Affecting more than 60 million American adults, acid reflux is becoming a very common and serious health issue. Acid reflux can also lead to sore throats and hoarseness and when your symptoms prolong, it could lead to gastroesophageal reflux disorder (GERD). Although there are umpteen drugs that can treat acid reflux, you can opt for a few lifestyle modifications such as the following before resorting to those drugs:

  • Eat slowly and sparingly- When you eat a large meal that makes your stomach full, it can cause reflux into your esophagus. Thus, make it a habit to eat small meals more frequently instead of eating three large meals throughout the day.
  • Cut down these- Fatty foods, spicy foods, mint, onions, tomatoes, coffee, garlic, tea, alcohol, carbonated beverages, and chocolate. These can trigger acid reflux into your esophagus. You can try to eliminate these foods one by one from your diet to understand if they have been causing your acid reflux.
  • Let gravity help you- Do not lie down immediately after a meal. Stand or sit down for a while and let gravity help keep your acid in the stomach itself. You can eat three hours before your bedtime and avoid naps after lunchtime.
  • Try not to exercise vigorously, especially after eating- Exercises that involve bending over, can trigger acid reflux.
  • Lose some weight- An unhealthy weight can be one of the main reasons for acid reflux. Your weight can spread the muscles beneath your esophageal sphincter that helps hold the sphincter closed and prevent acid from leaving your stomach. By losing weight, you can help keep the sphincter muscle tight and prevent acid reflux.
  • Elevate your pillow- Your head should be about 6-8 inches higher than your feet. Keep an extra-tall pillow or bed risers to elevate the position of your head while sleeping. You can also use a foam wedge support for your upper body.
  • Quit smoking- Nicotine in your cigarettes might be the culprit that lowers your esophageal sphincter to cause acid reflux. Ditch that cigar to keep acid reflux at bay.
  • Check your medicines- Certain drugs like anti-depressants, anti-inflammatory drugs, and painkillers can irritate your esophagus. Discuss the side effects of your medications with your doctor and seek help.
Acid reflux, sore throat Анастасия Гепп, nastya_gepp from Pixabay