Gastroesophageal reflux (GERD) is a common digestive disorder that affects millions of people worldwide. It occurs when the stomach acid flows back into the esophagus and causes irritation and inflammation.

If left untreated, GERD can lead to more serious health problems, such as ulcers, esophagitis, and even cancer.

The good news is that you can prevent and manage GERD symptoms by making some simple lifestyle changes. Here are five easy moves to help you protect yourself against gastroesophageal reflux:.

1. Maintain a Healthy Weight

Being overweight or obese can increase your risk of developing GERD because the extra weight puts pressure on your stomach, which can cause the acid to flow back into your esophagus. To maintain a healthy weight, you should:.

Eat a balanced and healthy diet that is low in fat and calories
Avoid processed and high-fat foods that can trigger GERD symptoms
Get regular exercise to burn calories and maintain muscle tone
Avoid overeating and eating late at night, which can worsen GERD symptoms

2. Elevate Your Head During Sleep

Many people experience GERD symptoms at night, which can disrupt their sleep and affect their quality of life. To prevent nighttime reflux, you should elevate your head while you sleep:.

Use a wedge pillow or elevate the head of your bed by 6-8 inches
Avoid sleeping on your back, as this can increase the risk of reflux
Try sleeping on your left side, as this can reduce the pressure on your stomach and prevent acid reflux

3. Avoid Trigger Foods and Drinks

Several foods and drinks can trigger GERD symptoms, including:.

Caffeine
Alcohol
Spicy foods
Citrus fruits and juices
Tomatoes and tomato-based products
Chocolate
Mint

To identify your trigger foods and drinks, you should keep a food diary and track your symptoms. Once you know what triggers your symptoms, you can avoid those foods and drinks or reduce your intake.

4. Quit Smoking

Smoking can weaken the lower esophageal sphincter (LES), which is the muscle that controls the flow of acid from the stomach to the esophagus.

When the LES is weakened, it becomes easier for the stomach acid to flow back into the esophagus and cause GERD symptoms. If you smoke, you should quit or seek help to quit.

5. Practice Stress-Reduction Techniques

Stress can worsen GERD symptoms, as it increases the production of stomach acid and makes the muscles in your digestive tract more sensitive. To reduce stress and manage GERD symptoms, you should:.

Practice relaxation techniques, such as deep breathing, meditation, and yoga
Exercise regularly to reduce stress and improve your mood
Sleep for 7-8 hours a night to improve your mental and physical health
Avoid caffeine, alcohol, and other substances that can increase your stress level

By following these five easy moves, you can protect yourself against gastroesophageal reflux and manage the symptoms of GERD.

If your symptoms persist or worsen despite making lifestyle changes, you should see a doctor for further evaluation and treatment.