1. Stick to Your Ideal Weight
One of the best things you can do to manage your acid reflux disease is to get down to a healthy body weight. Extra weight puts increased pressure on the abdomen, and this pushes your stomach higher up and causes stomach acid to reflux into the esophagus. Many people find that their symptoms improve when they lose weight.
2. Reduce Abdominal Pressure
Are your clothes too tight? Any kind of extra pressure on the abdomen can lead to heartburn symptoms. Try wearing clothing with a relaxed fit and keeping your belt one notch looser. Another way to reduce pressure on your abdomen is to avoid stooping or bending. Gardening for extended periods or repeatedly picking things up from the floor are examples of the kinds of activities you want to avoid if you can, especially right after meals.
3. Raise the Head of Your Bed
You may have found that your acid reflux symptoms are worse at night. This is because being in a horizontal position makes it easier for acid to flow into the esophagus. A simple way to remedy this is to raise the head of your bed. To do this, you can put bricks or wooden blocks under the legs at the head of the bed. A height of about 6 to 9 inches works best. If you are unable to put something under the feet of the bed, another option is to put a foam wedge under your sheets, beneath your pillow. You can also put the wedge between the mattress and box-spring.
4. Eat Smaller Meals
Too much food in the stomach at once causes pressure on the lower esophageal sphincter (LES). The LES is responsible for keeping the acid in your stomach, where it belongs. Eating a large meal can make it difficult for the LES to remain closed. In addition to eating smaller meals, try avoiding food in the hours leading up to your bedtime. This will give your stomach some time to partially empty and reduce reflux at night.
5. Manage Stress
Many people who suffer from acid reflux find that stress acts as a trigger. You may find that when you are going through a stressful period, your normal eating habits and exercise schedule are disrupted, which can lead to heartburn. Another reason is that stress and tension slow digestion making it more likely that your acid reflux will flare up. Some strategies for relaxation you might try include getting enough sleep, exercise, yoga, visualization and guided breathing. Also, try to limit your consumption of alcohol, caffeine and tobacco, all of which are recognized heartburn triggers.
