Prevention of reflux disease

Reflux cannot always be prevented, but you can lower the number and severity of episodes with steady daily habits. Prevention works the same way as home care and is most effective when practised consistently.

Maintain a healthy weight Extra weight around the belly raises pressure on the stomach and is one of the strongest risk factors. Even a modest weight loss can ease symptoms.

Eat smart

• Have smaller, more frequent meals.
• Avoid heavy dinners and late-night snacks.
• Limit known triggers such as fried food, spicy food, chocolate, coffee and fizzy drinks.
• Eat slowly and stop before you feel overfull.

Time your rest Stay upright for at least two to three hours after eating, and raise the head of the bed if you have night reflux.

Avoid smoking and limit alcohol Both relax the valve at the lower end of the food pipe and slow healing of the lining.

Review medicines If you take painkillers such as ibuprofen or diclofenac often, speak to your doctor about safer options or protective medicine.

Manage stress and sleep Stress can increase awareness of symptoms and trigger unhealthy eating. Regular sleep, walking and relaxation help.

Clothing and posture Avoid tight belts and clothes, and avoid bending or lifting heavy weights soon after a meal.

Ayurvedic view (interpretive) Ayurveda recommends regular meal times, a seasonal diet and a calm routine to protect digestion. These ideas overlap with sensible lifestyle advice.