5. Eat Smaller Meals More Frequently
Most acid reflux symptoms are experienced after a meal. Eating more frequently but in smaller portions throughout the day may assist to lessen acid reflux symptoms.
6. Maintain Healthy Weight
The lower esophageal sphincter acts like a valve to prevent excessive amounts of stomach acid from backing up into the esophagus. It is naturally strengthened by the diaphragm, which is a muscle located above your stomach. However, if you have excess belly fat, the pressure in your abdomen may become so high that the lower esophageal sphincter gets pushed upward, away from the support of the diaphragm.
Research indicates that having extra belly fat may be associated with a higher risk of acid reflux and GERD. As a result, some studies suggest that losing at least 10% of your body weight could significantly decrease symptoms of GERD.
Long-term relief from acid reflux can be obtained by maintaining modest body weight. Consult your doctor on how to lose weight safely and sustainably.
7. Consume Alcohol in Moderation
Alcohol aggravates symptoms by increasing stomach acid, relaxing the lower esophageal sphincter, and impairing the ability of the esophagus to clear up acid. Some studies show that drinking wine or beer increases reflux symptoms.