Gastroesophageal reflux, also known as acid reflux, is a condition in which the contents of the stomach flow back into the esophagus. This can cause symptoms such as heartburn, regurgitation, and difficulty swallowing.

While medications can help manage these symptoms, making certain lifestyle changes can also play a significant role in alleviating gastroesophageal reflux. Here are ten lifestyle modifications that can help improve this condition:.

1. Maintain a healthy weight

Excess weight can put pressure on the stomach, leading to an increased risk of acid reflux. By maintaining a healthy weight through a combination of a balanced diet and regular exercise, you can reduce the likelihood of experiencing this condition.

2. Eat smaller, more frequent meals

Large, heavy meals can trigger acid reflux symptoms. Instead, opt for smaller portions and eat more frequently throughout the day.

This allows your stomach to digest the food more easily and reduces the chances of stomach acid flowing back into the esophagus.

3. Avoid trigger foods and drinks

Certain foods and beverages are known to worsen acid reflux symptoms. These include spicy foods, fatty foods, citrus fruits, chocolate, coffee, and carbonated drinks. It is important to identify your specific triggers and avoid them to minimize symptoms.

4. Limit alcohol consumption

Alcohol can relax the lower esophageal sphincter, the valve that prevents stomach acid from flowing back into the esophagus. To reduce the risk of acid reflux, it is advisable to limit alcohol consumption or avoid it altogether.

5. Quit smoking

Smoking can increase the production of stomach acid and weaken the muscles responsible for keeping the acid in the stomach. Quitting smoking not only improves overall health but also reduces the likelihood of acid reflux symptoms.

6. Avoid lying down after eating

Lying down immediately after a meal can promote the flow of stomach acid into the esophagus. To prevent this, wait at least two to three hours after eating before lying down or going to bed.

7. Elevate the head of your bed

Raising the head of your bed by about six to eight inches can help prevent acid reflux during sleep. Gravity works to keep the stomach acid down, reducing the chance of it flowing back up into the esophagus.

You can achieve this by using a wedge pillow or placing blocks under the legs at the head of the bed.

8. Wear loose-fitting clothing

Tight clothing can put pressure on the abdomen and increase the likelihood of acid reflux. Opt for loose-fitting clothing, especially around the waist, to minimize this pressure and promote better digestion.

9. Manage stress levels

Stress can exacerbate acid reflux symptoms. Finding healthy ways to manage stress, such as practicing relaxation techniques, exercise, or engaging in hobbies, can help reduce the severity and frequency of symptoms.

10. Sleep on your left side

Sleeping on your left side can help reduce acid reflux symptoms. This position keeps the stomach below the esophagus, making it more difficult for stomach acid to flow back up.

Additionally, gravity aids in keeping the acid down when sleeping on the left side.