In today’s fast-paced world, maintaining a healthy and balanced diet can be tough, and acid reflux only makes things even more challenging. Have you ever experienced any discomfort after a heavy meal, lying down right after eating or consuming certain foods? This article will guide you through understanding acid reflux and how to make lifestyle changes to manage it better.

1. What is Acid Reflux?

Acid reflux, also known as Gastroesophageal Reflux (GER), occurs when gastric acid flows back into the oesophagus, causing discomfort or even pain. When this happens frequently, it may develop into Gastroesophageal Reflux Disease (GERD), a chronic condition that requires attention.

2. Causes of Acid Reflux

During normal digestion, food passes through the oesophagus into the stomach, where it is controlled by the Lower Oesophageal Sphincter (LES). This muscle normally closes after food enters the stomach to prevent gastric acid from flowing back. However, if the LES is dysfunctional or doesn’t close properly, gastric acid can move back up into the oesophagus, leading to acid reflux symptoms. Over time, repeated acid reflux can irritate and inflame the oesophageal lining, potentially leading to more serious complications.

3. Symptoms of Acid Reflux

The most common symptom is heartburn, a burning sensation or pain that occurs in the chest or throat. It particularly occurs after eating, and is often worse at night or lying down. Other symptoms include upper abdominal or chest pain, belching, bloating, a sour taste in the mouth (due to acid reflux), a feeling of something stuck in the throat, difficulty swallowing, persistent sore throat, coughing and hoarseness.

4. How to Manage Acid Reflux?

While professional medical advice is essential for treating acid reflux, specific lifestyle changes can help alleviate symptoms. Here are some practical tips:

a. Avoid foods that trigger acid reflux:

· Spicy, fatty foods (such as fried chicken and chips), as well as coffee can trigger acid reflux. If certain foods make you feel uncomfortable, try to reduce or avoid them.

b. Eat smaller meals more frequently:

· Eating large meal can increase stomach burden, leading to acid reflux. Try eating smaller, more frequent meals to reduce the burden on your stomach.

c. Eat slowly and chew thoroughly:

· Eating too quickly increases the risk of acid reflux. Take your time to chew your food and relax while eating to aid digestion.

d. Avoid lying down immediately after eating:

· Refrain from lying down straight after meals. Instead, try to stay upright or take a gentle walk to aid digestion and reduce the likelihood of acid reflux.

e. Maintain a healthy weight and quit smoking:

· Being overweight and smoking can increase the risk of acid reflux. Maintaining a healthy weight and quitting smoking can help improve symptoms.

f. Elevate the head of your bed:

· Tilting your bed upward slightly can help reduce the likelihood of acid reflux while sleeping as the gravity force helps to prevent gastric acid from flowing back.

g. Wear loose-fitting clothes:

· Avoid wearing tight clothes that increase abdominal pressure and cause acid reflux. Opt for comfortable clothing to ease discomfort.

By understanding the causes and symptoms of acid reflux and making simple adjustments to your daily routine, you can effectively reduce discomfort and improve your quality of life. However, if symptoms persist or worsen, it’s important to seek medical advice for professional help.