Smoking and obesity strongly contribute to the onset of reflux. Not smoking and maintaining a healthy weight would therefore be means of prevention. But at the present state of knowledge, in most cases, there does not seem to be any other way to prevent the onset of the disease.

Find out which lifestyle habits reduce your symptoms and discuss them with your doctor or a nutritionist. These habits can vary from person to person. However, for the majority of people with reflux, it is easy to take the following good measures:

• If you are showing excess weight on the scale, try to lose a few pounds. Overweight and obesity are the main risk factors for reflux. Several studies have shown that voluntary weight loss reduces symptoms in a lasting way.².
• No study clearly shows the link between food and worsening reflux². However, people with reflux often find that certain foods make their symptoms worse, including coffee, chocolate, fatty or spicy foods, the soft drinks, the citrus (and their jus), tomatoes, milk and onions. Avoiding these foods can help reduce reflux.
• Avoid consuming peppermint and spearmint, which could act on the relaxation of the esophageal sphincter. Coffee would not be involved¹².
• Avoid fatty and heavy meals. Some studies have pointed out that high fat meals worsen reflux, although this hypothesis remains controversial.². In all cases, prefer light meals, but more frequent to facilitate the “emptying” of the stomach and avoid acid reflux.
• Eat slowly: take the time to chew food well to avoid overloading the stomach.
• Leave the table full but not “with a full stomach”
• Avoid lying down after eating (wait two to three hours).
• Avoid eating for three to four hours before bedtime.
• For smokers… quit smoking! Tobacco slows down the healing of lesions in the esophagus and interferes with the proper functioning of the sphincter.
• Cut down on your alcohol intake. Alcohol increases acid secretion in the stomach and makes reflux worse. Above all, do not drink alcohol on an empty stomach.
• Avoid tension and stress.
• Avoid tight fitting clothing and belts, as they can put pressure on the abdomen which may be strong enough for the lower esophageal sphincter to open, when it must remain closed.
• Elevate the head of the bed at least 15 cm (6 inches). If possible, place wooden blocks under the legs of the headboard or use a sturdy piece of foam under the portion of the mattress where the head rests (sleeping with a few extra pillows is not enough). This measure is effective in reducing nighttime pain, but can be uncomfortable and disrupt sleep in some people.

Certain medications can cause reflux symptoms or help irritate the esophagus: acetylsalicylic acid (aspirin) and other nonsteroidal anti-inflammatory drugs (ibuprofen), osteoporosis medications (Fosamax®, calcium), antibiotics, hormone therapy for menopause, certain sleeping pills… Supplements (iron, potassium) and herbs can also worsen the symptoms. Consult your doctor or your pharmacist.