How to Prevent GERD

Gastroesophageal reflux disease, or GERD, is caused by acids backing up into the esophagus due to the lower esophageal muscle sphincter not working properly. The acids cause a burning sensation, known as heartburn, and over time, they can damage the esophageal lining. Fortunately, there are lifestyle changes that can help to reduce your chances of having GERD.

Things You'll Need

• Nicotine cessation program
• Small blocks of wood under bed

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Instructions

Lifestyle Changes

• 1

  Stop smoking. Because cigarette smoking can weaken the lower esophageal sphincter and causes more frequent coughing, which can put pressure on the sphincter muscles and cause them to leak stomach acids into the esophagus, you are less likely to experience GERD if you quit smoking.

• 2

  Lose weight. Excess weight pushes on your stomach when you lie down at night, which can weaken your lower esophageal muscles and contribute to acid backup in your esophagus.

• 3

  Elevate the head of your bed. Because gastric acids will have to travel against gravity to reach your esophagus, you are less likely to experience GERD if your head is at least 6 inches higher than your stomach. Use blocks of wood under your bed posts to elevate your head. Extra pillows will probably not work, as you are unlikely to remain in one position throughout the night as you sleep and will most likely end up sleeping flat at some point. The bed itself should be altered for the most reliable results.

• 4

  Stop eating at least three hours before bed time, and do not lie down for at least two hours after you have eaten. When you eat, the contents of your stomach add to the pressure on your lower esophageal sphincter muscle. The pressure is even greater when you are lying down, so remaining in an upright position after meals can help you to avoid heartburn symptoms.

• 5

  Eat smaller meals. By having less food in your stomach, you will reduce the pressure on your sphincter muscle, which should help minimize episodes of heartburn.

• 6

  Avoid alcohol, which relaxes the lower esophageal sphincter muscle and allows acids to back into your esophagus more easily than they should. Alcohol may also irritate the mucous membranes of your esophagus, which can contribute to your GERD discomfort.

Foods to Avoid

• 7

  Avoid eating citrus fruits. The acids in citrus can irritate the mucous lining of your intestinal tract and contribute to your symptoms of GERD.

• 8

  Because chocolate increases serotonin levels in the brain, which relaxes the lower esophageal muscles, eating chocolatey foods contributes to acid backup in the esophagus. According to Chung Owyang, chief of the U-M Division of Gastroenterology and professor of internal medicine in the U-M Medical School, if you suffer from GERD, you should avoid eating chocolate, or ask your doctor to prescribe serotonin-blocking medication, which will help to ease your GERD symptoms when you do feel the need to imbibe.

• 9

  Caffeinated drinks, including coffee, tea and soda, relax the lower esophageal sphincter muscle and cause a backup of stomach acid into the esophagus. Coffee is also highly acidic and can irritate the mucous lining in the digestive tract. Because it speeds up the process of gastric emptying, it can result in more than usual acids emptying into the small intestine, which can damage the intestinal tissue and contribute to the overall discomfort of GERD. Caffeine also stimulates the production of acids in your digestive system, which can lead to an excess of acids backing up into your esophagus. In addition, the consumption of caffeine increases your heart rate and diverts needed blood from the digestive system, which can also contribute to GERD symptoms.

• 10

  Avoid fatty and fried foods because they take longer to digest and therefore remain in your stomach longer than low-fat foods. The longer food takes to digest, the more likely it is that acids from the food will have the chance to back up into your upper digestive system.

• 11

  If you find that eating spicy foods, garlic and onions contribute to your discomfort, avoid them, or try eating smaller portions to see if minimizing these foods helps to reduce your episodes of GERD. Though spicy foods have the reputation of causing heartburn, you may be able to eat them in moderation if you are able to tolerate spices.