Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder that affects millions of people worldwide.

It occurs when the acidic contents of the stomach flow back into the esophagus, causing a burning sensation and discomfort. While medication can help alleviate the symptoms, making certain lifestyle changes can significantly improve your condition and reduce the frequency and severity of acid reflux episodes.

In this article, we will discuss the best lifestyle changes that can help manage your acid reflux symptoms.

1. Maintain a Healthy Weight

Excess weight, especially around the abdomen, can put pressure on the stomach and increase the likelihood of acid reflux. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce the frequency of acid reflux episodes.

Losing weight can also improve overall digestive health and alleviate other related conditions.

2. Eat Smaller, More Frequent Meals

Instead of consuming large meals, opt for smaller portions and eat more frequently throughout the day.

This approach reduces the amount of food in your stomach at any given time, preventing excessive pressure on the lower esophageal sphincter (LES) – the muscle that prevents stomach acid from flowing back up into the esophagus.

3. Avoid Triggers

Identify and avoid foods and beverages that trigger your acid reflux symptoms. Common triggers include spicy foods, citrus fruits, chocolate, caffeinated drinks, fatty or fried foods, alcohol, and carbonated beverages.

Keeping a food diary can help you pinpoint specific triggers and make necessary dietary adjustments.

4. Elevate Your Upper Body While Sleeping

Lying flat can worsen acid reflux symptoms as gravity is no longer assisting in keeping stomach acid down. Elevate your upper body by using a wedge pillow or by propping up the head of your bed.

This slight elevation helps prevent the backflow of stomach acid, reducing nighttime acid reflux episodes.

5. Avoid Eating Late at Night

Refrain from consuming large meals or snacks within a few hours of bedtime. Doing so can increase the risk of acid reflux during the night when lying down.

If you feel hungry, choose lighter, easily digestible options such as a small portion of fruit or a glass of warm milk.

6. Quit Smoking

Smoking not only damages your lungs and overall health but can also worsen acid reflux symptoms. Smoking weakens the LES and increases acid production in the stomach, making it easier for acid to reflux into the esophagus.

Quitting smoking will greatly benefit your digestive health and reduce acid reflux symptoms.

7. Practice Stress Management

Stress and anxiety can exacerbate acid reflux symptoms. Engage in stress-reducing activities such as yoga, meditation, deep breathing exercises, or any hobbies that help you relax.

Regular exercise can also naturally alleviate stress and improve digestion.

8. Avoid Tight Clothing

Tight clothing, particularly around the waist, can put pressure on the stomach and contribute to acid reflux. Opt for looser-fitting clothing that allows your stomach to expand naturally after meals.

This simple change can make a significant difference in reducing acid reflux symptoms.

9. Stay Hydrated

Drinking plenty of water throughout the day helps dilute stomach acid, reducing the likelihood of acid reflux. Stay hydrated and aim to consume an adequate amount of water daily.

Avoid excessive consumption of carbonated or caffeinated beverages, as they can worsen acid reflux symptoms.

10. Sleep on Your Left Side

When sleeping, try to position yourself on your left side. This position can help reduce acid reflux episodes as the esophagus connects to the stomach on the right side.

By sleeping on your left side, you ensure that the LES is positioned higher than the stomach, preventing acid reflux.

Implementing these lifestyle changes can greatly improve your acid reflux symptoms and enhance your overall well-being. However, it’s important to note that everyone’s triggers and reactions may vary.

If your symptoms persist or worsen, it is advisable to consult a healthcare professional for a comprehensive evaluation and guidance.