Gastroesophageal reflux disease (GERD) is a chronic condition that affects millions of people worldwide. Commonly referred to as acid reflux, it occurs when stomach acid flows back into the esophagus, causing a range of uncomfortable symptoms.

While medication can provide relief, making certain lifestyle changes and adopting healthy habits can also help minimize these symptoms. In this article, we will explore ten lifestyle strategies that can effectively reduce gastroesophageal reflux symptoms.

1. Maintain a Healthy Weight

Excess weight can increase pressure on the stomach and worsen acid reflux symptoms. If you are overweight, losing even a small amount of weight can significantly reduce the severity of GERD.

Aim for a healthy body mass index (BMI) by incorporating regular physical activity and following a balanced diet.

2. Eat Smaller, More Frequent Meals

Large meals can put extra pressure on the stomach, leading to acid reflux. Instead of consuming three large meals, opt for smaller, more frequent meals throughout the day.

This allows the stomach to digest food more effectively and minimizes the chances of acid reflux.

3. Avoid Trigger Foods and Beverages

Certain foods and beverages are known to trigger or worsen GERD symptoms. These may include spicy foods, citrus fruits, tomato-based products, chocolate, caffeine, alcohol, and carbonated beverages.

Keep a food diary to identify your individual triggers and minimize their consumption.

4. Elevate the Head of Your Bed

Raising the head of your bed by 6 to 8 inches can help prevent acid reflux during sleep. Use blocks or wedges to elevate the bedposts or invest in an adjustable bed that allows you to raise the head section.

This position helps gravity keep stomach acid in the stomach, reducing reflux.

5. Avoid Eating Late at Night

Consuming a meal too close to bedtime increases the likelihood of acid reflux symptoms. Allow a gap of at least two to three hours between your last meal and lying down.

This gives the stomach enough time to empty partially and decreases the chance of acid reflux when you are lying flat.

6. Quit Smoking

Smoking weakens the lower esophageal sphincter (LES), the muscle responsible for preventing stomach acid from flowing back into the esophagus. It also stimulates stomach acid production.

Quitting smoking can improve GERD symptoms and promote overall health.

7. Reduce Stress

Chronic stress can contribute to acid reflux symptoms. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in regular physical activity, and seeking support from friends, family, or a therapist.

Stress reduction can help improve digestion and minimize reflux symptoms.

8. Wear Loose-Fitting Clothing

Tight clothing, especially around the waist, can compress the stomach and increase the risk of acid reflux symptoms. Opt for loose-fitting clothing that allows your stomach to expand naturally without placing excess pressure on the LES.

9. Avoid Lying Down Immediately After Eating

Lying down or reclining after a meal can make acid reflux more likely to occur. Stay upright for at least two to three hours after eating to allow your stomach to empty partially and reduce the chances of stomach acid flowing back into the esophagus.

10. Practice Good Sleep Habits

Poor sleep habits, such as insufficient sleep or irregular sleep patterns, can worsen GERD symptoms. Aim for a consistent sleep routine, ensure your sleep environment is comfortable, and avoid consuming caffeine or heavy meals close to bedtime.