Acid Reflux and Lifestyle: 7 Tips to Reduce Symptoms

by Fallon Cullerne


It is surprising how much influence your lifestyle choices can have on your health overall. If you've been told you have acid reflux, you will obviously want to figure out how to control the symptoms, and live a more comfortable life. Of course, acid reflux disease doesn't simply go away, but its effects can be reduced, and many symptoms prevented by making a few easy lifestyle changes. Here are seven tips that you can try before you attempt more drastic steps:

1. Reduce Meal Sizes

Most people eat three large meals a day, but many experts suggest that consuming 5-6 small meals is better. Doing so can help prevent overeating. With a full stomach, gastric pressure also increases. So one of the main causes of acid reflux incidents is overeating. Sticking to smaller meals can give your stomach a break, and reduce discomfort, as can eating more slowly.

2. No Bedtime Snacks

Don't eat or drink anything for at least two hours before going to bed. If you typically take an afternoon nap, try doing it in a chair. Lying down on a full stomach will cause the contents of your stomach to press against the lower esophagus, increasing the chances of acid reflux.

3. Choose Foods Carefully

There are many common beverages and foods that can trigger acid reflux. They do so either by increasing acid production and gastric pressure, or by relaxing the lower esophagus muscle. Obviously, foods that trigger heartburn in you should be avoided. These foods vary, but for many people, spicy foods, citrus fruits and juices, and coffee can cause irritation in the esophagus lining. Avoid eating these foods for dinner, to reduce the chances of heartburn at night. If you are unsure which foods tend to cause heartburn for you, keep a heartburn record for a week or two to help keep track of foods you need to avoid.

4. Avoid Alcohol and Smoking

Another smart step in reducing acid reflux is avoiding alcohol consumption. Alcohol has two problems: it creates stomach acid, and relaxes the muscle of the lower esophagus. When relaxed, that muscle can allow stomach contents to reflux back into the esophagus. Consuming very small amounts of alcohol might be okay, but keep an eye on your reactions. And stop smoking as soon as you can if you have digestion problems. Along with dozens of other health concerns, smoking stimulates production of stomach acid, and of course that leads to greater acid reflux symptoms.

5. Sleeping Patterns

The acid in your gut responds to gravity, so keeping your head higher than your waist will help to some degree in keeping the acid down. You might want to purchase a big, wedge-shaped pillow, which will help elevate your shoulders and head. Some people also purchase an adjustable bed, which allows them to incline the head of the bed. A cheaper (though slightly risky) alternative is to prop up your current bed's legs.

6. Wear Loose Clothing

Tight clothing can constrict your stomach, squeezing food in your stomach against your lower esophagus. Of course, we know where this will lead! So loosen that belt, or buy clothing with adjustable waistlines or elastic support. Be free and loose, and your stomach will thank you.

7. Avoid Stress

Stress may not have a close relationship with heartburn, at least researchers have not found one yet, but it still may be implicated in acid reflux. Stress may be more of a precursor to the problem. In any case, it is a good idea to use relaxation techniques to help reduce stress, and help you avoid heartburn inducing behavior.

Some health conditions aren't caused by a single factor; they're the result of many factors making up one big problem. Trying various lifestyle changes can add up to big relief from chronic acid reflux.

Fallon Cullerne contributes to a few well-known magazines, on acid reflux and health question topics.