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Follow these eating and lifestyle tips to avoid or alleviate the pain and discomfort associated with GERD, acid reflux, and heartburn.
Do you frequently suffer from heartburn? These guidelines can help to prevent or relieve the uncomfortable — and even downright dangerous — symptoms of gastroesophageal reflux disease (GERD). The danger from GERD lies in the repeated exposure of the esophagus to acid; this can result in respiratory symptoms as well as changes in the lining's cells that may lead to cancer. In addition to following these strategies, check with your physician to see whether you're a candidate for medication.
Relax and eat your food slowly.Instead of eating a lot at one sitting, which can make acid-reflux symptoms worse, eat only until you're comfortably full (versus overly stuffed). Be sure to sit down and take your time during a meal; strive to truly taste and enjoy each mouthful. One tried-and-true trick to eating more slowly is to put down your fork on the table between every few bites.
Limit beverages during meals.If you suffer from GERD, limit your fluid intake with meals. Liquids add to the volume of food in your stomach and increases stomach distension. A full belly puts more pressure on the lower esophageal sphincter (LES), the muscle that normally prevents food from moving back up into your esophagus, and thus adds to your risk of reflux. To minimize stomach volume, take small sips of water while you eat, and try to drink mostly between rather than during meals.
Shed extra pounds.Being overweight is a major contributor to heartburn. Overweight individuals are twice as likely to suffer from symptoms of GERD as are people of a healthy weight. Extra weight may increase pressure on the stomach, causing the LES muscle to relax, which allows stomach backflow. Body fat may also release chemicals that interfere with normal digestive functioning. The good news is that research shows losing even a small amount of weight can help relieve symptoms and control heartburn. If you need help getting started, check out my four-step online weight-loss program, which provides daily meal plans, healthy recipes, access to a personal nutrition coach, and handy trackers to help you succeed.
Incorporate moderate exercise.The key word here is moderate. Vigorous exercises like running can agitate your digestive tract and provoke reflux, but incorporating moderate, low-impact exercises such as walking is actually beneficial (and it keeps you upright, allowing gravity to aid digestion). Exercise can also help you lose weight, which can dramatically reduce the severity of heartburn. To minimize the risk of symptoms, wait at least two hours after eating to work out; also avoid sports drinks, which may aggravate reflux due to their acidity. If you're a beginner, start slow and build up to at least 30 minutes of walking most days of the week.
