Your 5-Part Plan to Reducing Reflux

Experiencing reflux can be a daily struggle, but with the right strategies, you can manage and reduce its symptoms.

Here’s a comprehensive 5-part plan to help you take control of your reflux and improve your digestive health.

Part 1: Understand the Triggers

Identify Your Triggers: The first step in managing reflux is identifying what triggers your symptoms. Common triggers include spicy foods, fatty meals, caffeine, alcohol, and certain medications. Keeping a food diary can help you track what you eat and when your symptoms occur, allowing you to pinpoint specific triggers.

Lifestyle Factors: Besides food, other factors such as stress, lack of sleep, and smoking can exacerbate reflux. Recognising these triggers is crucial in managing your symptoms.

Part 2: Dietary Adjustments

Eat Smaller, More Frequent Meals: Instead of large meals, try eating smaller, more frequent meals throughout the day. This can prevent your stomach from becoming too full and reduce pressure on the lower esophageal sphincter (LES).

Avoid Trigger Foods: Once you’ve identified your trigger foods, aim to avoid or limit them. Opt for reflux-friendly foods such as lean proteins, vegetables, whole grains, and non-citrus fruits.

Stay Hydrated: Drinking plenty of water helps to dilute stomach acid and promote digestion. Aim for at least 8 glasses of water a day, but avoid drinking large amounts during meals.

Part 3: Lifestyle Changes

Elevate Your Head While Sleeping: Raise the head of your bed by 6-8 inches or use a wedge pillow to keep your head elevated while sleeping. This helps prevent stomach acid from flowing back into the esophagus.

Avoid Eating Before Bed: Try not to eat anything at least 2-3 hours before bedtime. This gives your stomach time to digest and reduces the likelihood of nighttime reflux.

Wear Loose Clothing: Tight clothing, especially around the abdomen, can increase pressure on the LES. Opt for loose-fitting clothing to stay comfortable and reduce symptoms.

Part 4: Stress Management

Practice Relaxation Techniques: Stress can worsen reflux symptoms, so it’s essential to find ways to relax. Techniques such as deep breathing exercises, yoga, meditation, and mindfulness can help manage stress levels.

Physical Activity: Regular exercise can help improve digestion and reduce stress. Aim for at least 30 minutes of moderate activity most days of the week. However, avoid vigorous exercise immediately after meals.

Part 5: Seek Professional Guidance

For personalised support and guidance, sign up for my 1:1 Beat The Burn reflux management programme. 

My personalised approach will help you identify triggers, make necessary dietary adjustments, and implement lifestyle changes to reduce your reflux symptoms effectively.

Managing reflux can significantly improve your quality of life. 

By following this 5-part plan, you can take control of your symptoms and enjoy a healthier, more comfortable life.

By having 1:1 support you will not only take the guesswork out of what you need to do to reduce your reflux BUT you will also have the support to make the changes you need.

Ready to take the next step? Drop me an email at lesley@nourish-nt.com and I will send you the information you need to start your journey towards better digestive health.

Looking forward to hearing from you,

Lesley xx