How to manage acid reflux? 10 doctor-recommended strategies

Ease acid reflux naturally by avoiding spicy and oily foods, don't lie down right after eating, limit alcohol for better digestion. (Image: Pexels)

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive problem that occurs when stomach acid backs up into the esophagus. This reversal is the reason behind multiple symptoms including heartburn, regurgitation, bloating, a persistent bad taste in the mouth, and even a lump in the throat. While one should not worry when there is an occasional acid reflux that usually happens by overeating, constant reoccurrences can be signs of a bigger problem and one must consult a doctor immediately.

Unmanaged GERD can eventually lead to complications such as esophagitis, ulcers, scarring, or strictures. However, some lifestyle modifications including diet changes can help you treat or manage acid reflux symptoms naturally, says Dr Harshvardhan Kumar, Senior Gastroenterologist at RKL Global Hospital, Coimbatore.

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Here are 10 lifestyle changes to manage acid reflux

•  Have smaller, more often meals: Large meals distend the stomach and the LES, causing them to relax and open up to reflux more easily. Eat small, balanced meals more frequently during the day.

• Never eat food that triggers acid: Certain foods like tomatoes, citrus fruits, onions, garlic, chocolate, caffeinated drinks, carbonated drinks, fatty or fried foods are known to cause acid reflux so one must identify and limit trigger foods that affect you individually.

•  Do not lie down immediately after meal: Wait for at least 2-3 hours after eating before reclining or lying down. Reclining allows for the unrestricted flow of stomach acid into the esophagus.

•  Sleep with head elevated: Raising your bed 6–8 inches or using a wedge pillow under your bed will stop nighttime reflux by keeping the acid within the stomach.

•  Maintain a healthy weight: Too much belly fat compresses the stomach, pushing acid into the esophagus. Losing a few kilograms can be a dramatic relief.

•  Smoking cessation: Cigarette smoking weakens the strength of the LES and increases acid secretion. The ideal long-term therapy to manage reflux is quitting smoking.

• Limit drinking alcohol: Alcohol may relax the LES and stimulate the release of stomach acid. If you drink alcohol, do so moderately and try not to drink without eating.

•  Wear the right attire: Waistbands that constrict may put pressure on your stomach and exacerbate your symptoms. Dress loosely, especially after meals.

• Stay hydrated (Smartly): Hydrate during the day but refrain from having big glasses of liquid at mealtime since this fills your stomach and causes reflux.

• Stress management: It can slow down digestion and worsen symptoms of reflux. Practice stress-reduction techniques like yoga, deep breathing, or walking.