Acidity and GERD: lifestyle changes that actually help

Why acid comes back up

A ring of muscle at the bottom of the food pipe normally stops stomach acid from flowing back. In GERD (gastro-oesophageal reflux disease) it relaxes too often. A full stomach, lying down soon after eating, extra belly fat and some foods make this more likely. Our acidity and GERD guide covers the causes and treatment in more detail.

Meal timing and portion size

When and how much you eat often matters more than what you eat.

• Finish dinner two to three hours before bed; avoid late-night snacking
• Eat smaller meals more often instead of one large lunch
• Do not skip breakfast and then eat a heavy meal later
• Avoid lying down or bending forward soon after eating
• Eat slowly and stop before you feel completely full

Common food triggers

Triggers differ from person to person, so keep a two-week note of what you eat and when symptoms start. You do not need to avoid everything on this list, only what bothers you.

• Fried and oily food, rich gravies and biryani
• Very spicy food, pickles and chilli
• Strong tea or coffee, especially on an empty stomach
• Fizzy drinks, chocolate, mint and citrus juices
• Raw onion and tomato-heavy dishes in some people

Sleep, weight and habits

Raise the head end of your bed by 15 to 20 cm with blocks, or use a wedge pillow; extra pillows alone bend the neck and do not help much. Sleeping on your left side can reduce night-time reflux.

Losing even a few kilos around the waist eases pressure on the stomach. Stop smoking and avoid alcohol. Avoid tight belts and waistbands. Some painkillers (such as ibuprofen and diclofenac) can worsen acidity; ask your doctor about safer options.

When antacids are not enough

Taking antacid or acid-reducing tablets now and then is fine, but using them every day for months without a review can hide a problem. Dr. Rajasekaran, gastroenterologist at Healtree Hospital, Neelankarai, ECR, can assess long-standing acidity and perform an upper GI endoscopy in the hospital if needed.

See a doctor soon if you have difficulty or pain swallowing, vomiting, vomiting blood, black stools, weight loss, anaemia, or new symptoms after the age of 50. Chest pain with sweating or breathlessness should be treated as a possible heart problem: go to an emergency department.