If you suffer from reflux you understand how frustrating and tiring it can be. Small changes to lifestyle and diet can make a big difference. I have helped many of my clients decrease their reliance on the reflux medication they thought they couldn't live without. This medication can also have a detrimental effect on our gut community. To read more about this download my latest free information sheet at: https://www.healthmap.online/freeresources
Here's some tips that may help you.
The way you sleep can matter. If you sleep on your left side this should help relieve reflux as your oesophagus is connected to the right side of your stomach and if you lay on your left side you may avoid pushing any stomach acid back up your oesophagus.
Meditation and mindfulness will help calm the gut and you. Being mindful when you eat is also another way of slowing down and letting your body digest food more slowly.
Avoid large meals. Small frequent meals are much better for you, your gut and your digestive system.
Have your largest meal at lunch and your smallest meal for tea or dinner. That way your digestive system can do its job and not get overwhelmed with a large meal at night which will cause reflux.
Don’t go to bed for at least 3 hours after your last meals. This gives your digestive system time to digest what you have eaten and reflux will be significantly decreased or non-existent.
Write down when you get reflux, what you ate, what time and then after a couple of weeks you will see a pattern emerging. Show your doctor or dietitian if you cannot find a pattern.
Weight loss always helps in the reduction of reflux. Try adding more fibre to your diet and kick out any ultraprocessed foods that aren’t good for you or your gut health.
Lastly, if you raise the end of your bed (~20cm). This will put your head and chest above waist level and avoid giving the stomach acid an opportunity to rise up.
There’s no perfect way to do this but give these a go and see what happens. You never know if you don’t try.