Gastroesophageal reflux, also referred to as acid reflux or GERD, is an increasingly common condition. Research has found that over the past decade, the number of young adults between the ages of 30-39 who have GERD has increased significantly.
If you find yourself suffering from regular episodes of acid reflux, you may need to make some lifestyle changes in order to improve your symptoms.
Common Symptoms of Acid Reflux
While you may not experience all of these, common symptoms of GERD include:
- Difficulty swallowing
- A sour taste in your mouth
- The sensation of a lump in your throat
- Chest pain
- Chronic cough
- Hoarseness
- Wheezing
- Nausea
These symptoms can be painful, unpleasant and even interfere with your sleep. Not to mention that frequent bouts of GERD can put you more at risk for more serious conditions, including esophageal cancer.
Change Your Diet To Reduce Acid Reflux
If you have reflux, your diet could be playing a huge role in your symptoms.
While not everyone has the same acid reflux triggers, some foods seem more likely to cause symptoms than others. If you are experiencing reflux, consider eliminating foods that are fried, high in fat, spicy or citrusy. Other foods you may want to avoid include:
- Coffee
- Tea
- Garlic
- Onions
- Tomatoes
- Alcohol
- Carbonated beverages
- Mint
The next time you’re shopping at Uncle Willie’s Grocery Store, focus on leafy greens, high fiber foods, lean protein and non-citrusy fruit. Once you’ve managed to eliminate your symptoms, you can try adding foods back into your diet one by one to see whether or not they are a trigger for you.
Try Eating Fewer Meals Throughout the Day
It’s not just what you eat when it comes to managing GERD symptoms. It’s how much you eat as well. Large meals can place pressure on your lower esophageal sphincter and push acid from your stomach into your esophagus, causing reflux.
Instead, try to focus on eating smaller, more frequent meals throughout the day. It can also be helpful to try and eat slower. Put your fork down between bites and chew your food thoroughly.
Change Your Sleep Position
Some people are more prone to experience acid reflux at night. This is because when you’re standing, gravity helps keep your stomach acid from rising. However, when you lay down, it makes it easier for acid to get into your esophagus. Take steps to reduce your nighttime symptoms by doing the following:
- Avoid laying down for three hours after eating
- Sleep on your left side
- Elevate the head of your bed or invest in a wedge pillow
For more information about managing acid reflux or to schedule an appointment with one of our specialists, call Palmetto ENT & Allergy today.