In modern society, the diversification of eating habits and the increase in stress in life have led many people to suffer from stomach upset, especially gastroesophageal reflux, which is a common and troubling symptom. This condition usually manifests as the reflux of acidic contents from the stomach into the esophagus after a meal or when lying down at night, causing a range of discomforts, such as a burning sensation behind the sternum, the backflow of acid water into the throat, and even coughing or hoarseness. This not only affects people's quality of daily life, but also increases the risk of developing more serious gastrointestinal diseases.
Faced with this challenge, many people may feel helpless and don't know how to cope. However, in fact, the occurrence of gastroesophageal reflux can be mitigated or even avoided in daily life through some simple and effective methods.
For the regulation of gastroesophageal reflux, the improvement of lifestyle habits plays a decisive role. On a day-to-day basis, simple habit modifications can significantly reduce the frequency and intensity of regurgitation. For example, avoiding foods and beverages that stimulate stomach acid production, such as chili peppers, citrus fruits, chocolate, caffeinated beverages, and alcohol, is an effective starting point. These foods and drinks may relax the lower esophageal sphincter, a ring of muscles located between the esophagus and stomach, which normally prevents stomach contents from backing up into the esophagus.
After dinner, wait at least three hours before going to bed, which can reduce the chance of stomach acid rising when lying down. In addition, raise the head of the bed by 15 to 20 cm while sleeping, using gravity to reduce nocturnal regurgitation. Weight management should not be neglected. Being overweight or obese can increase intra-abdominal pressure and push acid reflux. Maintaining a healthy weight through a balanced diet and regular exercise can not only reduce gastroesophageal reflux, but also improve overall health.
When it comes to dietary management, the key is to choose foods that promote digestion and reduce pressure on the stomach. High-fiber foods, such as vegetables, whole grains, legumes, and fruits, can help food move through the digestive system more smoothly and reduce stomach dwell time, which can reduce the chance of acid reflux. In contrast, high-fat foods prolong gastric emptying time, increase intragastric pressure, and easily cause or exacerbate reflux symptoms.
At the same time, a separate meal diet can also help relieve gastroesophageal reflux. By reducing the amount of food you eat at each meal, your stomach doesn't overbloat, reducing the risk of stomach acid reversal. In addition, chewing food well can not only slow down the rate of eating, but also promote the secretion of digestive juices to prepare for better digestion of food.
Proper physical activity is not only essential for maintaining an ideal weight, but also plays a positive role in promoting gastrointestinal health. However, not all types of exercise are suitable for patients with gastroesophageal reflux. For example, strenuous exercise may temporarily increase intra-abdominal pressure and exacerbate reflux symptoms. Therefore, gentle forms of exercise, such as walking, jogging, swimming, or yoga, are recommended to help reduce stress without overly increasing pressure on the abdomen.
In addition, the exercise program should take into account the individual's physique and health condition, avoid exercising immediately after meals, especially those that require bending or leaning over, as these movements may promote stomach acid into the esophagus. Choosing to wait at least two hours after a meal before exercising can reduce reflux problems caused by exercise. The symptoms of gastroesophageal reflux can be effectively managed and alleviated through the above lifestyle and dietary modifications, as well as the choice of appropriate exercise patterns. It is important to implement these changes consistently and, if necessary, seek the advice of a medical professional for a personalised plan.