How to Manage and Prevent Acidity and GERD with Simple Lifestyle Changes:

Acidity, or acid reflux, occurs when the stomach acid returns back to the esophagus. This frequently results in discomfort or pain in the chest area, and is often referred to as heartburn. The most common causes include:

Drinking coffee, alcohol, carbonated beverages, or overeating and consuming large meals.

Resting on one’s back soon after a meal.

Lifestyle factors such as poor eating, stress, and lack of physical activity can significantly exacerbate acidity. Certain foods like spicy dishes, citrus fruits, chocolate, and fried or fatty foods are known to be aggravating factors.

How Acidity Can Lead to GERD

Normally, the body is good at balancing acid levels, but when natural defenses start to fail, acidity may persist and become chronic which leads to Gastroesophageal Reflux Disease (GERD). This disease may over time injure the esophagus lining as well as living standards.

As per National Institutes of Health (NIH), these are the factors that increase chances of GERD:

Overeating or consuming food in a fast manner. Wearing tight clothing, consuming food that is too hot, smoking, and having a high body mass index (BMI).

Lastly, lying down after meals is also a cause.

At times, GERD may not have any discernible signs in diagnostic procedures but considering relentless symptoms aids in precise identification.

Dr. Shubham Vatsya Comments on Prevention Techniques for GERD

Dr. Shubham Vatsya believes that with some simple alterations in one’s lifestyle, GERD can be controlled or at the very least, its effects minimized.

1. Reduce Stomach Overloading

Acid reflux is most commonly experienced post consumption of large meals. Dividing meals into smaller portions and consuming them frequently avoids overnight stomach contracting.

2. Follow Up Your Meals With Light Walks

Post meal stomach cramps can be avoided through a gentle walk of 10 to 15 minutes followed by a gentle lie down.

3. Avoid Irritating Foods

To avoid heartburn and reflux, individuals must refrain from consuming the following irritants:

Mint

Citrus fruits

Coffee, dark chocolate

Fried foods and legumes

4. Use Oleo And Raise Pillows When Balm Is Needed

Multi-function wedge pillows are helpful in head elevation while sleeping and needing balm later. They create the needed elevation to prevent acid reflux. It is advisable for people suffering with heartburn to seek a wedge pillow to refocus their sleep.