Occasional or mild cases of acid reflux can usually be prevented by adopting a few lifestyle changes.
Sleep on your left sideSleeping on your left side may help to reduce acid reflux symptoms at night.
Although the reason is not entirely clear, it could be explained by the anatomy of the esophagus. The esophagus enters the right side of the stomach, so sleeping on the left side keeps acid away from the lower esophageal sphincter.
The sphincter is normally responsible for keeping acid and undigested food from returning to the throat, but different things, including your sleep position, can cause it to malfunction.
Elevate your headA 2021 systematic review examined existing research suggesting that elevating your head while sleeping may help reduce acid reflux symptoms. While the authors noted that limitations in the existing research make it difficult to know how effective it is, they concluded that it’s an easy tip that may be worth trying.
Maintain moderate weightIf you he excess belly fat, the pressure in your abdomen may cause your lower esophageal sphincter to be pushed upward, away from the support of your diaphragm.
This condition, known as hiatal hernia, may lead to GERD, although it isn’t the primary cause.
If you’re interested in weight loss to manage acid reflux, speak with your doctor first to determine if it’s right for you and, if so, how you can lose weight safely and sustainably.
Quit smokingYour saliva helps neutralize the acid moving from your stomach to your esophagus. However, smoking can reduce the amount of saliva in your mouth.
Smoking also lowers the pressure in the lower esophageal sphincter, which can cause coughing and acid reflux. Research shows that quitting smoking can reduce the severity of your acid reflux or GERD.
Learn more about smoking and acid reflux.