Reflux disease, also known as gastroesophageal reflux disease (GERD), is a condition that affects millions of people worldwide. It occurs when stomach acid flows back into the esophagus, causing discomfort and a burning sensation in the chest.

Persistent heartburn, regurgitation, and difficulty swallowing are common symptoms of reflux disease.

If you’re struggling with heartburn and want to alleviate your symptoms, here are six steps you can take to reduce reflux disease:.

1. Watch Your Diet

The first step in managing reflux disease is to carefully select your food and beverages. Certain foods and drinks can trigger heartburn and worsen your symptoms.

Keep a food diary to identify which items tend to cause discomfort and avoid them in the future.

Common culprits include spicy foods, citrus fruits, tomatoes, onions, fatty and fried foods, caffeine, alcohol, and carbonated beverages.

Opt for a well-balanced diet that consists of lean proteins, whole grains, fruits, and vegetables to help reduce your heartburn.

2. Eat Smaller, Frequent Meals

Instead of consuming large meals, try eating smaller portions throughout the day to lessen the pressure on your stomach and reduce the likelihood of acid reflux.

This approach will give your digestive system more time to process the food, decreasing the chances of stomach acid backing up into your esophagus.

Avoid lying down immediately after eating and allow at least a few hours before going to bed after a meal. Gravity plays a role in preventing acid reflux, and staying upright will help keep stomach acid where it belongs.

3. Maintain a Healthy Weight

Excess weight puts pressure on your abdomen, which can push stomach acid upward into your esophagus, leading to heartburn. If you’re carrying extra pounds, losing weight can significantly reduce the frequency and severity of your reflux symptoms.

Engaging in regular exercise and adopting a healthy lifestyle can aid in weight loss and thereby decrease the likelihood of experiencing reflux disease.

Consult with a healthcare professional or a registered dietitian for personalized advice and recommendations.

4. Elevate Your Upper Body During Sleep

Elevating the upper part of your body can help keep stomach acid down while you sleep. Raise the head of your bed or use a wedge pillow to prop yourself up.

By using gravity to your advantage, you can prevent acid from flowing back up your esophagus during the night, reducing the occurrence of nighttime heartburn.

Keep in mind that simply using extra pillows may not be effective as they can cause strain on your neck and shoulders. It’s important to elevate the entire upper body, rather than just the head, to achieve the desired effect.

5. Quit Smoking

Aside from the countless other detrimental effects on your health, smoking is known to contribute to reflux disease. Smoking weakens the lower esophageal sphincter (LES), a muscular valve that prevents stomach acid from flowing back up.

By quitting smoking, you reduce the risk of exacerbating your heartburn symptoms.

If you need help quitting, reach out to your healthcare provider, who can offer guidance and support. Numerous resources and treatments are available to aid in smoking cessation.

6. Manage Stress

Stress can exacerbate reflux disease symptoms by increasing stomach acid production and causing changes in the way the digestive system functions. To help reduce heartburn, it’s important to manage and reduce the stress levels in your life.

Consider incorporating stress-reducing techniques such as exercise, meditation, deep breathing exercises, and engaging in activities you enjoy. Prioritize self-care and find healthy outlets to cope with stress effectively.

By implementing these six steps into your lifestyle, you can effectively reduce heartburn caused by reflux disease.

It’s important to remember that individual experiences may vary, and consulting a healthcare professional is crucial for personalized advice and guidance.