How to Prevent Acid Reflux: Simple and Effective Tips

What is acid reflux and why does it happen?

Acid reflux happens when the contents of the stomach flow back into the esophagus, causing a burning sensation in the chest – the famous “heartburn”. This occurs because the lower esophageal sphincter (a kind of natural valve between the stomach and esophagus) is weakened or relaxes at the wrong time.

This problem can be occasional or frequent. When it becomes chronic, it is called Gastroesophageal Reflux Disease (GERD).

The most common causes of reflux:

Eating a diet high in fat, sugar and fried foods
Eating too quickly or in large quantities
Lying down soon after meals
Drinking coffee, alcohol or soft drinks
Obesity and a sedentary lifestyle
Smoking

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🥦 How to prevent acid reflux in everyday life

Preventing reflux doesn’t have to be complicated. With a few changes of habit, you can live better and reduce (or eliminate) the symptoms.

Take care of your diet
Avoiding certain foods and prioritizing others is one of the most effective ways to prevent reflux.

Avoid:

Fried and very fatty foods
Chocolate and mint
Coffee, black tea and soft drinks
Very acidic foods such as oranges and tomatoes

Prefer:

Alkaline fruits (banana, papaya, apple)
Cooked vegetables and legumes
Lean meats
Whole grains

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2. Chew well and eat slowly

Digestion begins in the mouth! Eating in a hurry and chewing little overloads the stomach and encourages reflux. Make mealtimes a time of calm.

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3. Avoid lying down immediately after eating

Lying down after a meal makes it easier for gastric acid to return to the esophagus. Ideally, wait 2-3 hours before lying down.

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4. Control your weight and do some light physical activity

Excess abdominal weight puts pressure on the stomach and can push acid upwards. Regular light exercise such as walking, yoga or Pilates helps with digestion and well-being.

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5. Avoid tight clothes

Clothes that are too tight around the stomach put pressure on the stomach and encourage reflux. Opt for comfortable clothes, especially after eating.

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🧘 Take care of your mind: stress also has an influence

Did you know that stress increases acid production in the stomach? Relaxation techniques such as meditation, deep breathing and even listening to soft music help to reduce reflux episodes.

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💡 Final practical tip

Try sleeping with the head of the bed slightly elevated. This helps gravity keep the acid in your stomach down during the night and can make a big difference!

Acid reflux is a common nuisance, but you can avoid it with simple, natural habits. Pay attention to what you eat, how you eat, and how you live your day-to-day life.

Your health starts with daily choices. Take care of yourself!