These are modifications made in food and behaviours that trigger heart burn. This is treating GERD through self care. Following these simple guidelines may take care of the problem
- Watch what you eat: Triggers include fatty or fried foods, citrus fruits or juices, tomato sauces, spicy foods, chocolate, coffee, peppermint, carbonated beverages and alcohol
- Don’t gorge: Big meals overfills the stomach and an over stretched stomach can increase pressure on the muscle that’s meant to keep stomach acid out of esophagus.
Try 4 or 5 small snack-like meals instead of 3 large ones
- Lose Weight: Extra pounds increase pressure on the stomach and force the acid up into the esophagus. Start weight loss by increasing (low acid/non citrus) fruit, vegetables and high fiber foods in your diet. Add regular exercise.
- Don’t Smoke: Tobacco inhibits saliva, the body major buffer against damage to the esophagus. Tobacco also stimulates acid production and relaxes the muscle between the esophagus and stomach, permitting acid reflux.
- Don’t snack at bed time: Allow enough time for your stomach to empty before you lie down. It’s better to eat at least 2-3 hours before bedtime
- Raise the head of your bed: Gravity helps to keep acid in the stomach. Lying flat in bed makes it easier for the gastric acid to back up into the esophagus. Raising head end of your head six to eight inches can help to reduce the acid reflux.
- Watch your posture: Avoid bending from waist or stooping just after meals. Eat your meals while sitting on an upright chair rather than slumped in front of the television.