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Helpful Hints For Avoiding
GERD / Acid Reflux
Eat smaller meals and eat more slowly.

A
large meal remains in the stomach for several
hours, increasing the chances for gastroesophageal
reflux. Therefore, anyone who suffers from this
problem should distribute his or her daily food
intake over three, four, or five smaller meals.
Relax when you eat.
Stress increases the
production of stomach acid, so make meals a
pleasant, relaxing experience. Sit down. Eat
slowly. Chew completely. Play soothing music.
Relax between meals.
Relaxation
therapies such as deep breathing, meditation,
massage, tai chi, or yoga may help prevent and
relieve heartburn.
Remain upright after eating.
You should
maintain postures that reduce the risk for reflux
for at least three hours after eating. During this
period, don't bend over or strain to lift heavy
objects.
Avoid bedtime snacks.
Avoid eating
within three hours of going to bed.
Lose weight.
Excess pounds increase
pressure on the stomach and can push acid into the
esophagus.
Loosen up.
Avoid tight belts,
waistbands, and other clothing that puts pressure
on your stomach.
Avoid foods that burn.
Abstain from food
or drink that increases acid secretion, decreases
LES pressure, or slows the emptying of the
stomach. Known offenders include high-fat foods,
spicy dishes, tomatoes and tomato products, citrus
fruits, garlic, onions, milk, carbonated drinks,
coffee (including decaf), tea, chocolate, mints,
colas, and alcohol. The list is long, but you're
likely to see a substantial improvement if you cut
out such foods.

Quit Smoking.
Nicotine stimulates
stomach acid and impairs LES function.
Chew gum.
It can increase saliva
production, soothing the esophagus and washing
acid back down to the stomach.
Consult your pharmacist or doctor.
Drugs
that can predispose you to reflux include aspirin
and other NSAIDs, estrogen, narcotics, certain
antidepressants, and some asthma medications. If a
drug you take causes heartburn, ask your
pharmacist or doctor about an effective
substitute.
Raise your head at night.
If you're
bothered by nighttime heartburn, elevate the head
of your bed by placing six-inch blocks under its
legs or by putting a wedge (available in medical
supply stores) under your upper body. But don't
elevate your head with extra pillows. That makes
reflux worse by bending you at the waist and
compressing your stomach.
Exercise smartly.
Before engaging in
vigorous physical activity, wait at least two
hours after a meal, giving your stomach time to
empty.
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