5 Effective Ways to Prevent Acid Reflux
Acid reflux is a common problem that many people experience. It occurs when stomach acid flows back into the esophagus, causing uncomfortable symptoms that, if persistent, can develop into Gastroesophageal Reflux Disease (GERD). GERD can cause discomfort in the chest area, heartburn, acid indigestion, belching, and a hoarse voice. These symptoms can significantly reduce the quality of life and, in the long term, lead to serious complications such as esophageal damage. Therefore, it is important to improve lifestyle habits to prevent acid reflux.
This article introduces five lifestyle habits that are effective in preventing acid reflux, based on research presented by Harvard Health Publishing. Practicing these five methods can greatly reduce the risk of acid reflux disease and contribute to overall health improvement.
Maintaining a Healthy Weight
The first step in preventing acid reflux is to maintain a normal weight. Studies show that people with a Body Mass Index (BMI) between 18.5 and 25 are much less likely to develop acid reflux disease than those who do not. Excess weight increases pressure on the abdomen, making it more likely for stomach acid to flow back into the esophagus. Therefore, maintaining an appropriate weight is very important.
To manage your weight, it is essential to maintain a balanced diet along with regular exercise. If weight loss is needed, reducing calorie intake and practicing healthy eating habits focused on high-fiber foods is essential. Additionally, regular physical activity to burn calories and maintain muscle mass can greatly help with weight control.
The Importance of Quitting Smoking
Smoking is a major factor that exacerbates acid reflux. Cigarette smoke weakens the lower esophageal sphincter, allowing stomach acid to easily flow back into the esophagus. Furthermore, smoking stimulates the production of stomach acid and damages the esophageal lining, worsening acid reflux symptoms.
Therefore, quitting smoking is one of the most effective ways to prevent acid reflux. Quitting smoking not only prevents acid reflux but also reduces the risk of various health problems, such as cardiovascular diseases, respiratory diseases, and cancer. If you decide to quit smoking, seeking professional help or participating in a smoking cessation program can increase your chances of success.
Regular Exercise
Exercise is essential for improving overall health and plays an important role in preventing acid reflux. Research shows that people who engage in regular exercise are less likely to develop acid reflux disease than those who do not. Exercise helps control weight, promotes digestion, and reduces stress. These effects all have positive impacts on preventing acid reflux.
It is recommended to engage in at least 30 minutes of moderate to vigorous physical activity daily. Walking, jogging, cycling, and swimming are all effective forms of exercise, and it is important to choose exercises that match your fitness level and circumstances. Also, avoid vigorous exercise immediately after meals, and opt for light activities like a gentle walk instead.
Limiting Beverage Consumption
Some beverages can trigger or worsen acid reflux symptoms. Coffee, tea, and carbonated drinks are examples of beverages that should be limited. These drinks can stimulate the production of stomach acid or weaken the esophageal sphincter, leading to acid reflux.
It is recommended to limit the intake of coffee, tea, and carbonated beverages to no more than two servings per day. Instead, it is better to choose healthy beverages like water or caffeine-free herbal teas. Additionally, alcohol can also trigger acid reflux, so it is advisable to avoid excessive drinking.
Maintaining a Healthy Diet
Lastly, maintaining a healthy diet is crucial in preventing acid reflux. Foods such as fruits, vegetables, whole grains, legumes, poultry, and fish aid in digestion and have positive effects on regulating stomach acid. Consuming these foods sufficiently can reduce the risk of acid reflux.
In particular, high-fiber foods help suppress the secretion of stomach acid and promote digestion, which aids in preventing acid reflux. It is important to moderate meal portions, choose easily digestible foods, and avoid lying down immediately after eating. It is also advisable to maintain at least a two-hour gap between meals and sleep.
