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Lifestyle habits and routines play a major role in managing acid reflux and GERD. While medication and diet are also important, a person's daily habits can determine how often symptoms appear and how severe they feel. Creating a reflux-friendly lifestyle takes a little work, but most changes involved are small and manageable for almost everyone.
How and when a person eats matters just as much as what they eat.
Choose smaller meals
Larger meals and portions stretch the stomach and increase the chances of getting reflux. Eating smaller portions can significantly reduce reflux symptoms, since it puts less pressure on the stomach
Avoid lying down after eating
Giving the digestive system 2-3 hours to work before lying down reduces reflux, as gravity helps keep stomach acid down.
Eat slowly
Fast eating can cause a person to swallow excess air, and increases the pressure inside of the stomach. Slow, mindful eating habits reduce bloating and discomfort.
Move around after meals
A short walk or light movement is one of the easiest and convenient ways to support the digestive system.
Avoid common trigger foods
Trigger foods can vary, but many people experience reflux after consuming certain ones. Read more about building a reflux-friendly here.
Many people get reflux at night, which can be stressful and frustrating. There are some tips that can help.
Elevate the upper body
Using a wedge pillow or raising the head of the bed can mitigate symptoms, since this uses gravity to help keep acid down in the stomach.
Sleep on left side
When a person sleeps on their left side, this puts the stomach below the esophagus. Similarly to elevating the head of the bed, this position uses gravity to reduce reflux.
Avoid late meals and desserts
Not eating within 2-3 hours of bed is easy to do, but can have a huge impact on nighttime reflux. Since most desserts are triggers, avoiding them is generally recommended as well.
Stress is a common trigger of acid reflux, and for some may even be considered a root cause. It can make symptoms feel worse by increasing the body's sensitivity and slowing down digestion.
Aim to reduce stress through things like:
• Light exercise (walking, yoga, etc.). Exercise also helps support digestion, and makes maintaining a healthy weight more achievable. Intense exercise may worsen reflux
• Deep breathing exercises
• Meditation or mindful moments of thought
• Stretching
• A calm and consistent evening routine
Reducing daily stress, even a little, can make a difference.
There are plenty of other habits, not easily categorized, that can help with reflux.
Maintain a healthy weight
Excess abdominal weight increases pressure on the stomach, which usually worsens reflux. Those who are overweight or obese can see dramatic changes to their reflux symptoms if they reduce their weight. Even modest changes may help.
Wear looser clothing
Tight clothing around the waist or abdomen can push stomach content upwards. Comfortable clothing can help reduce reflux, especially after eating.
Monitor medications and supplements
Certain medications can trigger acid reflux or irritate the esophagus. These may include:
• Some pain relievers
• Some blood pressure medications
• Some supplements that can upset the stomach
Always consult with a clinician before adjusting or stopping any medication.
Avoid smoking and drinking
Smoking weakens the lower esophageal sphincter and can increase acid production. Alcohol can also irritate the esophagus and worsen reflux. Reducing or eliminating both habits can dramatically reduce symptoms.
Include smaller daily habits
Other small changes can add up over time. These include drinking water throughout the day, keeping meals balanced nutrition-wise, not sitting down all day, and including regular times to relax.
Making one's lifestyle reflux-friendly is one of the most effective ways to manage GERD or chronic reflux long-term. Most people start with one or two changes, then build from there over time.
