Lifestyle changes for Mild RefluxPosted: Apr 28 in Lifestyle & Behavior by Staff
By making a few simple changes to your lifestyle, you can reduce the frequency and severity of your heartburn.
Reduce the pressure
Lose weight: Increased weight means increased pressure on your stomach. Losing just a few pounds can substantially reduce the frequency of reflux symptoms
Loosen your belt: Tight clothes such as belts, waistcoats, waistbands, back support belts, acupressure wraps, and weight lifting belts concentrate pressure on your stomach especially when you sit down. Loosen them up while you eat and for a couple of hours afterward.
Don’t overeat: smaller meals, distributed through the day will help to ensure you stomach doesn’t remain full for too long.
Assume the right position
Stay upright after meals: Give yourself two to three hours after eating before you do anything that causes you to lie down, bend over, or squat.
Incline the head of your bed: Reduce nighttime heartburn by cutting a couple of 6 inch blocks and placing them under the legs at the head of your bed. Don’t try to elevate your head with pillows as this will cause you to bend at the waist and make the reflux worse.
Time your exercise: Exercises that change your body position or cause you to strain can make your heartburn worse. Time exercise routines so that you stomach is empty
Take a mental vacation
Relax: reduce stress with a little R&R therapy. Try yoga, tai-chi, meditation, or even seated massage to help relieve your heartburn by reducing overproduction of stomach acid
Eat slowly: Along with eating smaller meals, taking take when eating can also help. Chew everything thoroughly and rest between mouthfuls.
Stop Smoking: Smoking relaxes the lower esophageal sphincter and makes it more likely for stomach acid to reflux
Chew gum: Chewing gum stimulates saliva production which contains bicarbonate and can help neutralize acid in the esophagus.