Many people think that the only way to treat GERD is to take medication. However, the key to managing this acid reflux disease lies in making lifestyle changes. GERD, or Gastroesophageal Reflux Disease, occurs when stomach acid rises into the esophagus, causing a burning sensation in the chest ( heartburn ).
If not balanced with healthy habits, symptoms can recur frequently even when taking medication. Therefore, understanding how to prevent and manage GERD without relying on medication is a crucial step in maintaining quality of life.
Tips for Reducing GERD Symptoms Without Medication
Medication isn't the only solution for people with GERD, or Gastroesophageal Reflux Disease. Understanding lifestyle changes is crucial to prevent GERD from recurring.
The basic treatment for GERD is actually medication-free. Therefore, corrective measures can begin with simple, everyday practices, such as avoiding foods and drinks that trigger GERD and quitting smoking.
1. Identify and Avoid Trigger Foods
Certain foods and drinks can increase the risk of GERD flare-ups. Common triggers include:
- Food that is too fatty
- Spicy food
- Excess garlic
- Coffee
- Alcohol
- Soda
However, each person's response can be different. Each person has different sensitivities.
Some people can still drink coffee without milk in small portions, some are more sensitive to coconut milk, but can still tolerate spicy food.
Therefore, awareness of the body's responses is key to controlling symptoms.
2. Set Portion and Meal Frequency
Besides food choices, how you eat also plays a role. If a patient is obese, a weight loss program is recommended, as it can significantly reduce symptoms.
Some patients find it more comfortable to eat small, frequent meals. For others, fasting actually improves symptoms.
In Muslim patients, the symptoms often disappear during Ramadan fasting.
However, he cautioned against overeating when breaking the fast. Too much and too much fat can actually trigger cravings, so it's important to pay attention to your menu choices and meal timings when breaking the fast.
3. Chew longer and don't get too full
Eating too quickly can be a burden on the stomach. Dedy recommends chewing more thoroughly, taking your time, and avoiding feeling overly full.
If the stomach is too full, the increased pressure can weaken the valve that prevents stomach acid from rising.
4. Keep a Time Gap Before Bedtime
After eating, the body needs time to digest. Therefore, it's not recommended to eat before bed.
Don't eat immediately while lying down; if possible, wait at least three hours before eating. This simple step can help prevent symptoms from occurring at night.
5. Stop Smoking and Pay Attention to Your Pregnancy Condition
Smoking can trigger GERD because swallowed smoke can damage the protective lining of the esophagus and reduce saliva production, which neutralizes acid.
Pregnancy can be a trigger for GERD. If you have a history of symptoms in a previous pregnancy, medical consultation is essential.
6. Stay Calm When an Attack Occurs
When chest discomfort occurs, don't panic. Anxiety can worsen the condition. Drink plain water, not too hot or cold, to help symptoms subside more quickly.
7. Use Medication When Necessary
Although the main focus of treatment is on lifestyle changes, stomach medication is still needed in certain conditions, especially if symptoms persist and are still under medical supervision.
Risk Factors That Can Trigger GERD
Several factors can increase a person's risk of developing GERD ( Gastroesophageal Reflux Disease ). These factors can stem from daily habits, certain medical conditions, or an unhealthy lifestyle. Here are some of them:
- Irregular eating habits : Eating too quickly, too much, or lying down immediately after eating can trigger an increase in stomach acid.
- Overweight (obesity) : Pressure on the stomach increases so that stomach acid rises more easily into the esophagus.
- Consumption of trigger foods/drinks : Such as fatty, spicy foods, coffee, soda, chocolate, and alcohol.
- Smoking : Nicotine can weaken the valve between the stomach and esophagus.
- Stress and anxiety : These mental conditions can worsen GERD symptoms by increasing stomach acid production.
- Certain medical conditions : Such as hiatal hernia, pregnancy, or use of certain medications (e.g., nonsteroidal anti-inflammatory drugs).
Knowing these risk factors helps you take early preventative measures to prevent GERD symptoms from recurring.
Don't Ignore GERD Symptoms, See a Doctor!
Maintaining digestive health isn't just about diet, but also about managing stress and maintaining a balanced lifestyle. Awareness about maintaining good health from an early age can help prevent various conditions, including GERD, which is often considered trivial.
If you frequently experience symptoms such as chest pain, a sour taste in your mouth, or a feeling of fullness after eating, you should see a doctor immediately. A medical examination will help determine the exact cause and provide appropriate treatment to prevent the condition from worsening.
This article is based on the Healthy Monday program, a collaboration between EMC Healthcare and Liputan6, with resource persons Dr. Dedy G. Sudrajat, Sp.PD, KGEH, FINASIM (Internal Medicine Specialist, Gastro Entero Hepatology Consultant, EMC Grha Kedoya Hospital) & Dr. Eva Suryani, Sp.KJ ( Mental Health Specialist (Psychiatrist) EMC Alam Sutera Hospital).