Gastroesophageal reflux disease (GERD) can be a real pain, literally! But before you reach for those over-the-counter meds, consider these self-care strategies to manage your symptoms and find some relief.
First, think about your diet. Common trigger foods include fatty foods, caffeine, chocolate, and spicy meals. Keep a food diary to identify your personal GERD culprits and try eliminating them one by one. Eating smaller, more frequent meals can also prevent your stomach from getting too full.
Next, lifestyle adjustments can make a big difference. Avoid lying down immediately after eating. Wait at least 2-3 hours. Elevate the head of your bed 6-8 inches to help prevent stomach acid from flowing back up into your esophagus. Quit smoking, as it weakens the lower esophageal sphincter.
Finally, be mindful of your weight. Excess weight puts pressure on your abdomen, increasing the risk of reflux. Regular exercise and a healthy diet can help you maintain a healthy weight and keep GERD symptoms at bay. Remember to consult with your doctor if symptoms persist or worsen, as they can offer personalized advice and treatment options.
