Dietary & Lifestyle Changes to Prevent GERD

Dr.Sharad Malhotra, 3 mins read

Dietary and lifestyle changes are very effective approaches to reducing reflux and preventing damage to the oesophagus. They may help reduce pressure on the stomach, keep acid production in a healthy range and improve the function of the lower esophagal sphincter (LES). So, let’s discuss the small changes that can bring big changes in your life.

What is a GERD?

GERD stands for gastroesophageal reflux disease wherein stomach acid repeatedly flows back to the esophagus. The esophagus is a tube that connects the mouth to the stomach. This backwash is called acid reflux, which can irritate the inner lining of the esophagus.

Though acid reflux can happen to anyone, when it happens repeatedly, it is called GERD, which is a serious condition.

But why does this happen?

Well, when you eat or drink something, it goes from your mouth to your stomach through espohagus. At the bottom of the esophagus, there is a circular band of muscles called the lower esophagus sphincter.

This muscle opens to allow the food to enter the stomach from the esophagus and then closes to stop the backflow. But when this muscle weakens or doesn’t function properly, stomach acid flows back to the esophagus.

Dietary modifications

Limit foods that trigger your gastroesophageal reflux disease. These foods can differ from person to person but often include chocolate, peppermint, fried foods, coffee, citrus fruits, tomatoes, high-fat foods, caffeinated sodas, spicy foods, fatty meat, etc.

So, record the foods that trigger your GERD so you can keep them away from your grocery list. And find better alternatives by closely working with your doctor. You can try eating foods that are alkaline, fibre-rich and contain probiotics.

In addition, try eating small and frequent meals each day instead of large meals. This will promote digestion and prevent chances of reflux.

Lifestyle modifications

• Elevate your head
  Elevate the head area of your bed, which keeps your head elevated while sleeping to prevent reflux at night.
• Wear comfortable clothes
  Wearing tight clothes may increase pressure on the stomach, which can worsen reflux and heartburn. So, choose loose-fitting clothes to ease pressure on the stomach.
• Avoid lying down immediately after eating
  Lying immediately after a meal or drinking caffeinated beverages can let the stomach content flow back into the esophagues. So, avoid lying down for at least two hours of consuming a meal or caffeinated beverage.
• Quit smoking and alcohol
  The stomach can affect the functioning of the lower esophageal sphincter and increase the production of stomach acid. Smoking can also decrease the amount of salvia which helps in neutralising the acid produced by the body. You can get help from a support group or a doctor to quit smoking. Alcohol can also increase symptoms of GERD and affect the esophageal mucosa. So, it’s good to stop or limit alcohol consumption as well.
• Keep your weight in a healthy range
  Excess weight around the midsection can put pressure on the stomach, which may raise the risk of GERD. So, join a management program, exercise regularly and manage your diet to keep yourself in good shape. A healthy weight is not only important to prevent GERD but for overall health as well.
• Take medicines cautiously
  Certain medicines like drugs for depression may raise the risk of GERD. So, discuss with your doctor before taking any medicines to be on a safer side.
• Address underlying health problems
  Certain health conditions like diabetes mellitus, asthma and hypertension can raise the risk of the development of gastroesophageal reflux disease. So, address these problems by properly following your treatment regimen and doctor’s advice.
• Walk after each meal
  Walking after each meal has a great advantage on stomach health, it may help prevent gastroesophageal reflux disease.