gerd

12 good habits for the prevention of GERD

On By In Heart Burn

  1. Drink plenty of water.

Adults need to drink up to 8 glasses of fluid a day. Try to drink a glass of water immediately after waking up: this will allow you to wake up faster and “wake up” the gastrointestinal tract.

  1. Don’t miss breakfast.

Nutritious, balanced food in the morning will help get rid of the unpleasant symptoms of GERD. The best option for breakfast is a combination of cheese and eggs, porridge and fruit.

  1. Pay attention to your eating habits.

Nutritionists recommend that each meal look like this: half a plate of fresh vegetables, a quarter of a side dish (porridge or starchy vegetables), and another quarter of protein (meat, cheese, egg or fish). If possible, avoid sugars and sauces to get used to the natural taste of food.

  1. Eat on time.

Evenly distribute meals throughout the day. At the first feeling of hunger, be sure to eat a small snack. This will reduce the risk of overeating at lunch or dinner.

  1. Get enough sleep.

Adults need at least 7-8 hours of sleep to be healthy. Yes, we can work and stay awake for 20 hours. But eventually it will lead to problems and poor health.

  1. Rest.

The best rest is a change of activity. If your work involves physical activity, you should not rush to repair and clean something immediately when you come home. It is better to take a warm bath, listen to music and read a book. And if you spent eight hours at the computer, it is better not to use gadgets in the evening. You can go for a walk, go to the forest or ride a bike.

  1. Avoid stress when possible.

Reduce contact with unpleasant people, change jobs that cause stress. If it is impossible to get rid of sources of stress, consult a specialist to learn how to respond properly to stimuli.

  1. Include physical activity in your daily routine.

Hard training is not required at all. It is enough to walk on the street in the morning for half an hour at a fast pace. A leisurely walk in the evening will improve your well-being and sleep. Also, you can gradually abandon the use of elevators. You can also do gymnastics.

  1. Normalize your weight.

If you are underweight or overweight, try to correct this. Both have negative health consequences.

  1. Write your daily routine.

This will help you organize your time, work and leisure. With the help of the schedule, you will be able to eat on time and go to bed.

  1. Follow the rules of hygiene.

Wash your hands thoroughly before eating and after using the toilet. Take a shower every day and brush your teeth at least twice a day.

  1. Get regular medical checkups.

You can diagnose GERD at the time when it is easiest to cure (drugs such as Lanzol Relief or Losec). It is best to be examined at least once a year. Visit your doctor, pass the necessary tests, undergo a complete examination. Do not ignore the discomfort, if you feel sick, see a doctor.

These simple things will save you from GERD or aggravation of its symptoms!