Recently, I found myself chatting with a fellow New York City subway rider and mentioned that I was studying to become a Registered Dietitian. Immediately, he asked me how he can prevent acid reflux. Acid reflux describes the backward flow of food, liquid and stomach acid from the stomach up through the esophagus, the tube that connects your throat to your stomach. This reflux can cause a feeling of heartburn, a burning or pressure in the chest, and can lead to a more serious condition known as GERD (gastroesophageal reflux disease). In GERD, frequent episodes of acid reflux can lead not only to heartburn, but also to an irritatation of the esophagus and signs and symptoms like: nausea after eating, a sour taste in the mouth, dry cough, wheezing, hoarse voice, sore throat, or difficulty swallowing. Many of these symptoms may be worse in the evening, especially while lying down.
A few easy lifestyle changes may help you find relief from reflux:
- Eat small, frequent meals
- Sit up while you eat and do not lay down immediately after eating (stay upright for 45 minutes to 1 hour after meals)
- When you do lay down, elevate your head with a pillow
- Don't eat right before bed (eat at least 2-3 hours before turning in and skip the bedtime snack)
- Avoid wearing clothing that is too tight around the waist
- Avoid (or eat less of) potentially irritant foods -- they don't cause heartburn themselves but can make the problem worse. These will vary from person to person and may include: fried/fatty foods, spicy foods, chocolate, citrus, mint flavorings, garlic, onions, tomatoes and tomato-based foods, and black pepper, as well as caffeine, alcohol and nicotine.
Reflux may also be triggered or made worse by pregnancy.
GERD is a chronic digestive disease. If your symptoms persist, see your doctor. Persistent reflux or GERD may require medications or even surgery.
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