In regular setting, when you eat and drink, the muscle at the base of your esophagus closes off so food and liquids will go straight to your stomach. This muscle is the lower esophageal sphincter (LES). But, Gastroesophageal reflux (GERD) happens because of the following three reasons: The esophagus’s normal defenses are overwhelmed by the acid content of the stomach, the contents of the stomach are too acidic, or the food is not cleared from the esophagus fast enough. Occasional heartburn is common but does not necessarily mean one has GERD. However, heartburn that occurs more than twice a week may be considered having such. Here are 10 easy lifestyle changes you can make to help you prevent heartburn.

1. Have Small Frequent Feeding
A fully occupied stomach can put extra pressure on the lower esophageal sphincter, that will increase the chance of food will reflux into the esophagus.

2. Watch what you eat.
A number of foods and beverages add to the risk of reflux by relaxing the lower esophageal sphincter. These include alcohol, coffee, tea, cola drinks, citrus fruits and juices, tomatoes, chocolates, spicy and fatty foods.

3. Don’t eat within two to three hours before bedtime.
Lying down with a full stomach can cause stomach contents to press harder against the lower esophageal sphincter increasing the chances of digested food to go up, causing heart burn.

4. Need to lose weight
Obesity increases abdominal pressure, which can then push stomach contents up into the esophagus.

5. While sleeping head should be elevated few inches.
Lying down flat pushes the stomach’s filling against the lower esophageal sphincter. With the head higher than the stomach, gravity helps decrease this pressure. You can lift up your head in a couple of ways. You can also use an extra pillow or a wedge-shaped pillow to elevate your head.

6. Avoid wearing belts or clothes that are tight fitting around the waist.
Outfits that fit tightly around the abdomen will squeeze the stomach, forcing the food up against the LES.

7. Stop smoking.
The chemicals in cigarette smoke weaken the lower esophageal sphincter as they pass from the lungs into the blood.

8. Avoid alcohol
Alcohol causes relaxation of the lower esophageal sphincter, allowing the reflux of stomach contents into the esophagus. It also increases the production of stomach acid.

9. Keep a GERD diary.
Record what triggers your acid reflux episodes, the severity of each episode, how your body reacts, and what gives you relief. The next step is to take this information to your doctor so the both of you can decide what lifestyle changes you will need to and what treatments will give you utmost help.

10. Good compliance to the medications given by the doctor.
It is very important to take your medicine every day. If you are prone to forgetting, leave yourself a note to exercise your memory.

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