Gastroesophageal reflux disease (GERD) is a condition that occurs when acid from the stomach flows back into the esophagus. Symptoms usually include heartburn, regurgitation, and difficulty swallowing.

While GERD can be managed with medications, lifestyle modifications can also be helpful in easing symptoms and preventing further damage.

1. Maintain a Healthy Weight

Obesity is a major risk factor for GERD because excess weight puts pressure on the stomach and can cause it to push up against the diaphragm. This can lead to acid reflux.

Losing weight can help reduce GERD symptoms, and getting regular exercise can also help improve digestion and reduce stress.

2. Avoid Trigger Foods

Certain foods can trigger GERD symptoms. These include spicy foods, citrus fruits, chocolate, alcohol, caffeine, and fatty or fried foods. Keep track of which foods seem to exacerbate your symptoms and try to avoid them.

3. Eat Smaller, More Frequent Meals

Instead of eating three large meals a day, try eating smaller meals more frequently throughout the day to help reduce the amount of stomach acid produced at any one time. Eating slowly and chewing thoroughly can also help improve digestion.

4. Don’t Lie Down After Eating

Lying down right after eating can increase the likelihood of acid reflux. Try to wait at least two to three hours after eating before lying down. If you need to lie down sooner, try propping yourself up with pillows to elevate your head and upper body.

5. Quit Smoking

Smoking can increase the risk of GERD, as nicotine can weaken the lower esophageal sphincter (LES), the muscle that helps keep acid from flowing back into the esophagus.

Quitting smoking can help reduce GERD symptoms and also has a multitude of other health benefits.

6. Wear Loose Clothing

Tight clothing, especially around the waist, can put pressure on the stomach and increase the risk of acid reflux. Opt for loose-fitting clothes or clothing that doesn’t constrict your midsection.

7. Elevate the Head of Your Bed

Gravity can help keep acid from flowing back into the esophagus while you sleep. Elevating the head of your bed by 6 to 8 inches can be helpful. This can be done by placing blocks under the legs of the bedframe or using a foam wedge.

8. Manage Stress

Stress can exacerbate GERD symptoms. Try stress-reducing techniques such as deep breathing, meditation, yoga, or Tai Chi. Getting enough sleep and exercise can also help manage stress.

9. Wait Before Exercising

Vigorous exercise soon after eating can increase the likelihood of acid reflux. Wait at least two to three hours after eating before engaging in exercise. Walking or light yoga can be helpful for digestion.

10. Consult with a Doctor

If lifestyle modifications don’t seem to be helping, or if GERD symptoms are severe, it’s important to consult with a doctor. They may recommend medications or other treatments to help manage GERD symptoms.