Tired of Heartburn? 8 Simple lifestyle tips to naturally manage GERD

GERD is mostly a lifestyle disease. Small consistent changes in daily routine make a significant difference in symptom control and quality of life (Image: Pexels)

Gastroesophageal reflux disease (GERD) is a chronic digestive disease in which gastric acid often flows back into the esophagus. Symptoms of GERD include (but are not limited to) heartburn, chest pain, regurgitation, and bloating.

Medication can provide quick relief from the symptoms of GERD, but often the lasting resolution exists in the modification of day-to-day habits.

Dr. Prashant Kaul, a senior gastroenterologist and expert in lifestyle medicine at Delhi, states, "GERD is mostly a lifestyle disease. Small consistent changes in daily routine make a significant difference in symptom control and quality of life."

Also Read: Suffering from acid reflux? Here’s 10 ways to reduce digestive problems naturally

Here are eight simple lifestyle changes that can help effectively treat GERD.

Eat Smaller, More Frequent Meals: There is an increased risk of getting acid reflux when you eat larger meals because they are harder on your stomach. Try to eat smaller meals during the day and space them evenly. Having smaller meals can lower gastric pressure to reduce bloating and prevent backflow of stomach contents into the esophagus. So instead of eating a few large meals, try to eat five to six small meals throughout your day.

Avoid Lying Down After Eating: When we recline immediately after meals, we worsen our chances of acid reflux. Gravity helps to pull stomach acid down, and we need to remain upright for at least 2-3 hours. After a meal, walking at the most leisurely pace possible can get gas out and help with gastric emptying.

Maintain a Healthy Weight: Too much abdominal fat results in increased pressure on the stomach, which makes it more likely the stomach acid will go up into the esophagus. Studies have shown that a decrease of as little as 5-10 percent of body weight can lead to improvement in GERD symptoms. Exercise regularly and eat a balanced diet with good nutrition not only will help improve GERD, but it can lead to improved well-being.

Elevate the Head While Sleeping: When someone suffers nighttime symptoms, elevating the head of the bed 6 to 8 inches would help. Elevation reduces the likelihood of acid rising up. Simply using extra pills under the head will not help; you need to elevate the entire upper body using wedge pillows or bed risers for better effect.

Avoid Trigger Foods and Beverages: Some foods and beverages weaken the lower esophageal sphincter or increase acid production. Such items include spicy foods, caffeine, alcohol, chocolate, citrus fruits, tomatoes, and fried or fatty foods. It is essential to identify and limit your triggers from your diet for symptom relief. A food diary can help identify problem items.

Refrain From Smoking and Limit Alcohol Intake: Both nicotine and alcohol relax the lower esophageal sphincter, allowing acid to exit the stomach. "Cessation of smoking and reducing alcohol intake can greatly improve GERD symptoms and prevent long-term damage to the esophagus," explains Dr. Kaul.

Consider Mindful Eating: Eating quickly or when stressed can impair digestion. Take your time, chew thoroughly, and don't multitask when eating. Mindful eating helps support chewing better, promotes satiety, and contributes to healthy digestion—all of which decrease risk from GERD.

Wear Loose Clothing: Clothing that is restrictive around your waist, such as belts or tight pants, can put pressure on your abdomen and force stomach contents upward. Choose comfortable loose clothing, especially when eating, to avoid exerting needless pressure on the stomach and esophagus.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.