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Lifestyle and home remedies
By Mayo Clinic staffUnlike acid reflux, which can be caused or aggravated by eating certain foods and by smoking, obesity and excess alcohol consumption, bile reflux seems unrelated to lifestyle factors. But because many people experience both acid reflux and bile reflux, making some lifestyle changes may help relieve your symptoms:
- Stop smoking. When it comes to acid reflux, smoking is a double threat: It increases the production of stomach acid, and it dries up saliva, which normally helps protect the esophagus.
- Eat smaller meals. Eating smaller, more frequent meals reduces pressure on the lower esophageal sphincter, helping to prevent the valve from opening at the wrong time.
- Stay upright after eating. After a meal, waiting at least two to three hours before taking a nap or going to bed allows time for your stomach to empty.
- Limit fatty foods. High-fat meals relax the lower esophageal sphincter and slow the rate at which food leaves your stomach.
- Avoid problem foods and beverages. Although the same foods don't trouble everyone, the worst offenders for most people include caffeinated and carbonated drinks, chocolate, citrus foods and juices, vinegar-based dressings, onions, spicy foods, and mint because they increase the production of stomach acid and may relax the lower esophageal sphincter. Unfortunately, if your lower esophageal sphincter is severely weakened, you're likely to have acid reflux no matter what you eat or drink.
- Limit or avoid alcohol. Drinking alcohol relaxes the lower esophageal sphincter and irritates the esophagus.
- Lose excess weight. Heartburn and acid regurgitation are more likely to occur when excess weight puts added pressure on your stomach.
- Raise your bed. Raise the head of your bed by about six inches. The incline may help prevent reflux symptoms. You can either sleep on a wedge or elevate the head of your bed with blocks. Pillows usually aren't an effective way to elevate your upper body while sleeping.
- Relax. When you're under stress, digestion slows, which may worsen reflux symptoms. Relaxation techniques such as deep breathing, meditation or yoga may help.
