Gastroesophageal reflux disease (GERD) is a common stomach condition that is commonly experienced by many people at some point in their lives. However, frequent bouts of GERD can damage the lining of the esophagus. People with GERD experience a mild case of acid reflux about twice a week, or moderate to severe bouts of acid reflux one or more times in a week. GERD is easily treated with over-the-counter medications and positive lifestyle changes.

The symptoms of GERD can be easily managed with certain lifestyle changes. Here are some lifestyle tips for managing GERD.

Avoid food items that can trigger heartburn
Some food items more commonly cause GERD than others. If one is dealing with frequent acid reflux, avoiding food items like peppermint, chocolate, onions, tomatoes, citrus fruits, and caffeinated beverages may help in managing the symptoms of GERD. Foods that are rich in fats and spices should also be avoided by patients who have GERD. Consumption of alcohol is a common trigger for heartburn. Alcohol consumption should be avoided to prevent heartburn.

Do not lie down immediately after finishing a meal
After eating, it is recommended that a person should wait for at least two hours before lying down. One should also refrain from lying down immediately if they have been drinking beverages that contain high amounts of acids, such as caffeinated soda. Staying upright after eating can help in reducing the probability of acid reflux.

While lying down, one should try to keep their head elevated from the rest of the body. One can use extra pillows to lift their head while they sleep, which helps in preventing acid reflux.

Chew your food slowly while you eat
It is best to take your time to chew your food properly, and savor every mouthful between bites.

Keep a note of meal timings and portions
Before going to bed, one should have their meals as early as possible. It is best to not eat anything approximately three hours before one goes to bed.

Instead of having a few heavy meals in a day, one can divide the portions into small and frequent meals. This will help in digesting food faster, and prevent acid reflux thereafter.

If one tends to work out after meals, wait for at least two hours before exercising. Heavy workouts immediately after a meal can cause acid reflux.

Try to keep the stomach as relaxed as possible
Wearing loose-fitting clothes provides the stomach the room to expand, which helps in controlling the symptoms of GERD.

Lifestyle tips for managing GERD can only be successfully implemented if one is aware of the specific triggers that cause acid reflux in the body. To identify those triggers, one can keep a journal where one records the various symptoms of GERD and the circumstances under which they are experienced. This can help in isolating the causes of GERD so that the symptoms can be managed more effectively.