10 Recommendations Against Reflux

10 Tips Against Reflux Reflux, a condition that affects one in four people today regardless of age due to poor eating habits and unhealthy lifestyle, occurs when stomach fluid escapes into the esophagus. The disease causes burning behind the breastbone and acidic taste in the mouth, and can also lead to chronic cough, throat burning, hoarseness, difficulty swallowing, bad breath, chest pain and even tooth irritation. Assoc. Prof. Dr. Suna Yapalı, Gastroenterology Specialist at Acibadem Dr. Şinasi Can (Kadıköy) Hospital states: "In patients presenting with hoarseness or cough complaints to an ENT specialist, or with chest pain to a cardiologist, the underlying problem may be reflux. During the pandemic, frequent and excessive eating, consuming fast-food type foods, remaining sedentary, weight gain and increased nighttime snacking contributed to the spread of reflux disease. Lifestyle changes form the basis of treatment in reflux disease. Otherwise, successful results from treatment may not be achieved." Assoc. Prof. Dr. Suna Yapalı, Gastroenterology Specialist, explained 10 effective recommendations against reflux and provided important warnings and suggestions.

Avoid Foods That Worsen Reflux

Fried foods, drinking coffee or tea on an empty stomach, excessive coffee-tea consumption, and acidic beverages cause the muscle that acts as a protective mechanism at the lower end of the esophagus to relax. This facilitates the passage of stomach fluid into the esophagus. For this reason, high-acid foods such as oranges and tomatoes should be consumed in limited amounts, and heavily sauced meals should be avoided. Processed foods containing additives, sauced foods, and excessively spicy, salty and heavily seasoned foods should also be avoided.

Avoid Large Portions

Consuming larger portions than necessary increases intra-abdominal pressure and facilitates reflux. Instead of consuming soup, main course, salad, dessert or fruit together in the same meal, it is preferable to reduce portion sizes and consume fruit or dessert as a snack between meals.

Do Not Consume Excessive Water With Meals

Drinking water along with food during meals increases food volume and facilitates reflux formation. Water consumption should be shifted to between meals; additionally, water consumed between meals will clean the stomach fluid that escapes into the esophagus and prevent reflux. Contrary to popular belief, consuming mineral water after meals to facilitate digestion will actually increase reflux.

Avoid Nighttime Snacking

Consuming snacks such as fruit, nuts and chocolate at late hours prevents food from being digested before sleep and increases reflux complaints. For this reason, avoid eating and snacking in the three hours before bedtime.

Elevating the Head of the Bed Will Be Beneficial

Particularly for those with nighttime reflux, the head of the bed should be elevated at least 30 degrees while sleeping, or sleep with a pillow that is not too high but keeps the head slightly higher than the body. Keeping the head slightly elevated while lying down will prevent stomach acid from reaching your esophagus or throat.

Be Careful Not to Gain Weight

Assoc. Prof. Dr. Suna Yapalı states: "Obesity, like in the rest of the world, is a significant public health problem that is rapidly increasing in our country and has become pandemic-like in nature. One-third of the population is obese, and one-third is overweight. Obesity and increase in waist circumference increase intra-abdominal pressure, which facilitates reflux formation. Achieving ideal body weight allows reflux to be controlled and continuous medication use can be prevented."

Do Not Wear Tight Fitting Clothes

Tight and body-hugging clothing such as belts and corsets increase intra-abdominal pressure and create conditions for reflux, so tight clothing should be avoided.

Do Not Lie Down Immediately After Eating

Lying down immediately after eating is a major risk factor that facilitates reflux. After eating meals, you should remain sitting or upright for at least 3 hours and should not lie down immediately.

Avoid Smoking and Alcohol

Smoking and alcohol damage the defense mechanisms of the esophagus and also cause the muscle at the lower end of the esophagus to relax, facilitating reflux.

Regular Exercise at the Right Time Is Important

The most important way to achieve weight control is to create a calorie deficit through diet combined with regular exercise. Exercising immediately after eating will facilitate reflux and affect exercise quality. Walking for at least 30 minutes, 3-5 times per week will be beneficial.