Changing your Sleeping Position: One easy thing
you can do right away is elevate the head of your bed at
least 6 inches. Many people put bricks or concrete blocks
under one end of the bed frame. Raising your head with pillows
alone is not effective enough.
Stop Smoking! Okay, you already know that smoking
causes cancer and heart disease. Here is another reason
not to smoke. Smoking relaxes the lower esophageal sphincter,
allowing stomach acid to back up into your esophagus. Cigarette
smoke also causes direct irritation in the esophagus, just
like it does in the lungs.
Changing your Diet: There may be certain foods
that are triggering your reflux. These foods can cause the
lower esophageal sphincter to relax, allowing acid back
into the esophagus. Common foods that trigger reflux include:
Caffeine (coffee and sodas)
Chocolate
Fatty and/or spicy foods
Do you really have to give up your pizza and chocolate?
Maybe not. All of the foods listed above may or may not
trigger your reflux. You have to determine what foods cause
your reflux and change your diet accordingly. It might help
to eat smaller, more frequent meals and mid-day snacks instead
of just two or three big meals a day. You should avoid eating
three or four hours before going to bed and if you are overweight,
try to lose weight. Obesity can make it harder for the lower
esophageal sphincter to close.
Avoid Alcohol
Alcohol relaxes the lower esophageal sphincter so avoid drinking
beer, wine and liquor.
Review Medications
Some medications can make reflux worse, so be sure to review
them with your doctor. Some medications can irritate the esophagus
directly.
