If you experience occasional or chronic acid reflux you may find some lifestyle changes for acid reflux helpful in reducing your pain.
Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.
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Sometimes diet alone isn’t enough to prevent acid reflux. I recommend focusing on diet, gut health, and lifestyle changes when you’re looking to get rid of acid reflux.
Luckily these lifestyle habits are pretty simple and really just come down to being intentional and slowing down your life.
Acid reflux is caused by stomach acid re-entering the esophagus. (learn more about that here) And while there are a lot of different things that can cause that to happen there are some lifestyle changes you can do to help prevent it from happening.
Lifestyle Changes to Improve Acid Reflux
Eat smaller meals over large ones
Instead of eating large meals that can be hard for your body to digest try breaking it up into smaller meals instead. You can even view it as starting with an appetizer an hour or so before dinner and then eating a smaller portion at dinner.
Don’t overeat
Along with not eating huge meals you want to make sure you’re not overeating. Overeating is a sure-fire way to trigger acid reflux, so listen to your body and stop when you’re full. I always like to drink a glass of water before my meal so I don’t confuse any thirst with hunger and overeat. Remember, it’s ok to save your food for later, no need to finish it all simply because it’s there.
Eat slowly
While you’re eating, pay attention to the pace at which you’re eating. Eating too quickly can cause heartburn. Slow down and take more time between bites.
Most people will recommend having no distractions and simply eating, so if that works for you – great! For me, I find it worse when I don’t have a distraction. If I’m not eating with anyone I prefer to be watching something to take my attention away from the food and give me breaks between bites.
Some people may find that being distracted makes it harder to listen to their body and stop when they are full but I see the opposite effect. So try either way out and see what works best for you.
Don’t eat 2 hours before working out
Eating before a workout when you have acid reflux isn’t very fun. Try not to eat right before you go and instead opt for a high-protein meal right after. When you work out try to avoid any movements that aggravate your acid reflux (burpees aren’t great for mine).
Eat 2-3 hours before going to bed
Late-night snacks lead to acid reflux during the night. Work on limiting your snacking and stop eating 2-3 hours before bed. If it helps you can try sipping on acid reflux friendly teas like chamomile, licorice, or other herbal tea to satisfy any late-night cravings.
Laying down after eating
Avoid laying down right after you eat. Being in this position can naturally allow more stomach acid to re-enter your esophagus just because of gravity. If you want to relax just do it sitting up.
Prop your head while sleeping
If you experience acid reflux at night or first thing in the morning it’s likely due to your sleeping habits. Try propping your head up with an extra pillow while you sleep.
Sleep on your left side
If you’re a side sleeper try and make yourself sleep on your left side only. Sleeping on your left side prevents stomach acid from entering your esophagus due to the angle that it meets your stomach. If you lay on your right side gravity can allow your stomach acid to naturally enter your esophagus.
Exercise
Getting your body moving is always good for you. When it comes to acid reflux, regular exercise can help reduce any inflammation that makes acid reflux worse. This doesn’t have to be anything extreme, you can start with just a short walk if that works for you. Try to get at least 30 minutes of any sort of exercise at least 3 times a week to help your acid reflux.
Quit smoking
Smoking causes the valve between your esophagus and your stomach to relax, allowing stomach acid to re-enter the esophagus. This is a direct cause of acid reflux so it’s recommended you avoid smoking entirely.
Avoid Alcohol
Alcohol can disrupt the acidity in your stomach causing acid reflux. By avoiding alcohol you’re more likely to maintain a healthy level of acidity in combination with an acid reflux friendly diet.
Avoid wearing tight clothes
Wearing tight clothes can put pressure on your abdomen and cause heartburn or acid reflux. Wear clothes that fit you well and are comfortable for you.
Get Rid Of Acid Reflux For Good
Lifestyle changes alone are often not enough to prevent chronic acid reflux. Check out how to get rid of acid reflux naturally and this acid reflux friendly diet to learn how you can make changes and see lasting improvement to your acid reflux.