Sixty percent of the adult population will experience some form of it within a 12 month period… And 20 to 30 percent will have weekly symptoms according to a

2008 Statistical Brief by The Healthcare Cost and Utilization Project.

It’s called gastroesophageal reflux disease or GERD for short. But it’s more commonly known as heartburn – even though heartburn is actually a symptom of GERD. Other symptoms include a dry cough, having trouble swallowing and asthmatic-related problems.

It results when the muscles at the entrance of the stomach are relaxed allowing a back flow of food, stomach acid and digestive enzymes to flow up your esophagus.

And while heartburn is unpleasant, the more pressing reason to avoid GERD is that it can lead to more serious health problems such as asthma, pulmonary fibrosis and even esophageal cancer.

Here are some tips on how you can reduce your chances of experiencing GERD and what you should do if you suffer GERD-like symptons.

First off, avoid fatty foods. They tend to relax the stomach muscle entrance area. Foods like chicken wings, french fries, deep dish pizza, donuts, brownies, chocolate, mint, potato chips, creamy salad dressings and so on should not be on your menu. Also say “no thank you” to fried foods. And if you experience GERD-like symptoms, avoid spicy foods.

Stay away from acidic type foods like citrus fruits (especially oranges, grapefruits, limes, lemons and pineapple,) tomatoes, tomato sauce, onions and any vegetables processed with vinegar, such as canned artichokes, canned beets, pickles, and sauerkraut.

The foods you should be eating are lean meat such as skinless poultry and extra lean ground beef, beans, oatmeal, shrimp, lobster, shell fish, wild fish (preferably not farm-raised fish,) celery, parsley, rice and salads (with no tomatoes, onions, cheese and with low fat dressing.)

Most grains are good. Especially multigrain bread, cereal, oatmeal and rice.

Non-acidic fruits and vegetables like apples, bananas, strawberries, melons, honeydew, cantaloupe, watermelon, baked potatoes, broccoli, cabbage, peas, green beans, carrots and zucchini are also recommended.

(Note a small percentage (1 to 2%) of heartburn sufferers found that their condition was worsened by melons and bananas.)

Another good tip is to eat slowly. And never eat until you’re stuffed. Eat until you’re comfortably full. A good habit to get into is to put your utensil down between bites. Also never eat a meal within three hours of the time you go to bed.

In regards to liquids, carbonated beverages, citrus juices, sports drinks should be avoided. If you do indulge in them, extreme moderation is encouraged. This includes alcohol. A 1999 American Journal of Medicine study found that the percentage of people reporting reflux symptoms increased with the number of drinks consumed weekly. With people who consumed seven or more drinks per week being most likely to be susceptible to heartburn.

Plus if you smoke, you should quit. Nicotine, like alcohol, relaxes the lower esophageal sphincter (LES), which causes stomach acid to flow back into the esophagus.

Another major contributor to heartburn is how much you weigh. Extra pounds put extra pressure on your stomach causing the LES muscle to relax which allows stomach backflow. A 2003 International Journal of Epidemiology involving more than, 10,000 people found that obese people are three times more likely to experience heartburn and acid reflux (a less severe form of GERD.)

Follow these guidelines and you’ll virtually eliminate any chance you have of contracting GERD and any of the other problems it could lead to.

If you want to take preventive action against GERD and lose those extra pounds or you just want to get in shape, you’ll want to take advantage of our FREE Fitness Consultation!

Coach Damien Woodson, Individual and Corporate Personal Trainer

Providing one on one, group, or Skype personal training in home or at your office, including boot camps and various other types of fitness classes in Ashburn, Sterling, Herndon, Vienna, Arlington, Falls Church, Fairfax, and Alexandria, VA and D.C.