Gastroesophageal reflux disease (GERD) is a condition that occurs when the stomach contents flow back into the esophagus, resulting in a burning sensation or heartburn.

GERD affects millions of people worldwide and can lead to complications such as esophageal ulceration, Barrett’s esophagus, and even esophageal cancer. However, there are ways to prevent and manage GERD symptoms. Here are the top five ways to protect your body:.

1. Manage your weight

Carrying excess weight can increase the pressure on your stomach, forcing acid and other stomach contents to travel up to your esophagus and causing heartburn. Losing weight can significantly reduce GERD symptoms.

Eating a healthy diet and engaging in regular exercise can help you maintain a healthy weight and prevent GERD.

2. Avoid trigger foods

Certain foods can make GERD symptoms worse. Some of the common trigger foods include chocolate, coffee, tea, alcohol, spicy foods, tomatoes, and citrus fruits. Identify your trigger foods and avoid them as much as possible.

Instead, opt for foods that are easy to digest, such as lean protein, whole grains, and vegetables.

3. Eat smaller, frequent meals

Eating large meals can increase the pressure on your stomach and lead to acid reflux. Instead of three large meals, opt for five to six smaller meals throughout the day. This can help prevent GERD symptoms and keep you feeling full and satisfied.

4. Don’t lie down after eating

Gravity plays an essential role in digesting food and preventing GERD. When you lie down after eating, you decrease the effectiveness of gravity and allow stomach acid to flow back up into your esophagus.

To prevent GERD symptoms, wait at least 2-3 hours after eating before lying down or going to bed.

5. Elevate your head

Using a wedge pillow or elevating the head of your bed can promote better digestion and prevent GERD. Elevating your head by at least six inches can help prevent acid reflux and improve breathing during sleep.

You can place blocks under the head of your bed to elevate it or opt for a wedge pillow designed for GERD.