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Effective Lifestyle Changes to Keep GERD in Check
Find good lifestyle modifications to treat GERD naturally. Discover the role of diet, sleep, exercise, and stress management in the reduction of reflux symptoms and the increase in comfort on a daily basis.
The medicines are effective, but in most of the cases, lifestyle change is the strongest tool that can be used to cure GERD over the long term. Reflux flare-ups may be minimized dramatically by modifying your daily routine including what you eat and how you sleep.
The following are the steps to follow when creating a lifestyle that is friendly to GERD.
Eating Habits That Help
Have 4-6 small meals as opposed to 2-3 large meals.
Swallow food gradually.
Do not snack within 3 hours before going to sleep.
Record a food diary to monitor self-triggering.
How to make GERD-Friendly Cooking.
Grilling, steaming, or baking.
Replacing chili and pepper with herbs, such as basil and oregano.
Replacing butter with moderated consumption of olive oil.
Exercise and GERD
Symptoms are decreased with low impact activities such as walking, cycling or yoga.
There should be no strenuous exercises immediately after eating.
Intensifying the digestion can be enhanced by strengthening the core muscles.
Better Sleep for GERD Relief
Raise your bed head 6-8 inches.
Lay on your left to reduce the number of refluxes.
Stay away of alcohol or caffeine at bedtime.
Stress and GERD Connection
Stress does not directly relate to GERD but may increase the symptoms. Effective strategies:
Deep breathing exercises.
Meditation or mindfulness applications.
Having a regular sleeping routine.
Integrating Medical Care and Lifestyle.
Integrating Medical Care and Lifestyle
Lifestyle changes help alleviate the symptoms, but when coupled with prescription drugs, they guarantee a more effective control in the long run and the avoidance of complications.
Conclusion
GERD does not need to rule your life. You can become the boss of reflux, and become healthier, happier, by taking small consistent steps, such as eating wiser, stress less, and changing sleep behaviour.
About the Author
Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.