Eat slower. Focus on taking smaller bites and chewing your food properly. Staying mindful of your eating patterns can help you realize when you’re full and prevent overeating.
Eat smaller, frequent meals. To help control the amount of pressure and acid in your stomach at any given time, eat smaller meals/snacks every 2-3 hours.
Maintain good posture during and after a meal. Be mindful to keep good posture while eating, and try to remain upright, either sitting or standing for at least two hours after finishing a meal.
Avoid eating 3-4 hours before bed. As digestion increases the amount of gastric acid in the stomach and laying down can provide an easier path for that acid to move into the esophagus.
Adjust sleeping position. Elevate the head of the bed 6-8 inches to help reduce reflux during sleep. Lying flat should be avoided when stomach contents are likely present.
Don’t snack unless you’re hungry. Unnecessary snacking when you’re not hungry can increase stomach pressure and gastric acid.
Stay hydrated. Drink, preferably water throughout the day to stay hydrated, avoid drinking large amounts in one sitting.
Last Updated on 10 months.