Seven Great Tips To Reduce Acid Reflux Symptoms

Seven Great Tips To Reduce Acid Reflux Symptoms

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It is surprising how much influence your lifestyle choices can have on your health overall. If you've been told you have acid reflux, you will obviously want to figure out how to control the symptoms, and live a more comfortable life. Of course, acid reflux disease doesn't simply go away, but its effects can be reduced, and many symptoms prevented by making a few easy lifestyle changes. Here are seven tips that you can try before you attempt more drastic steps:

1. Eat Smaller Meals

If you typically eat three big meals a day, try adjusting your schedule to taking six small daily meals instead. This can help to prevent you from overeating. When your stomach gets too full, there is an increased amount of gastric pressure. Overeating is a major cause of acid reflux flare-ups, so stick to smaller meals and give your stomach a break. Eating more slowly can also help to reduce your discomfort.

2. Stop Bedtime Snacking

For at least two hours before retiring to bed, do not eat or drink. If you are one of the lucky ones who enjoy an afternoon nap, you can try doing so in a chair. Lying down with a full stomach can cause the contents of your stomach to be pressed against your lower esophagus, which increases the chances of acid reflux.

3. Watch What You Eat

Many common foods and beverages will trigger acid reflux either through the increased production of acid and gastric pressure, or by loosening up the lower esophagus muscle. Any foods that trigger heartburn should be avoided. Certain foods, spicy foods, coffee, and citrus fruits and juices can irritate the lining of the esophagus and should be eaten in moderation. Try to avoid eating these types of food with dinner, to help prevent nighttime heartburn. If you're not sure which foods tend to trigger your heartburn, try keeping a heartburn record for a week to determine which foods you need to stay away from.

4. Avoid Alcohol and Smoking

Smoking is implicated in dozens of health problems and diseases, and acid reflux is among them. It stimulates the production of acid, among other things. And alcohol does the same thing, along with relaxing the lower esophageal muscle and potentially allowing acid reflux to occur. If you wish to drink alcohol in very small amounts, you might be okay, but always gauge your reactions. Obviously, if you start a journal or food record, this would be a good thing to keep track of in there.

5. Sleeping Patterns

The basic laws of gravity apply here. If you sleep with your head higher than your torso, the contents of your stomach are more likely to stay where they belong. Purchase a wedge-shaped pillow to keep your head and shoulders elevated. You can also try propping the legs of your bed with bricks or blocks to create an incline. Adjustable beds are also excellent choices.

6. Wear Loose Clothing

Tight clothing can constrict your stomach, squeezing food in your stomach against your lower esophagus. Of course, we know where this will lead! So loosen that belt, or buy clothing with adjustable waistlines or elastic support. Be free and loose, and your stomach will thank you.

7. Avoid Stress

Stress may not have a close relationship with heartburn, at least researchers have not found one yet, but it still may be implicated in acid reflux. Stress may be more of a precursor to the problem. In any case, it is a good idea to use relaxation techniques to help reduce stress, and help you avoid heartburn inducing behavior.

So, that was not so bad, was it? Those seven tips can do a lot for relieving acid reflux symptoms. Although there is no single known cause, a variety of small contributing factors can result in problems. So why not take these small steps, as you are able, and see how far they can help you in relieving your problems.

About the Author:
Author Fallon Cullerne enjoys writing for a variety of online magazines, on alternative health care and health product topic areas.
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