Acid reflux refers to stomach acid reentering the esophagus. This happens when the esophageal sphincter relaxes at the wrong time or doesn’t close properly, allowing stomach contents to go back up and irritate the lining of the esophagus. Over time, this can lead to gastroesophageal reflux, which is uncurable.

GERD isn’t life-threatening, but it’s definitely very annoying. Symptoms include heartburn, regurgitation, chest pain, abdominal pain, trouble swallowing, difficulty breathing, and more. Thankfully, the symptoms can be managed easily with medications and lifestyle changes.

Here are four important things you need to remember to prevent acid reflux from happening after every meal.

1. Don’t Lie Down Right Away

You might be tempted to lay down on the couch after a heavy meal or munch on some snacks while laying on your bed, but this exacerbates your acid reflux symptoms. When you lie down, your esophageal sphincter has a harder time staying closed. Additionally, the stomach acid that should normally be resting at the bottom of your stomach is now swishing around, allowing it to travel back up your esophagus. Gravity’s role in your digestion is taken for granted way too often!

Instead, always sit in an upright position whenever you’re eating or drinking. This will allow the food to stay down. Also, make sure to stay in that position for a few hours—your stomach can’t digest everything at once and will need some time to empty. Why not wash some dishes, go for a walk, or scroll through TikTok while waiting for the time to pass?

2. Wear Loose Clothing

Ever hear of Thanksgiving pants? These are elastic pants that you wear on Thanksgiving and other special occasions. You don’t want any tight pants getting in the way of you filling your tummy to the brim with yummy food!

In the same way, you also don’t want any tight pants (or any other tight clothing for that matter) getting in the way of proper digestion. Wearing restrictive clothing allows less room for the food to move around, and when there’s no more space for the food to sit, the only way it can go is up. So, instead of wearing form-fitting dresses or tight jeans, opt for flowy dresses or loose-fitting tops!

3. Avoid Certain Foods

Many people like to finish their meals with cups of coffee, glasses of alcohol, or cigarettes. Don’t do this. All of these things relax the esophageal sphincter, encouraging acid reflux and all its other symptoms like nausea and heartburn!

Additionally, coffee and alcohol drastically increase the acidity of your stomach contents. If you already know you’re prone to acid reflux, then it’s best to avoid foods that do this and stick with foods that help neutralize the acid. Eat more vegetables, whole grains, lean meats, and healthy fats.

4. Elevate the Head of Your Bed

One of the more severe symptoms of acid reflux is breathing difficulties and a tight feeling in your chest. When you’re lying down, this worsens because stomach contents travel up a lot easier, making it harder to relax and drift off. Elevating the head of your bed can help alleviate this by letting gravity work its magic, even when you’re fast asleep.

Keep in mind that when we say elevate the head of your bed, we mean your entire bed. You can’t just elevate your head and call it a day—the bent position will increase pressure in your abdomen, possibly causing food to come back up your esophagus. You need to raise your entire bed by putting wooden blocks under your bedposts, or perhaps inserting them between your mattress and box spring.