Unlike many conditions, gastroesophageal reflux disease (GERD) is almost completely preventable.
There are a number of steps you can take to prevent the reflux of stomach acid into the esophagus through the lower esophageal sphincter (LES).
Here are 8 tips you can try to prevent GERD:
1- Lose weight.
Obesity is the leading cause of GERD. Extra stomach fat places pressure on your abdomen, pushing gastric juices up into your esophagus. Lose weight if you\’re overweight, and don\’t gain weight if you\’re not.
2- Avoid foods known to cause reflux. If you\’re at risk for GERD, avoid:
- Fatty foods
- Spicy foods
- Acidic foods, like tomatoes and citrus
- Coffee or any caffeinated beverage
- Carbonated beverages
3- Eat smaller meals. Large meals fill the stomach and put pressure on the LES, making reflux and GERD more likely.
4- Don\’t lie down after eating.
Wait at least three hours before you lie down after a meal. Gravity normally helps keep acid reflux from developing. When you eat a meal and then stretch out for a nap, you\’re taking gravity out of the equation. As a result, acid more easily presses against the LES and flows into the esophagus.
5- Elevate your bed.
Raising the head of your bed six to eight inches can help gravity keep gastric acid down in your stomach. Don\’t use extra pillows, as they only raise your head and will not help with GERD. You need your entire upper body elevated to get relief.
6- Quit smoking.
Some studies have found that nicotine can relax the muscles of the LES and can also interfere with your saliva\’s ability to clear acid out of the esophagus.
7- Wear loose-fitting clothes.
Do not wear tight clothing or belts that can constrict your stomach.
8- Having some drinks can help reduce symptoms.
- Ginger tea can help soothe the stomach.
It naturally soothes the stomach and can help reduce the production of stomach acid.
- Milk and yoghurt.
Low fat dairy products can sometimes reduce the symptoms of acid reflux.