DO: Choose Protein-Rich Foods That Are Low in Fat and High in Fiber – Hey, did you know the stuff in your meals can make your digestion smoother? That’s right! Foods rich in protein and fiber are your digestive system’s best friends. They help keep things moving just the way they should.
DO: Pay Attention to Your Eating Habits – Here’s a pro tip: eat smaller meals more frequently. This helps prevent uncomfortable acid reflux. Why? Because large meals can overwhelm your stomach, causing acids to sneak into your oesophagus. Oh, and chew your food slowly – it gives your stomach a better chance to do its thing. Also, try not to eat right before bed. Give your body a few hours to process your food while still up and about.
DO: Get Moving – Regular exercise is key! Not only does it help prevent acid reflux, but it also aids in maintaining a healthy weight. A little bit of weight loss can go a long way in easing pressure on your stomach and reducing acid reflux.
DO: Rest Up – Never underestimate the power of a good night’s sleep. Skimping on sleep can jack up your stress and acidity levels. So, aim for regular, restful sleep to keep both stress and acidity in check.
DO: Elevate Your Bed Head – A simple trick: raise the head of your bed by about 10 to 20 cm. This way, your upper body stays higher than your waist, preventing stomach acid from heading upwards.
DON’T: Eat Trigger Foods – Some foods can be troublemakers for your stomach and oesophagus. Acidic stuff like tomatoes and citrus fruits, along with caffeine (found in sodas, coffee, and even chocolate), can trigger acid reflux. If you know these irritate you, it’s best to steer clear.
Don’t: Smoke – Smoking dries out your mouth, which is bad news since saliva is like a protective shield for your oesophagus. Without enough saliva, the oesophageal sphincter can struggle to keep stomach acids where they belong.
DON’T: Drink Alcohol – Alcohol can irritate your stomach and oesophagus, increasing the risk of reflux. If you find that alcoholic drinks like wine, beer, or spirits make your stomach upset or cause heartburn, it’s a good idea to cut down or avoid them.
DON’T: Eat Late at Night Try not to eat within 3 to 4 hours of bedtime. This gives your body enough time to digest your food before you hit the sack.