spicy foods, citrus fruits, tomatoes, onions, and fatty or fried foods.

Identify your trigger foods and try to avoid or minimize their consumption. Keeping a food diary can help you pinpoint specific foods that worsen your symptoms.

3. Eat smaller, more frequent meals

Large meals can put extra pressure on your stomach, leading to acid reflux. Consuming smaller, more frequent meals can help alleviate symptoms and prevent overeating.

Avoid eating within two to three hours before bedtime to give your stomach enough time to empty before lying down.

4. Elevate your upper body while sleeping

Gravity can help prevent stomach acid from flowing back into the esophagus while you sleep. Elevate the head of your bed or use a wedge pillow to keep your upper body elevated.

This will help reduce the likelihood of nocturnal reflux and the associated discomfort.

5. Quit smoking

Smoking weakens the lower esophageal sphincter, the muscular ring that prevents stomach acid from flowing into the esophagus. It also increases acid production in the stomach.

Quitting smoking can improve your overall health and significantly reduce reflux symptoms.

6. Avoid tight-fitting clothing

Tight belts, waistbands, and other restrictive clothing can put pressure on your abdomen, leading to acid reflux.

Opt for looser-fitting clothing that does not constrict your stomach and abdomen, allowing for better digestion and reducing the likelihood of reflux.

7. Manage stress

Stress can worsen reflux symptoms by increasing acid production and affecting the functioning of the digestive system.

Incorporate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, yoga, or engaging in hobbies that help you relax.

8. Limit alcohol consumption

Alcohol can relax the lower esophageal sphincter, making it easier for stomach acid to flow back into the esophagus. Limit your alcohol intake or avoid it altogether if you experience frequent reflux symptoms.

If you do choose to consume alcohol, do so in moderation and avoid mixing it with other potential triggers like citrus juices or carbonated beverages.

9. Stay upright after meals

Lying down or reclining too soon after eating can increase the likelihood of acid reflux. Stay upright for at least two to three hours after meals to allow your stomach enough time to empty properly.

Engage in light physical activity like taking a walk to aid digestion and prevent reflux.

10. Avoid eating right before physical activity

Eating immediately before engaging in physical activity, especially vigorous exercise, can aggravate reflux symptoms. Allow at least two hours to pass between your last meal and any high-intensity exercise to minimize the risk of acid reflux.