How to Deal With Acid Reflux
- 1). Reduce the size of your meals by eating smaller meals more often. Instead of eating three large meals that tax your digestive system, eat five or six smaller meals throughout the day. This way, your body doesn't have to digest an enormous amount of food after it's sat dormant for several hours.
- 2). Avoid eating a late meal, as eating and going to sleep soon after can cause acid reflux. Eat at least two hours before bed or earlier. A 2007 study published in the "American Journal of Gastroenterology" showed that people with GERD had fewer symptoms if they stopped eating at least six hours before going to bed.
- 3). Remove spicy foods from your diet, as they can aggravate your digestive system and cause a flare-up of acid in your stomach and digestive tract. Avoid foods such as hot peppers, hot sauce and cuisines known for their use of such spices as cayenne and chili.
- 4). Lose weight if you are overweight or obese. A 2006 study at Stanford University found that individuals with GERD will see improvements upon making lifestyle changes such as losing weight. If you need to lose weight, take up talking or jogging, join a gym or meet with a nutritionist to develop a health diet plan for yourself.
- 5). Learn to decrease the stresses in your life by whatever method works best for you. Stress is often associated with intestinal disorders, so it's important to learn to manage your stress. Talk to a trusted friend or family member about what stresses you, visit a therapist or just spend more time doing the things you enjoy.
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