Gastroesophageal reflux disease or GERD is a common digestive disorder. The ailment happens when the muscles in the esophagus open or relax too often or for very long. When these muscles open, the acid in the stomach goes back up into the food pipe, causing indigestion and heartburn. Although there is no specific cure for this problem, certain lifestyle changes are considered helpful. Here, we will look at some effective lifestyle tips for managing GERD.

1. Maintain a healthy body weight
The risk and severity of GERD hugely increase for those who are overweight. Thus, losing a few pounds can really make you feel better. You must indulge in regular exercise to keep your weight in check.

2. Avoid tight-fitting clothes
This is one of the important lifestyle tips for managing GERD. Tight-fitting clothes can exert too much pressure on the stomach. This causes the acid to move upwards, leading to acid reflux. So, it is advisable to wear loose clothes that do not strain the stomach area.

3. Avoid trigger foods and drinks
Many foods that are acidic in nature can further aggravate the symptoms of GERD. It is best to avoid fatty and fried foods, alcohol, garlic, tomato sauce, onion, and caffeine.

4. Eat smaller meals at frequent intervals
Eating smaller meals is a great way to reduce pressure on the stomach. Also, it is important to eat slowly as it helps you to know when you feel full. This makes it less likely to irritate the esophagus.

5. Quit any tobacco-intake
Smoking can increase the production of acid in the stomach. It also diminishes the function of the muscles in the esophagus. Lastly, the habit reduces the amount of saliva, which is important for neutralizing the acid produced by the body. So, quitting smoking is one of the primary helpful lifestyle tips for managing GERD. You can talk to your medical practitioner for learning about some easy ways to quit the habit.

6. Avoid lying down for at least 2-3 hours after having a meal
Staying up for a few hours after consuming your last meal of the day is very important. It reduces the risk of reflux.

7. Keep your head elevated while lying down
This is an important lifestyle tip for managing GERD. Keeping the head elevated reduces the contact of the food pipe with acidic contents. This not only promotes a good night’s sleep but also keeps the symptoms of GERD at bay.

8. Choose water over carbonated beverages
Carbonated beverages are bad, especially for those suffering from acid reflux. Carbonated bubbles can expand in the stomach, leading to increased pressure and acid reflux.

9. Drink more water
Consuming a lot of water throughout the day and during exercise is a great way to reduce the symptoms of GERD.

Adhering to these lifestyle tips for managing GERD can be life-changing. You can also talk to your doctor to understand more about managing your condition.