Lifestyle and Behavioral Tips
You may be able to manage GERD on your own by making a few changes to your habits.
Elevate Your Upper Body in Bed
A valve located at the end of your esophagus is designed to prevent stomach contents from traveling backward. But sometimes it doesn’t fully close or is otherwise not working properly.
When you’re sitting or standing, gravity helps keep your food moving in the right direction. When you’re lying down though, you lose that effect. Plus, pressure on the valve at the upper end of your esophagus decreases, which allows acid to flow backwards more easily.
“Elevate the head of the bed on 4-6 inch blocks, or sleep on a foam wedge obtained from a medical supply house,” says Kershaw. “Sleeping on more pillows may make GERD worse, as they bend you in the wrong place and increase pressure on the stomach.”
Stop Late-Night Eating
Lying down with a full stomach can force its contents back into your esophagus. If you sit or stand for several hours after you eat, you give yourself more time to digest and for your stomach to empty.
“Avoid eating within three hours of bedtime,” says Garfield. “A short interval between the last meal and lying down is one of the strongest predictors of nighttime reflux.”
It will also help to keep meals small. “Consider four or five smaller meals throughout the day rather than three large ones to reduce stomach distension,” she says.
Track Your Triggers
Try to figure out things that trigger reflux for you. Some common culprits:
- Foods and Beverages Kershaw says products containing caffeine, such as cola drinks, coffee, tea, and chocolate can cause problems for many people. “Other common trigger foods include high-acid fruits and vegetables, such as citrus fruits, pineapple, tomatoes or tomato-based dishes, and items containing spearmint or peppermint.”
“As triggers vary from person to person, keeping a food diary can be very helpful,” says Garfield.
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