What to do to minimize reflux symptoms? Dietary and behavioral measures

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Struggling with reflux? Discover dietary and behavioral measures that can help minimize symptoms and improve your quality of life.

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition that affects numerous people. 

Symptoms such as heartburn, acid regurgitation, and chest discomfort can be extremely uncomfortable and interfere with the quality of life of those suffering from reflux.

Fortunately, there are dietary and behavioral measures that can help minimize these symptoms and provide relief.

When it comes to reflux, diet plays a crucial role and, therefore, it is important to avoid foods that may trigger excessive stomach acid production.

In addition to diet, certain habits can contribute to worsening the condition and should be managed to not aggravate the situation.

By adopting these measures highlighted here, it is possible to significantly reduce the problems caused by reflux.

Continue reading and understand better how to control this condition in a healthy and natural way.

Avoid foods that trigger reflux

Have you ever experienced that uncomfortable feeling of acid reflux after a meal? 

The burning in the chest, the discomfort in the stomach… It’s really unpleasant, isn’t it?

But did you know that there are certain foods that can trigger this problem? To avoid such discomforts, it is important to know what these foods are and avoid them.

Firstly, it is essential to stay away from fatty foods, such as fried and processed foods. Such foods can trigger excessive stomach acid production, increasing the chances of reflux. 

Opt for lighter and healthier options, such as vegetables, fruits, and whole grains.

In addition, carbonated drinks, such as sodas, and caffeine are also known to relax the lower esophageal sphincter, the muscle responsible for keeping acid in the stomach. 

This can result in a greater flow of acid to the esophagus, causing reflux. 

Replace these drinks with water, herbal teas, or natural juices.

Another group of foods to be avoided are acidic foods, such as tomatoes, oranges, and lemons, which aggravate reflux.

The ideal is to choose foods with a more neutral pH, such as bananas and watermelon, for example.

Remember: each person is unique and may react differently to certain foods.  Therefore, it is important to pay attention to your own body and identify which specific foods trigger the reflux process in you. 

By doing this, you will be able to adapt your diet and avoid the discomfort caused by reflux.

Eat smaller, more frequent meals

The strategy is really simple: instead of overloading your stomach with large amounts of food at once, try to divide your meals into smaller portions and spread them throughout the day. 

In this way, you avoid the feeling of bloating caused by reflux and allow your body to process food much more efficiently.

And more than that, by eating smaller, more frequent meals, you keep your metabolism active, which can help in weight loss and control blood sugar levels. 

This means more energy throughout the day and less chance of favoring reflux by feeling tired after a heavy meal. 

Don’t lie down immediately after meals

It’s best to avoid lying down immediately after meals so that the discomfort of reflux doesn’t appear.

This is a valuable tip to keep your digestive health up to date.

When you lie down right after eating, gravity doesn’t help in the digestion process, which can lead to acid reflux, causing heartburn and irritation in the esophagus.

So, how about adopting a healthier and more enjoyable habit? After savoring a delicious meal, allow yourself to enjoy the moment, stretch your legs and take a light walk. 

This light and enjoyable activity helps keep your body moving and stimulates the proper digestion of food.

The ideal is to wait at least 3 hours after meals to lie down and, when doing so, also always take care of your posture, whether sitting or even lying down.

When resting, choose a more upright position to avoid excessive pressure on the stomach. This contributes to better digestion and reduces the chances of reflux.

Therefore, adopting these small cares after meals can make all the difference in your health and in reducing reflux. 

Elevate the head of the bed during sleep

If you suffer from acid reflux and want to enjoy a peaceful night’s sleep, elevate the head of your bed! 

This solution is extremely effective in preventing the nighttime discomforts caused by reflux.

That’s because, by slightly tilting the mattress, you’re helping to keep gastric acid in the stomach, where it really belongs. 

In this way, you avoid the reflux that bothers you so much. And the best part is that this small adjustment requires no additional effort on your part.

Imagine waking up in the morning feeling refreshed and ready to face the day, without that feeling of tiredness and irritability just by having elevated the head of the bed avoiding reflux…

A habit so easy and with great benefits for your quality of life.

Maintain a healthy weight and practice physical activities regularly

Maintaining a healthy weight and adopting a routine of regular physical activities are necessary measures to ward off this gastrointestinal discomfort. 

By maintaining an appropriate weight, you reduce the pressure on the stomach, reducing the risk of digestive acids returning through the esophagus. 

Not only that, a healthy weight brings numerous benefits to your entire body, promoting a general sense of well-being.

Keeping the body active strengthens the muscles of the digestive system, facilitating the digestion process and preventing the accumulation of acid in the stomach. 

Besides that, exercising increases the production of endorphins, hormones that promote a feeling of happiness and stress relief.

So, whatever activity you choose, such as dance, yoga, running, swimming, or even outdoor walks, the benefits to your health will be immeasurable and you will be surprised by the reduction of reflux episodes.

Investing in a healthy lifestyle is the way to get rid of reflux and allow yourself to live without the discomforts of poor digestion.

Conclusion

By following appropriate dietary and behavioral measures, it is possible to minimize the symptoms of reflux and significantly improve the quality of life. 

Pay attention to the foods that trigger this condition.

Other options such as eating smaller, more frequent meals, avoiding lying down immediately after meals, and elevating the head of the bed during sleep to reduce acid regurgitation can be useful in your daily life.

With these guidelines, you will be taking an important step in controlling the symptoms of reflux and promoting a better quality of life.