Preventing gastroesophageal reflux disease
Smoking and obesity contribute significantly to the onset of reflux. Stopping smoking and maintaining a healthy weight are effective to prevent reflux. However there are few other proven ways to prevent reflux disease.
Changes to your lifestyle may be necessary:
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Being overweight and obese are the main risk factors for reflux.
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Avoid coffee, chocolate, fatty or spicy foods, soft drinks, citrus fruits (and their juices), tomatoes, milk and onions. This can help reduce reflux.
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Avoid peppermint and green mint, which may open the oesophageal sphincter.
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Avoid fatty and heavy meals.
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Eat slowly: taking the time to chew food well avoids overloading the stomach.
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Stop eating when you have eaten enough, and are satisfied. Do not continue eating until your stomach is completely full.
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Avoid lying down after eating (wait two to three hours).
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Avoid eating in the three or four hours before bedtime.
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For smokers… Quit smoking! Tobacco slows the healing of oesophagus lesions and interferes with the proper functioning of its sphincter.
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Reduce your alcohol intake. Alcohol increases acid secretion in the stomach and worsens reflux. Above all, do not drink alcohol on an empty stomach.
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Avoid tension and stress.
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Avoid tight-fitting clothing and belts, as they can exert pressure on the abdomen that may be strong enough to cause the lower oesophageal sphincter to open, when it should remain closed.
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Raise the head of the bed by at least 15 cm (6 inches). If necessary, place blocks of wood under the legs of the head of the bed or use a solid piece of foam under the portion of the mattress where the head rests (sleeping with a few extra pillows is not enough). This measure is effective in reducing nighttime pain, but can be uncomfortable and disrupt sleep in some people.