Symptoms of reflux have a knack for making an appearance right when you don’t need them – like first thing in the morning, after a delicious meal or even post-workout.
Prescribed medications, such as proton pump inhibitors (PPIs), or over the counter remedies like Gaviscon and antacids, can help, but what if you could alleviate those symptoms without always relying on them?
From small tweaks in how you sit to easy breathing exercises, here are a few natural tricks that might bring you some relief.
Sit up straight!
Ever noticed how reflux can feel worse when you’re slouched on the sofa or hunched over a laptop at your desk? Poor posture can put pressure on your stomach, making it easier for stomach contents to move up into the oesophagus. Studies suggest that maintaining an upright posture also helps reduce pressure on the lower oesophageal sphincter, a stomach valve that stops stomach contents from refluxing.
- Try staying upright for at least 30 minutes after meals. Gravity can be your pal here, as it helps keep stomach contents from creeping up.
- Avoid slumping at your desk: If you work at a desk, consider a chair with good lumbar support. You could even try a standing desk to see if that alleviates some symptoms.
Adjust how you lie down to sleep!
Elevating the head of your bed by about 15 to 20cm can help prevent nighttime reflux. This elevation uses gravity to reduce the likelihood of acid traveling back into the oesophagus.
For nighttime relief, try:
- Sleeping on your left side: Studies have shown that sleeping on your left side can reduce reflux symptoms. This position helps keep stomach contents in place, making nighttime symptoms less likely.
- Elevate the head of your bed: Raising the head of your bed by four to six inches can help prevent acid from traveling upwards. You can also use bed risers or a wedge pillow under your body for this.
Notice how you breathe!
Did you know that how you breathe could impact reflux? Shallow or rapid breathing can increase stress, which can, in turn, exacerbate digestive issues. In one study, researchers found that breathing exercises can improve pressure generated by the lower oesophageal sphincter and a statistically significant difference was observed.
Try these breathing techniques:
- Deep belly breathing: Place a hand on your abdomen, inhale deeply through your nose, and allow your stomach to expand and then exhale slowly. This type of breathing activates the diaphragm, which can help reduce acid reflux by supporting the anti-reflux barrier
- Pursed-lip breathing: Breathe in through your nose, then breathe out slowly through pursed lips, as if you’re blowing out a candle. This can help relax the diaphragm and ease tension, making it a good practice if you experience reflux during times of stress.
Watch what you eat!
Eating smaller, more frequent meals and avoiding trigger foods like spicy or fatty items can help manage reflux. Chewing food thoroughly and eating slowly can also aid digestion and reduce symptoms.
- Eat smaller, more frequent meals: Large meals can increase pressure on the stomach. Try having smaller portions spread throughout the day instead.
- Chew slowly and avoid rushing: Taking your time while eating helps with digestion and can reduce the chance of reflux. Eating too quickly can cause more air intake, which can contribute to bloating and worsen symptoms.
Get moving… carefully!
Exercise can help digestion, but intense activity right after a meal might make reflux worse. Opt for gentle movements, especially after eating:
- Go for a gentle stroll: Light walking after meals can aid digestion and help move food down through the digestive tract, reducing the chance of reflux.
- Avoid crunches and intense core workouts after eating: Exercises that put pressure on the abdomen, like crunches, can push stomach contents upwards. Give yourself an hour or two to digest before doing any core workouts.
Try to relax!
Stress can be a trigger for people with reflux. One study said stress was found to increase the relaxation frequency of the lower oesophageal sphincter, which contributes to acid reflux. Additionally, acute stress can heighten acid production and impair the clearance of acid from the oesophagus, worsening reflux symptoms
Relaxation practices may help:
- Try progressive muscle relaxation (PMR): This involves tensing and relaxing each muscle group in your body, from head to toe. It’s a great way to relieve stress and tension, which could, in turn, reduce reflux symptoms.
- Mindfulness meditation: Focusing on the present moment and breathing calmly can help with stress management, creating a ripple effect that may benefit digestive health.
Try Peptest!
While these non-medical approaches can offer relief, it’s still important to track your symptoms to monitor what works well – a reflux symptom diary can help here.
Peptest can also help you monitor the presence of pepsin, a digestive enzyme linked to reflux. By identifying the levels of pepsin in your saliva, you can get a clearer picture of your reflux patterns and see if lifestyle changes are making a difference.
Order your Peptest kit today.
Treating reflux without confirmation can mean months on medication that isn't the right fit. Peptest is a simple saliva test that detects pepsin — objective evidence of reflux — so you can act on what's actually happening.
- Results in 48 hours
- Saliva test, no invasive probe
- UK laboratory
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