GERD causes and the most effective ways to prevent it

 

Heartburn every now and then is common and can happen to anyone. But if a person is experiencing heartburn, chest pain, and discomfort in the upper thoracic for more than 2 to 3 weeks, it can be considered as gastroesophageal reflux disease (GERD).

Acid reflux occurs as a result of stomach acid pushing towards the esophagus. Esophagus is the tube that carries food from the mouth to the stomach. While frequent heartburn is one of the major symptoms of GERD, the other symptoms such as difficulty swallowing, wheezing sound, and coughing are mostly observed. Unlike many other gastrointestinal conditions, GERD can be cured with the help of diet and lifestyle changes.

How to prevent GERD?

Prescribed medications are needed for the advanced states in GERD but it can be controlled and even reversed in the early stages. Simple diet and lifestyle changes are needed for it and this blog talks about them in depth. Stay with us till the end to know the best ways to avoid GERD.

Stay away from the diet triggerants 

Foods and drinks like tomatoes or its products, oily foods, high-fat foods, fried diet, caffeine, carbonated water, onions, garlic, alcohol, and even chocolates have the properties that cause GERD. By taking control over the consumption of these foods, you can avoid many symptoms of GERD.

Not all these foods are triggerants and it depends on various factors. Maintain a food journal in order to find out which type of food is causing the symptoms and which one you can carry with. 

Always eat in small quantities 

GERD is often observed in people who eat meals in larger quantities. A large meal puts extra pressure on the stomach while taking a longer time for the digestion process. The longer food stays inside the stomach the more the chances of acid backfire.

Instead, eating smaller quantity meals reduces the additional pressure on the stomach. This is a healthy practice from the perception of weight loss and managing your weight.

Avoid sleeping right after a meal 

If you are someone who prefers power naps in the afternoon after lunch, you have every reason to stop this practice right away. Taking a nap or lying down right after a meal can trigger the stomach gases excessively. Taking a nap slows down the digestion process. 

Ensure there is at least 2-3 hours gap between a meal and a nap or sleep. Also, if you are a GERD patient, try sleeping with your head at an elevated position. This helps in avoiding nighttime burn.

Maintaining your weight is the key 

Overweight or obesity is one of the major contributors behind most of the digestive tract and intestinal disorders. If your weight is more than the healthy mark, opt in for healthy workout and weight reduction plans.

Excessive fat content around the stomach and the increased inactivity can help the acids elevate faster than the regular pace. This backfire can cause severe heartburn and other complications in obese people. If you are already undergoing a diet reduction plan, ensure you maintain that.

Unhealthy lifestyle habits such as smoking and drinking can increase the acids in the stomach and so the reflux. Quick smoking and maintain a healthy limit for alcohol consumption. Also, be conscious about your clothing as tight clothes can cause pressure on the stomach, helping the acids fire backwards. Especially avoid tight belts and pants.

Diet and lifestyle remedies that prevent GERD

Now that you are familiar with what shouldn’t be done in order to avoid GERD, have a look at the healthy diet and lifestyle habits that safeguard you from this burning disease.

Diet changes - Go full herbal! Researchers have sufficient evidence that chamomile, licorice, marshmallow, slippery elm and other herbs are highly efficient and impactful in reducing the symptoms of GERD. You can take these herbs as garnishing or take them as tea.

However, not all herbs can be useful for everyone. It depends on various factors and the stage of your GERD. Check with your GERD specialist or gastric doctor before including herbals in your diet.

Apart from diet, staying active as a sedentary lifestyle is a welcoming guest for a plethora of digestive issues. Digestive disorders can be treated with the help of proper care. Reach out to your nearest gastro care center if you are experiencing any type of symptoms.