You can lessen the symptoms of indigestion and acid reflux by making the following lifestyle changes:
- Large meals can exert pressure on the muscles that govern the lower esophageal sphincter (LES), resulting in acid reflux.
- Avoid triggering foods and beverages, such as fatty or spicy foods, coffee, alcohol, and smoke.
- Avoid eating right before bedtime: Allow your stomach to empty before going to bed.
- Stay upright after eating: For at least a couple hours after eating, avoid lying down or reclining.
- If you are overweight, lose weight: Excess weight can put strain on the muscles that govern the LES.
- Wear loose-fitting clothing: Tight clothing can put pressure on your stomach, causing acid reflux to increase.
- Elevating the head of your bed can help prevent stomach acid from backing up into your esophagus while you sleep.
- Bending over after eating can put strain on your stomach and aggravate acid reflux.
- Tight belts can put pressure on your stomach, which can aggravate acid reflux.
- Attempt the following relaxation techniques: Anxiety and stress can aggravate acid reflux symptoms.
It’s important to remember that these lifestyle adjustments may not work for everyone, and you should consult your doctor if you have persistent or severe indigestion or acid reflux symptoms. They can assist you in determining the cause of your problems and recommending the best treatment.