How to Manage and Prevent Gastroesophageal Reflux Disease (GERD)

Gastroesophageal reflux disease (GERD) is a common digestive disorder that occurs when the lower esophageal sphincter—the muscle connecting the esophagus and stomach—becomes weak or relaxes inappropriately. This allows stomach acid and other contents to flow back into the esophagus, causing irritation and inflammation.

One of the key factors contributing to GERD is increased pressure on the stomach, which can be caused by overeating. Avoiding large meals can significantly reduce this pressure and help prevent acid from flowing back into the esophagus. In addition, bending forward shortly after eating can also trigger symptoms, so it's best to avoid such movements post-meal.

For individuals who are overweight or obese, losing excess weight is highly recommended. Extra body fat, especially around the abdomen, increases pressure on the stomach and can worsen reflux symptoms. Similarly, consuming excessive amounts of sweets or alcohol has been shown to relax the lower esophageal sphincter, leading to more frequent episodes of heartburn and discomfort.

Another important lifestyle change involves timing your meals. Lying down immediately after eating should be avoided, as this position makes it easier for stomach contents to travel back up the esophagus. Experts suggest waiting at least two to three hours after eating before lying down or going to bed.

By adopting these healthy habits—eating smaller meals, avoiding alcohol and sugary foods, maintaining a healthy weight, and not lying down too soon after eating—you can effectively manage GERD symptoms and reduce the risk of complications. These strategies support better digestion and promote long-term gastrointestinal health.