Please don’t smoke.
Heartburn Prevention Diet and Lifestyle Changes. Tobacco, according to Dr. Lagergren’s research, can prolong the time it takes for acidic meals to leave the esophagus. According to a review of 30 research, GERD affects roughly 20% of smokers compared to about 16% of nonsmokers.
According to the Harvard researchers, those who engaged in moderate to vigorous physical exercise for at least 30 minutes each day were less likely to develop GERD symptoms.
Reduce your intake of coffee, tea, and soda.
Those who drank no more than two cups of coffee, tea, or soda each day had a lower risk of GERD.
Make sure you eat a heart-healthy diet.
Acid reflux was less common in people who ate a Mediterranean-style diet, which included fruits and vegetables, legumes, fish, chicken, and whole grains, but little or no red meat and other saturated fats. Because genetics can influence one’s likelihood of getting acid reflux, persons with a family history of the condition should avoid the dangers mentioned above. This will also aid in the prevention of major killers such as heart disease, diabetes, and a variety of cancers.
How to Deal with Symptoms
If you already have acid reflux, there are several things you may take to reduce or eliminate symptoms. Eat smaller meals more frequently instead of huge ones. Reduce your intake of fatty foods and avoid fried and fast foods totally. To get a crispy skin-on chicken, a buddy uses an air fryer, but I like grilled chicken and omit the skin. If you eat meat, choose lean cuts and low-fat or nonfat dairy products, and don’t eat within three hours of going to bed. Also, try sleeping in a recliner position, with the head of the bed raised above the foot.