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Do not smoke.
Dr Lagergren’s team have found that tobacco can prolong the time it takes for acidic foods to leave the esophagus. In an analysis of 30 studies, GERD affected about 20 percent of smokers, compared to about 16 percent of non-smokers.
Exercise.
Those who engaged in moderate to vigorous physical activity for at least 30 minutes a day were less likely to develop symptoms of GERD, the Harvard team reported.
Cut down on coffee, tea, and soda.
The risk of GERD was reduced in those who did not consume more than two cups of coffee, tea or soda per day.
Eat a heart-healthy diet.
Those who followed a Mediterranean-style diet, for example, that included fruits and vegetables, legumes, fish, poultry, and whole grains, but little or no red meat and other sources of saturated fat, were less likely to develop acid reflux.
Genetics can also affect the risk of developing acid reflux, so people with a family history of the problem would be better off avoiding the risks outlined above. It will also help protect against major killers like heart disease, diabetes, and many forms of cancer.
How to manage the symptoms
If you already have acid reflux, there is a lot you can do to minimize the symptoms and possibly avoid them altogether. Instead of eating big meals, eat smaller meals more often. Minimize fatty foods and completely avoid fried foods and fast foods. A friend uses an air fryer to get a crispy skin on the chicken, but I prefer the grilled chicken and skip the skin. Choose lean meats (if you eat meat) and low-fat or fat-free dairy products, and avoid eating within three hours of bedtime. Also, try to sleep like on a recliner, with the head of the bed propped up higher than the foot.
Foods that many people with GERD find most irritating include tomatoes and citrus fruits (like oranges and grapefruits) and their juices, coffee (even decaffeinated for some people), alcoholic and carbonated drinks, spicy foods , garlic, chocolate and peppermint. A long time ago, I switched to low-acid orange juice, consuming just a few ounces a day to dissolve extra fiber. I have also found instant coffee to be less irritating than brewed coffee, and I only drink the latter with food to help protect my digestive tract.
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