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Management with Life Style Modifications
(Healthy Aging Learning Series)
Health Coaching Session July, 2019

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Gastroesophageal reflux disease, or GERD, is a digestive disorder that affects the lower esophageal sphincter (LES), the ring of muscle between the esophagus and stomach. Gastroesophageal reflux disease (GERD) happens when the lower esophageal sphincter does not close correctly. Stomach contents back up into the esophagus and cause burning. 

Gastroesophageal reflux disease (GERD) is the most common upper gastrointestinal disorder seen in the elderly. The most common cause of reflux episodes is transient LES relaxations, the drop in the lower esophageal sphincter (LES) pressure not accompanied by swallowing. Incompetence of the LES was shown to be more prevalent in the elderly. The most common symptoms of GERD are heartburn and acid regurgitation. Other common symptoms may include water brash, belching, chest pain, nausea, chronic sore throat and cough, hoarseness (scratchy-sounding voice), bitter taste in mouth. 

In addition to medical treatment (i.e., antacids, H2 receptor blockers, proton pump inhibitors), diet and life style modifications are important preventive measures. Avoiding the following foods may help with reducing acid production:
  • Caffeine (regular coffee, regular tea, chocolate)
  • Citrus fruits/juices
  • Carbonated beverages
  • Alcohol
  • Mints (peppermint, spearmint)
  • Tomato products
  • Fried, greasy foods
  • Spicy foods
  • Garlic and onions
  • Chocolate
Coming up with the appropriate diet involves discovering what works best for you. Not all triggers and treatments will affect all people in the same way. Taking note of foods and beverages that seem to trigger reflux is useful.  

Fiber intake is a dilemma in GERD diet.  Adequate fiber consumption is essential for health. Dietary fiber is one of many aspects to consider in successfully managing reflux symptoms. Fiber intake was significantly associated with improved perception of reflux symptoms. However, too much fiber (more than 10 gram daily) may further aggravate the problem, as reported from studies. Fiber overload can cause stomach distention, increased stomach pressure and prolonged stomach emptying -- all of which can lead to worsened acid reflux. 

Managing GERD with life style modifications:

Follow the general guidance below may help you to ease or prevent GERD symptoms.
  • Achieve and maintain a healthy weight.
  • Eat small, frequent meals. Large meals may increase stomach pressure, and therefore reflux.
  • Fat takes the longest time to leave the stomach; therefore, reduce the total amount of fat that you eat at a meal by decreasing the amount of margarine, butter, oils, salad dressings, gravy, fatty meats, and full-fat dairy/milk products such as sour cream, cheese, and whole milk.
  • Maintain an upright posture while eating and for 45-60 minutes afterward. Avoid bending over or reaching below your waist after meals to do things like loading the dishwasher, tying your shoes, or picking up items from the ground.
  • Avoid eating before bedtime. It takes the stomach four to five hours to fully empty a meal, so wait at least three hours after eating to go to bed.
  • Avoid clothing that is tight in the abdominal area.
  • When sleeping, raise the head of the bed 6-8 inches, using wooden blocks under the bedposts. Extra pillows will not work.
  • Stop smoking or chewing Tabaco.
  • Reflux triggers vary from person to person. Try eliminating possible trigger foods for two weeks, then reintroduce one food at a time to determine your tolerance and evaluate severity of symptoms.
  • Your doctor may prescribe acid-reducing medications, such as proton pump inhibitors (PPIs). Discuss with your physician when new or worsening symptoms occur.

Summary: Gastroesophageal reflux disease, or GERD, is a digestive disorder that affects the lower esophageal sphincter (LES), the ring of muscle between the esophagus and stomach. Gastroesophageal reflux disease (GERD) happens when the lower esophageal sphincter does not close correctly. Stomach contents back up into the esophagus and cause burning. Gastroesophageal reflux disease (GERD) is the most common upper gastrointestinal disorder seen in the elderly. Treatment including drug therapy, diet modifications and life style management. 
​
Feel free to contact QualityLifeForum@outlook.com for your health coaching needs. 
​
Reference:
https://my.clevelandclinic.org/health/articles/15530-lifestyle-guidelines-for-the-treatment-of-gerd
https://www.practicalgastro.com/pdf/ChaitArticle.pdf
https://www.livestrong.com/article/263648-acid-reflux-fiber/

​Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
​

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  • Home
  • Forum
    • Mind and Body
    • Feeling well
    • Feeling ill
  • Coaching
    • Coaching Programs >
      • Loneliness Breakthrough
      • Therapeutic Lifestyle Changes
      • Time-Restricted Feeding for Healthy Aging
      • Patient-centered Health Navigation Program
      • Customized program
    • 2022 health coaching monthly >
      • Health: the Cornerstone for Quality of Life
      • Aging Eye Facts
      • Age-Related Hearing Loss
      • Aging and Oral Health
      • Aging Skin and Sun Safety
      • Making Transition From A Patient To An Educated Healthcare Customer
      • Daily Routine for Healthy Aging
    • 2021 Health Coaching Monthly >
      • Hew Year Brings New Hope
      • Pandemic Winter Blues
      • Make a Self-Care Plan for Your Golden Years
      • Are You Fully Vaccinated?
      • Less is More
      • Managing Chronic Insomnia
      • Range of Motion Recovery from Frozen Shoulder
      • The Milestone of Age 65
      • Aging Brain
      • Muscle Memory and Cognition
      • Navigation for Healthcare Needs
      • Gratitude Power for Wellbeing
    • 2020 health coaching Monthly >
      • The Key Role of Protein in Healthy Aging
      • Healthy Fat for Healthy Aging
      • Healthy Aging Energy Source Carbohydrate
      • Transform Pandemic Fear to Self-Care
      • Hope endures
      • Breathing and Blessing
      • Listening to your body
      • Keep Fit for Your Age
      • Time-Restricted Feeding Is A Healthy Lifestyle Choice
      • Process and Results
      • Moderation
      • Invest In yourself
    • 2019 Health Coaching Monthly >
      • Empty Nest
      • Food Safety and H. pylori Infection
      • Body Image and Self-Care After Midlife
      • Exercise is Medicine
      • Cognitive Health
      • Dietary Supplements Are Not Drugs
      • GERD
      • Downsizing in the Golden Years
      • Time for change
      • Action is what counts
      • Osteoporosis in Women
      • Dealing with Difficult Emotions in Holiday Season
    • 2018 Health Coaching monthly >
      • The Golden Keys for the Golden Years
      • loneliness Breakthrough
      • Regulate Blood Pressure
      • Lowering Cholesterol
      • Blood Sugar Self-Management
      • TLC Transformation
      • Golden Mindset
      • Nourish Your Body for Healthy Living
      • Keep Life in Motion
      • Tough Fight for the Belly Fat
      • Dealing with chronic stress
      • The Most Valuable Gift
    • 2017 Health Coaching monthly >
      • Willness Attitude and Winterizing Fitness
      • Live with Thyroid Nodules
      • Exercise for Blood Sugar Regulation
      • Longevity and Quality of Life
      • How to Reduce Aging Eye Fatigue
      • Sleep Well
      • Intermittent Fasting
      • Facing a life-threatening illness
      • Music Learning for older adults
      • Better to Eat Meat or Plant Food
      • Immunity and Aging
      • A Special Holiday Gift
    • 2016 Health Coaching Monthly >
      • Wellness Mindset
      • Get Active
      • Balance Training
      • Emotional Healing
      • Vitamin D Deficiency
      • Weight Management
      • Health Literacy
      • Prevention
      • Significant Health Indicators
      • Gratitude for life
      • Home Coming for Holidays
  • Health Product Guide
    • Choices for Healthy Living
    • Vitamins and minerals
    • Digestive Health
    • Heart Health
    • Eye Health
    • Joint Health
  • About
  • Contact
  • Blogs
    • Blog How much water to drink in a day?
    • Blog What’s Good to Eat?
    • Blog Are You Motivated for a Healthy Life Style?
    • Blog A Green Tea Invitation
    • Blog The Value of Vitamin and Dietary Supplements
    • Blog Holiday Edition 2015
    • Blog Travel album of Switzerland
    • Blog A Mourning Dove Story