Gastroesophageal reflux disease (GERD) is a chronic digestive condition that occurs when stomach acid flows back into the esophagus.
This backwash of acid can cause frequent heartburn, chest discomfort, regurgitation, or even difficulty swallowing. You might hear it called acid reflux.
These symptoms interfere with daily life, sleep, and overall well-being. While we sometimes recommend medications and surgical treatments to resolve symptoms, our team at Lakeland Surgical Clinic, PLLC, in Jackson, Mississippi, suggests the following steps to reduce symptoms.
Here, we offer five lifestyle changes that can make a difference in your GERD symptoms.
What, when, and how much you eat can play a big role in reflux symptoms. Large or heavy meals increase pressure on the stomach and make it easier for acid to escape into the esophagus. Eat smaller and more frequent meals throughout the day.
When you eat also matters. Avoid lying down soon after eating, and plan to finish your last meal at least 2-3 hours before bedtime. These strategies can help reduce nighttime symptoms and improve sleep.
Certain foods and drinks are well-known GERD triggers because they either relax the lower esophageal sphincter (the muscle that keeps acid in the stomach) or irritate the esophagus directly. Common culprits include:
Everyone is different, so keeping a food journal is a helpful way to identify your personal triggers. Once you know what worsens your symptoms, you can make smart substitutions without feeling overly restricted.
Excess abdominal weight adds pressure to the stomach, which increases the likelihood of acid reflux. Even modest weight loss has been shown to reduce GERD symptoms.
Achieving and maintaining a healthy weight helps your digestion and also supports your heart, joints, and overall health. Remember, even small steps toward healthier choices can pay off – a short walk after a meal or choosing a baked versus a fried entree can matter.
Reflux is often worse at night, especially when lying flat. Elevating the head of your bed by six to eight inches can help keep stomach acid from creeping into your esophagus.
You can do this by placing blocks under the bed frame or using a wedge pillow. Simply stacking extra pillows under your head is less effective because it doesn’t change the angle of your torso.
Both smoking and alcohol can weaken the lower esophageal sphincter, making reflux more frequent and more severe. Quitting smoking and reducing alcohol intake are two of the most impactful changes you can make. These steps also improve your overall health and longevity.
Lifestyle changes are an important and potentially effective first step, but they may not fully resolve GERD for everyone. If you have persistent symptoms, difficulty swallowing, chest pain, vomiting, or unexplained weight loss, it’s important to seek medical attention.
At Lakeland Surgical Clinic, PLLC, our surgical team can help you find lasting relief. Call today or use the online tool to reach out for lifestyle support, medication, or advanced procedures when necessary.
