GERD: PREVENTION

Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it’s no laughing matter: besides the fact that it’s uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!

Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it’s no laughing matter: besides the fact that it’s uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!
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Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it's no laughing matter: besides the fact that it's uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!

For a few people, the tendency for acid to reflux into the esophagus just happens, and for others lifestyle choices make flare-ups more likely.

So, if heartburn tends to knock at your door, your best bet is to not open it. Avoid things that are likely to make it worse, and do things that may make it better. Even better, make choices that reduce the likelihood it'll come around at all.

If you experience heartburn symptoms you should see a doctor for a personalized treatment plan. He or she may mention the following measures, too.

DO lose weight. Extra weight increases pressure in your abdomen, which makes it more likely that acid will reflux back into your esophagus. And, says David Peura, MD, a professor of internal medicine at University of Virginia and past president of the American Gastroenterological Association, excess fat also delays emptying of the stomach; having a stomach full of food adds even more upward pressure. "Even small degrees of weight loss can help you control your symptoms, or can make them less frequent," says Peura.

DON'T smoke. Smoking dries out saliva, and saliva plays an important role in the work that your esophagus and stomach do. (It contains bicarbon, which neutralizes acid.)

DO wear looser clothing. Tight clothing can promote reflux of acid contents, warns the National Heartburn Alliance.

DO avoid fatty foods. "When you put fat into a stomach, the emptying is delayed," says Peura. "Things that aren't going south as fast as they should, go north instead." Also, says Stuart Spechler, MD, chief of the division of gastroenterology at Dallas VA Medical Center, "fatty foods tend to weaken the valve (between the stomach and the esophagus)."

DO eat smaller meals, for the same reason that you should avoid fatty foods: When a stomach is overly full, its contents are more likely to reflux back into the esophagus. Plus, says the National Heartburn Alliance, your stomach responds to large portions by producing large amounts of acid at one time; more stomach acid means a greater chance of acid reflux.

DON'T drink citrus juices. They can cause irritation on the lower part of the esophagus, especially if previous reflux incidents have already damaged the tissue there. "It's like if you have a scrape on your skin," says Spechler. "It hurts to put certain things on a scrape, even though putting those things on healthy tissue doesn't feel like anything."

DON'T eat spicy foods and tomato products, for the same reason. Other common triggers: raw onions, garlic, black pepper and vinegar.

DO avoid peppermint, spearmint, and chocolate. They have a chemical in them that could relax the lower esophageal sphincter and cause reflux. (Certain medications may also have this side effect; ask your doctor.)

DON'T eat just before going to bed. "Studies have shown that [people without acid reflux] wait a longer period of time after a meal before going to sleep," says Peura. If you delay going to bed a bit, you give your stomach more time to digest and empty, before adding gravity to the equation by lying down.

DO raise the head of your bed, for the same reason. Lying horizontally makes it more likely that acid will leak up into the esophagus. Some people raise the top of their bed permanently. You could also try a wedge pillow.

DO try your hardest to avoid stress. "Stress (itself) doesn't cause reflux," says Peura. "But it's conducive to bad habits. When we're stressed we're more likely to eat faster, eat the wrong things, drink coffee, smoke."