When you eat can be just as important as how much you eat. Eating a meal right before lying down on the couch or going to bed can quickly turn a delicious meal into a catalyst for suffering.
Lying down right after a meal makes stomach emptying slower and increases the odds that you’ll experience reflux symptoms. Always allow at least two hours for your food to leave your stomach before you lie down. This means avoiding the temptation of late-night snacks. Standing up and moving around gently for about 30 minutes after a meal can also reduce your chances of experiencing reflux symptoms.
A reflux diary can be a valuable tool. An honest and detailed journal can help you and your doctor assess the causes and severity of your reflux. Be sure to write down
When and what you eat
When and what exercises you do
When and what medications and supplements you take
When you experience pain or other reflux symptoms
A description of the pain or symptoms
Anything you do that reduces those symptoms