Acid Reflux Prevention

Behavioral and lifestyle changes can significantly reduce the occurrences and symptoms of acid reflux, and they don’t require any medication. Even if you need to take drugs to manage acid reflux, lifestyle changes can still ease uncomfortable and painful symptoms. There are several ways you can prevent acid reflux:

Avoiding Triggers

Acid reflux has long been thought to be triggered by alcohol and spicy foods. A recent analysis of 100 studies, however, found that dietary changes are not always helpful in relieving symptoms and some are unnecessarily restrictive. Still, they are worth a try.

Read about some of the most common food and beverage triggers you might want to avoid.

Making Lifestyle Modifications

Avoid trigger foods.

Everyone with acid reflux has foods or beverages that bring on acid reflux. It’s very individual, but it’s worth trying to identify and avoid anything that could be a  personal trigger for you. Learn about common food triggers. 

Don’t lie down after eating.

It is considered a common trigger of acid reflux. After a meal, wait two to three hours before lying down. And, although not all experts are in accord on this one, it certainly can’t hurt so avoid eating late at night.

Eat small, frequent meals.

Overeating can set off heartburn associated with acid reflux. Make sure that you or your child eat small meals throughout the day and stop eating once you feel satisfied—not stuffed.

Lose excess weight.

Extra pounds put pressure on your stomach and cause stomach acid to rise. If you are overweight or obese, ask your doctor to suggest a weight loss strategy that incorporates healthy, well-balanced meals and regular exercise. Aim to lose one to two lbs. per week until you have reached a healthy weight. Losing weight has a clear benefit for those with GERD symptoms.

Elevate your head.

Studies show that gravity can work in your favor and has definite benefits when it comes to relieving acid reflux, which can be particularly problematic when you are lying on your back at night. Sleep with your head higher than your stomach. Elevating your bed about six to nine inches may help. Place wood or cement blocks under the feet of your bed at the headboard end. If you can’t elevate your bed, try inserting a wedge-shaped pillow between you and the mattress to raise your body from the waist up. It will help stop acid from backing up the esophagus while you sleep or rest. You can buy wedges at drugstores and medical supply stores.

Wear loose-fitting clothing.

Tight-fitting clothes can put pressure on your abdomen and lower esophageal sphincter and cause stomach acids to rise.