5 Simple Steps to Help You Reduce Your Acid Reflux

It is estimated that about 1 in 5 adults suffer from acid reflux, and the main symptoms include a burning sensation in the chest and difficulty swallowing. The main reasons this issue appears are connected to our everyday way of living. Our food habits, our bad sleeping patterns and other everyday habits can make your acid reflux act up. But for every problem there is a solution and we are here to offer these to you (please tell your doctor about your health problems first).

Problem: You’re working out too hard.

There’s no doubt that being active is one of the best things you can do to stay healthy. But the kind of physical activity you choose can make you feel better or worse. If you’re suffering from acid reflux, high-impact exercises, such as cycling, gymnastics, or weight lifting, can worsen the unpleasant symptoms of heartburn and bloating. But it doesn’t mean you have to cancel your gym membership, just opt for moderate and low-impact exercise, such as yoga or riding a stationary bike.

Solution: Avoid running and weightlifting.

Being physically active is one of the best things you can do for your health, but if you’re prone to heartburn, you might want to be more careful when choosing the type of workout you do. High-impact exercises, such as running, weightlifting, or cycling, can actually decrease blood flow to your gastrointestinal area and worsen the reflux symptoms. But it doesn’t mean you have to cancel your gym membership — just be sure to choose moderate, low-impact exercises, such as walking, yoga, or swimming.

Problem: You’re wearing tight clothes.

Although tight clothes can make you look very attractive, wearing them too often isn’t the best choice for your health. In addition to causing problems with blood circulation, ill-fitting clothes can aggravate acid reflux. Because tight jeans and belts push against your stomach, they can make the unpleasant symptoms of heartburn even worse.

Solution: Wear loose-fitting clothing.

If you’re suffering from heartburn, it’s better to ditch your tight pencil skirts and opt for looser, more comfortable clothes instead. Any type of clothing that squeezes your belly and puts pressure on your abdominal area can make acid reflux symptoms worse. And even if you’ve never experienced this burning sensation in your chest before, you still run the risk of developing it if you wear tight-fitting clothes daily.

Problem: You’re sleeping flat.

Although sleeping without a pillow might be good for your neck and spine, it certainly won’t help if you’re suffering from acid reflux. Medical experts recommend raising the head of your bed up to 8 inches, which can encourage the healthy downward flow of stomach acid while you’re sleeping. You can use extra pillows or simply put blocks underneath your bed frame to make sure your head is lifted.

Solution: Adjust your sleep position.

We all tend to prefer certain sleep positions, but if you’re prone to heartburn, you might want to change some of your habits for the sake of your health. If you’re used to sleeping on your right side, it might be actually one of the reasons you’re experiencing annoying heartburn. Sleeping on your right side relaxes the muscle that connects the stomach and esophagus and is supposed to defend against reflux. Try to sleep on your left side instead, as this position has been proven to reduce heartburn.

Problem: You’re lying down after meals.

If you feel like you want to go to bed after having a large meal, we totally get it. But if you suffer from heartburn, this habit might be worth breaking. When you are lying down, all the food you just ate pushes against the valve between your esophagus and stomach. It’s better to sit upright after meals and wait for at least 2 to 3 hours before going to bed.

Solution: Resist the urge to eat quickly.

When you’re hungry, it’s totally understandable that you want to eat something as soon as possible, but eating in a hurry can actually trigger heartburn. People who eat quickly are more likely to suffer from reflux, and it’s better to give yourself enough time to properly chew and swallow your food.

Problem: You’re drinking a lot of coffee.

While coffee has a number of health benefits, and many people can’t imagine a day without a hot cup of java, you might want to limit your caffeine intake if you ever suffer from acid reflux. Coffee can make the symptoms of heartburn worse, and if you notice you feel bad after drinking it, gradually cutting back on it might be the right choice to make.

Solution: Stay hydrated.

Keep yourself hydrated with plain drinks, soup, water, and tea. Coffee, carbonated liquids, or very sweet drinks can be a source of irritation.