Top Lifestyle Changes Recommended by Experts to Effectively Reduce Acid Reflux

Acid reflux is a frequent problem for many people in the U.S. In fact, about 20% of adults experience chronic acid reflux, according to the Cleveland Clinic. For those who have it, the discomfort is all too familiar, often flaring up after indulging in a big meal or consuming certain foods.

Dr. Jamie Koufman, an expert on reflux, explains that most people associate acid reflux with heartburn and indigestion. But there are key factors that contribute to this condition. “What causes acid reflux is diet and lifestyle,” she says. Fatty, fried, and spicy foods are well-known triggers, but you might be surprised that foods like tomatoes, onions, garlic, and even chocolate can also spark issues. Certain drinks, particularly coffee, tea, alcohol, and soda, can make matters worse, with soft drinks being the most acidic.

But it’s not just about what you eat—it’s also about when you eat. Dr. Koufman points out that eating late at night and overeating are significant risk factors. Ideally, you should finish your meals at least three hours before bedtime to avoid nighttime reflux and late-night snacking.

There are lifestyle tweaks that can help manage the discomfort. Sleeping with your head elevated or on your left side may provide some relief. Wearing loose-fitting clothes can also prevent extra pressure on your abdomen.

In addition to these tips, avoiding alcohol and smoking is crucial. If you’re carrying extra weight, losing a few pounds can make a big difference by relieving strain on your stomach.

Interestingly, public awareness about acid reflux is growing. Social media platforms are buzzing with discussions about dietary changes and personal experiences. Many are sharing tips and advice, creating a community focused on finding relief together.

For anyone struggling with acid reflux, it’s wise to reach out to healthcare professionals for personalized advice. Understanding and managing this condition can lead to a more comfortable life.

For more detailed insights, you can read about dietary recommendations for acid reflux on the Harvard Health website.

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Acid reflux,Lifestyle changes,Diet,Heartburn,Symptoms,Overeating,Triggers,Weight loss