It’s likely that 60 million men and women suffer from medical conditions that rob them of a good night’s sleep. While your physician can provide medications to help alleviate the pain and discomfort associated with GERD, Acid Reflux, Heartburn, Acid Indigestion, etc., you can balance and augment medical therapies by following the doctor’s guidelines for dealing with acid reflux, acid indigestion, Barrett’s esophagus, post nasal drip, snoring, sleep apnea and more.
Lifestyle Change Recommendations
Physicians recommend these changes to your lifestyle to help prevent the occurrence of acid reflux.
1. Elevate your head 6-8 inches while supporting your body through the torso. Piling pillows under your head without supporting your body on a correct angle will make reflux worse.
2. Eat plenty of fiber and drink lots of fluids.
3. Eat small meals and eat slowly. Large meals can make your stomach too full and force stomach contents back into the esophagus. Completely chewed food is easier to digest.
4. Eat at a regular time and try to relax while you eat.
5. Do not lie down right after eating. It is best to wait 2-3 hours after eating so that the acid working to digest your food does not flow back up into the esophagus and cause heartburn.
6. Lose extra pounds. Added weight causes extra pressure on your stomach which can irritate your symptoms.
7. Avoid alcohol and tobacco, both of which produce acid. Smoking relaxes your LES (lower esophageal sphincter) which lets stomach acid leak into your esophagus.
8. Wear loose clothing. Tight fitting clothes put extra pressure on your stomach.
9. Do not exercise for at least one hour after eating.
10. Avoid the following: alcohol, tobacco, caffeine, carbonated beverages, spices, fried and fatty foods, tomato products, citrus, chocolate and peppermint. Try eliminating all of the above and then adding some back, one at a time. Everything does not trigger heartburn in everyone
