How Can You Prevent Acid Reflux?

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  • When you’re eating, chew your food slowly to make it easier for your digestive system to break it up. Slowing down your food intake may also prevent indigestion and bloating as it reduces the air that you’re swallowing
  • The customary meal schedule may be a factor in acid reflux, especially if you’re one who likes eating heavy meals

While there is no surefire way to prevent acid reflux, there are numerous tips that can help you dampen the symptoms or significantly reduce its severity. Acid reflux symptoms are aggravated by a variety of factors — knowing these triggers may be one of the primary keys to stopping episodes from recurring.

Stop These Habits to Prevent Acid Reflux

Lifestyle choices also take a part in the development of acid reflux, whether it be activities you do sporadically or habits you’ve been doing for years. If you are suffering from acid reflux, some of the habits that you should stop as soon as possible are:

Midnight snacking — Midnight snacking makes your gastric juices work overtime, causing additional strain in your GI tract. In addition, midnight snacks usually consist of high-carb and greasy foods, which are the top triggers of acid reflux.1

If you’d like to eliminate your risk of acid reflux, avoid eating before going to bed, especially if you know you’re going to be lying down in a few minutes. The reclined position may also aggravate acid reflux, as the undigested food may be pushed up by gravity.

Binge eating — Eating more food than necessary causes you to take in more carbohydrates, straining your digestive system. People who binge are also more susceptible to waking up in the middle of the night due to abdominal discomfort and reflux.2

Smoking and alcohol intake — Not only do these substances expose you to possible chemical toxins, but they also aggravate the symptoms of numerous conditions, including acid reflux. Both smoking and alcohol intake may cause the lower esophageal sphincter to relax, causing stomach content to spill back to the esophagus.3

Follow These Simple Tips to Stop Acid Reflux

If you’re tired of the pain that comes after a meal, there are some steps you can take to reduce your risk of suffering from another episode:

Adjust your meal schedule and meal sizes — The customary meal schedule may be a factor in acid reflux, especially if you’re one who likes eating heavy meals. Dividing your meals into smaller portions may help relieve the extra pressure that usually appears after big meals.

You should stop eating a minimum of one to two hours before going to bed. Preferably, consider adjusting your mealtime so that you stop eating three or more hours before you sleep.4

Elevate your bed — If the lower esophageal sphincter is weak, even gravity can cause stomach acid to back up. Consider inclining your sleep position so that your head is 6 to 8 inches higher than your feet’s height. You can do this by putting a few bed risers on the head of your bed.5

Wear comfortable clothes — Make sure that you’re wearing comfortable clothes that do not constrict your stomach or your abdomen, including belts and any kind of shapewear. These may apply too much pressure on the stomach, pressing on it to the point that the acid is forced to re-enter the esophagus.6

MORE ABOUT ACID REFLUX

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Acid Reflux Treatment

Acid Reflux Prevention

Acid Reflux Diet

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