Gastroesophageal reflux disease (GERD) is a condition that affects the digestive system. It occurs when the lower esophageal sphincter (LES), a muscle at the entrance of the stomach, does not close properly and stomach acid, bile and other digestive juices flow back up into the esophagus, causing a burning sensation known as heartburn. GERD can be managed at home with lifestyle and dietary changes, as well as with over-the-counter medications.
1. Avoid Certain Foods and Drinks
Certain foods and drinks can trigger GERD symptoms, so avoiding them is an essential part of managing the condition. Common triggers include fatty or fried foods, spicy foods, garlic and onions, tomatoes, citrus fruits, coffee, tea, alcohol, and carbonated beverages. It’s important to note that everyone’s triggers are different, so it’s best to keep a food diary to identify which foods are causing you problems.
2. Eat Smaller Meals
Eating smaller meals more frequently throughout the day can help reduce the symptoms of GERD. Eating smaller amounts of food reduces the amount of stomach acid needed to digest the meal, reducing the chances of reflux. It’s also important to avoid eating right before bed, as lying down after a meal can increase the chances of reflux.
3. Avoid Certain Medications
Certain medications can increase the risk of GERD symptoms. These include aspirin, ibuprofen, and other non-steroidal anti-inflammatory drugs (NSAIDs). If you are taking any of these medications, talk to your doctor about alternatives that might be less likely to cause GERD symptoms.
4. Lose Weight
Excess weight can put pressure on the abdomen and increase the chances of reflux. Losing weight can help reduce the symptoms of GERD. Any weight loss should be done gradually and in consultation with a doctor or nutritionist.
5. Quit Smoking
Smoking increases the risk of GERD symptoms. Quitting smoking can reduce the symptoms and also has other health benefits. If you are having difficulty quitting, talk to your doctor about available smoking cessation aids.
6. Elevate Your Head and Shoulders
Elevating your head and shoulders while you sleep can help reduce the symptoms of GERD. This can be done by using extra pillows or a wedge pillow that elevates the head and shoulders. It’s also important to avoid lying down immediately after eating.
7. Avoid Tight Clothing
Tight clothing can put pressure on the abdomen and increase the chances of reflux. Loose-fitting clothes are less likely to cause GERD symptoms.
8. Exercise Regularly
Regular exercise can help reduce the symptoms of GERD. However, it’s important to avoid strenuous exercise immediately after eating, as this can increase the chances of reflux. It’s also important to avoid lying down immediately after exercising.
9. Try Herbal Remedies
There are several herbal remedies that may help reduce the symptoms of GERD. These include ginger, chamomile, licorice root, and slippery elm. It’s important to talk to your doctor before taking any herbal remedies, as some may interact with other medications.
10. Try Over-the-Counter Medications
Over-the-counter medications such as antacids and H2 blockers can help reduce the symptoms of GERD. It’s important to talk to your doctor before taking any over-the-counter medications, as some may interact with other medications.
Conclusion
GERD can be managed at home with lifestyle and dietary changes, as well as with over-the-counter medications. Avoiding certain foods and drinks, eating smaller meals, avoiding certain medications, losing weight, quitting smoking, elevating your head and shoulders, avoiding tight clothing, exercising regularly, trying herbal remedies, and taking over-the-counter medications can all help reduce the symptoms of GERD. It’s important to talk to your doctor before making any changes to your diet or lifestyle.
