FOOD SWAPS
At Breakfast
Try to avoid fruits in the citrus family.3 Instead, go for less-acidic options like berries, bananas, or pears tossed over low-fat yogurt.
At Lunch
Skip spicy fried foods.3 Grilled meats and veggies may be less likely to trigger heartburn. If that sounds too bland, remember that most herbs aren’t off limits.
At Dinner
If you’re having pasta, don’t toss it in tomato-based sauces. Instead, try less acidic options that won’t be as likely to cause heartburn. Go easy on the garlic though, since garlic can be a possible heartburn trigger.3
After Dinner
Say no to coffee, caffeinated beverages, late-night snacks, and peppermint tea.3,9 Try any other caffeine-free herbal tea instead.
SLEEP WITHOUT STRESS
Raise The Head Of Your Bed
Research shows that elevating the head of your bed results in fewer acid reflux episodes.13 You can also try a wedge pillow if you don’t want to put blocks under the bed itself.
Slip Into Something More Comfortable
Clothing that’s tight around your stomach adds pressure, which can force acid up. Try changing into loose workout clothes or pajamas to prevent this from happening.
Sleep On Your Left Side
People who sleep on the left side tend to have shorter bouts of reflux than those who sleep on their right.13
Don’t Lie Down Too Early In The Evening
You might feel like relaxing on the sofa after dinner, but try to sit up or stand for three hours after eating. Gravity will help keep the acid down where it belongs.
WORKING OUT
Switch Up Your Workout
When it comes to your digestive system, not all workouts are created equal. Exercises that are most likely to trigger heartburn are those that put a lot of strain on your abdomen (such as lifting heavy weights or competitive cycling) and those in which you jump up and down or that involve a lot of bouncing (such a vigorous running or high-impact gymnastics). You may want to consider other options such as swimming, fast walking and yoga.19
Time It Right
Hitting the gym right after a meal can be a recipe for heartburn. Wait at least two hours before working out.
Lay Off The Protein And Fat
If you work out at the end of the day, don’t order a steak burrito bowl for lunch. Foods high in fat can bring on the burn, as they can cause the muscles keeping the acid in the stomach to relax at the wrong time.20
Drink Up
Drinking a little bit of water may ease heartburn by helping to neutralize stomach acid and rinsing it away from the esophagus. However, drinking water after a large meal adds to stomach contents and may aggravate the problem.21
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REFERENCES :
3. Heartburn: Symptoms & causes. Mayo Clinic. (2018). Retrieved from https://www.mayoclinic.org/diseases-conditions/heartburn/symptoms-causes/syc-20373223
9. Denk, P. Acid reflux causes: Find your trigger foods. RefluxMD. (2018). Retrieved from https://www.refluxmd.com/acid-reflux-causes-triggers/
13. Kaltenback, T., Crockett, S., & Gerson, L.B. (2006). Are lifestyle measures effective in patients with gastroesophageal reflux disease? An evidence-based approach. Archives of Internal Medicine 166(9), 965-971. Doi:10.1001/archinte.166.9.965
19. How to avoid GERD symptoms while working out. (2007). Canadian Society of Intestinal Research. Retrieved from https://www.badgut.org/information-centre/health-nutrition/how-to-avoid-gerd-symptoms-while-working-out/
20. Diet changes for GERD. (2014). Digestive Health Matters 23(3). Retrieved from https://www.aboutgerd.org/diet-lifestyle-changes/diet-changes-for-gerd.html
21. Can drinking water stop GERD symptoms? RefluxMD. (2018). Retrieved from https://www.refluxmd.com/can-drinking-water-stop-gerd-symptoms/
