How to manage my acid reflux symptoms at 35?

Question

Hello doctor,

I am a 35-year-old woman dealing with frequent heartburn and acid reflux, which is affecting my sleep and daily comfort. I am worried about long-term use of medications and want to know if lifestyle changes really help. I want practical tips to reduce discomfort and protect my esophagus in the long run. Please tell me;

Are there diets, exercises, or habits that actually prevent flare-ups?
How can I manage symptoms when I am at work or traveling?

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

You are suffering from gastroesophageal reflux disorder (GERD), which is quite common nowadays due to various factors. Some advice that can assist you in reducing your acidity without any surgical procedures is outlined below,

Foods that can help you include:

Bananas, melons, apples, pears, and other non-citrus fruits.
Green vegetables such as broccoli, spinach, kale, and beans.
Fish, chicken, and eggs, preferably boiled or poached.
Healthy fats like olive oil, avocados, and nuts in small quantities.

Some foods can relax the lower esophageal sphincter (LES) or increase acid. Foods and drinks that you should avoid:

Coffee and caffeinated beverages.
Citrus fruits and tomato sauces.
Onions, garlic, and spicy foods.
Fried or fatty foods.
Carbonated drinks.
Alcohol, as well as mint, peppermint, or spearmint.

Smart eating habits are good for you. You should consume smaller, more frequent meals, aiming for four to five light meals per day. You should refrain from lying down for at least two to three hours after eating. Also, you can include the following habits;

Maintain an upright position during and after meals.
Chew food thoroughly and eat at a slow pace.
Avoid tight waistbands or belts after meals.
Try to have your last meal at least three hours before bedtime.
Elevate the head of your bed by six to eight inches using blocks under bedposts or a wedge pillow at night.
Sleep on your left side, as this position helps reduce reflux during the night.
Avoid heavy, spicy, or acidic dinners.
Limit evening alcohol or caffeine intake.

Also, the following medications are useful in GERD,

Short-term use of proton pump inhibitors (PPIs) like Omeprazole or Esomeprazole, or H2 blockers, is safe and effective for healing esophageal inflammation.
Never discontinue medications abruptly without medical advice.
If symptoms persist, consider undergoing an endoscopy for proper evaluation.

I hope this information helps you.

Feel free to ask further queries.

Thank you.