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Home | Disease & Illness | Skin Cancer 1. Reduce Meal Sizes Most people eat three large meals a day, but many experts suggest that consuming 5-6 small meals is better. Doing so can help prevent overeating. With a full stomach, gastric pressure also increases. So one of the main causes of acid reflux incidents is overeating. Sticking to smaller meals can give your stomach a break, and reduce discomfort, as can eating more slowly. 2. Stop Bedtime Snacking Don't eat or drink for a couple of hours before you go to bed. And if you should be so fortunate to be able to take afternoon naps, try having your next few in a comfy chair. The point is that lying down with a full stomach has a tendency to allow stomach contents to press against the lower esophagus, increasing the likelihood of acid reflux. 3. Choose Foods Carefully There are many common beverages and foods that can trigger acid reflux. They do so either by increasing acid production and gastric pressure, or by relaxing the lower esophagus muscle. Obviously, foods that trigger heartburn in you should be avoided. These foods vary, but for many people, spicy foods, citrus fruits and juices, and coffee can cause irritation in the esophagus lining. Avoid eating these foods for dinner, to reduce the chances of heartburn at night. If you are unsure which foods tend to cause heartburn for you, keep a heartburn record for a week or two to help keep track of foods you need to avoid. 4. Avoid Alcohol and Smoking Alcohol consumption should also be avoided in your efforts to reduce acid reflux. Alcohol not only creates excess stomach acid, it also relaxes the lower esophagus muscle. When this muscle is relaxed, the contents of your stomach tend to reflux back up into the esophagus. If you do plan on consuming alcoholic beverages, do so in very small quantities. If complications arise, stop drinking alcohol altogether. Smoking is another poor choice for those with digestive problems. In addition to the seemingly endless list of health concerns caused by smoking, it also stimulates the production of stomach acid, leading to an increase of acid reflux symptoms. 5. Sleeping Patterns Gravity is the main force at work here. If you keep your head higher than your waist, the contents of your stomach will more likely stay put. Consider buying a large, wedge-shaped pillow, to elevate your head and shoulders. You can also purchase an adjustable bed, to create an incline, or prop the legs of your current bed to accomplish the same thing (though less safely.) 6. Wear Loose Clothing Tight clothing can constrict your stomach, squeezing food in your stomach against your lower esophagus. Of course, we know where this will lead! So loosen that belt, or buy clothing with adjustable waistlines or elastic support. Be free and loose, and your stomach will thank you. 7. Avoid Stress Even though stress hasn't been specifically linked to heartburn, it has been known to lead to the behaviors that can trigger your acid reflux symptoms. Learn and implement good relaxation practices to help alleviate stress, and reduce your likeliness of taking part in stress-related heartburn behaviors. These seven tips can help relieve your acid reflux symptoms. As you know, no single factor can be blamed for this health condition, but a lot of little factors acting together can lead to your problems. So tackle the little things one at a time, and you can find the relief you seek. Article Source: http://www.articlewheel.com
Author Fallon Cullerne writes for several web sites, on acid reflux home remedy and health education topics.
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