Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition that occurs when the stomach acid flows back into the esophagus, causing discomfort and heartburn. This condition can be exacerbated while traveling due to changes in routine, food intake, and stress levels. However, with proper planning and preparation, you can enjoy your travels without letting acid reflux get in the way. In this article, we will share some useful tips to help you manage acid reflux while traveling.
Plan Ahead For Meals and Snacks
One of the biggest triggers for acid reflux is food, and when traveling, it can be challenging to find suitable options. Therefore, it is essential to plan ahead and research the local cuisine before you arrive at your destination. Look for restaurants that offer low-acid options and avoid spicy or fatty foods that can trigger acid reflux. Additionally, pack some healthy snacks that are low in acidity, such as almonds, bananas, or oatmeal cookies, to have on hand when hunger strikes.
Stay Hydrated
Drinking enough water is crucial for everyone, but it is especially important for those with acid reflux. Staying hydrated helps to dilute stomach acid and keep it from flowing back up into the esophagus. Carry a refillable water bottle with you when traveling and aim to drink at least eight glasses of water per day. Avoid sugary or carbonated drinks, which can increase acid reflux symptoms.
Elevate Your Upper Body When Sleeping
Lying flat can worsen acid reflux symptoms, so it's essential to elevate your upper body while sleeping. If you are staying in a hotel, ask for extra pillows to prop up your head and upper body. Although this is only a last resort strategy as its impossible to keep the pillows in place while you are sleeping! Alternatively, consider bringing an inflatable bed wedge that you can use to elevate your upper body while sleeping. This will help prevent acid reflux from occurring and ensure you have a good night's rest.
Pack Medication
If you have been prescribed medication for acid reflux, make sure you bring enough for the duration of your trip. Additionally, pack over-the-counter antacids, such as Tums or Rolaids, for quick relief of heartburn symptoms. Remember to check with your doctor before starting any new medication and to follow their instructions carefully.
Practice Stress-Reducing Techniques
Stress is a common trigger for acid reflux, so it's essential to practice stress-reducing techniques while traveling. This can include meditation, deep breathing exercises, or yoga. Take breaks throughout the day to rest and relax, and make sure you are getting enough sleep each night.
Avoid Tight Clothing
Wearing tight clothing, such as skinny jeans or tight belts, can increase pressure on the stomach, causing acid reflux symptoms to worsen. Instead, opt for loose-fitting clothing that allows your body to breathe and move freely. Comfortable clothing will not only help prevent acid reflux symptoms but also make for a more enjoyable travel experience.
Stay Active
Regular exercise can help reduce acid reflux symptoms by aiding digestion and reducing stress. While traveling, find ways to stay active, such as walking or hiking, swimming, or taking a yoga class. Additionally, take breaks from sitting for extended periods and stretch your legs and body to improve circulation and reduce tension.
Take It Easy On Alcohol
Alcohol can increase acid reflux symptoms, so it's best to limit your intake while traveling. If you are going to drink alcohol, avoid drinking on an empty stomach. Additionally, opt for low-acid drinks. For example Guinness Stout is low acid but Orange Juice and Vodka is not!
Traveling with acid reflux can be challenging, but with proper preparation and planning, you can manage your symptoms and enjoy your trip. Remember to research local cuisine, pack medication, stay hydrated, and elevate your upper body while sleeping. Additionally, practice stress-reducing techniques, wear loose-fitting clothing, stay active, and limit alcohol intake. Finally, don't forget to bring an inflatable bed wedge to elevate your upper body while sleeping. By following these tips, you can minimize acid reflux symptoms and have a relaxing and enjoyable trip.