There are a number of steps you can take to prevent the reflux of stomach acid into the esophagus through the lower esophageal sphincter (LES), which over time can damage the esophageal lining and can lead to a host of illnesses, including throat cancer. However, what will help one person avoid GERD might not necessarily help another. “There are many lifestyle modifications we tell people to do. There’s not one specific thing,” says Michael Vaezi, MD, PhD, clinical director of the division of gastroenterology and hepatology and director of the Center for Esophageal Motility Disorders at Vanderbilt University in Nashville, Tenn. Top 10 Ways to Prevent GERD Here are 10 tips you can try to prevent GERD.

  1. Lose weight. Obesity is the leading cause of GERD, Dr. Vaezi says. Extra stomach fat places pressure on your abdomen, pushing gastric juices up into your esophagus. “Lose weight if you’re overweight, and don’t gain weight if you’re not,” he says.
  2. Avoid foods known to cause reflux. If you’re at risk for GERD, avoid:

Fatty foodsSpicy foodsAcidic foods, like tomatoes and citrusMintChocolateOnionsCoffee or any caffeinated beverageCarbonated beverages

  1. Eat smaller meals. Large meals fill the stomach and put pressure on the LES, making reflux and GERD more likely.
  2. Don’t lie down after eating. Wait at least three hours before you lie down after a meal. Gravity normally helps keep acid reflux from developing. When you eat a meal and then stretch out for a nap, you’re taking gravity out of the equation. As a result, acid more easily presses against the LES and flows into the esophagus.
  3. Elevate your bed. Raising the head of your bed six to eight inches can help gravity keep gastric acid down in your stomach. You could also use a wedge-shaped support. Don’t use extra pillows, as they only raise your head and will not help with GERD. You need your entire upper body elevated to get relief.
  4. Review your medications. There are a number of medications that can increase your risk of GERD, either by relaxing the LES, interfering with the digestive process, or further irritating an already inflamed esophagus. These medications include:

Non-steroidal anti-inflammatory drugs, or NSAIDsCalcium channel blockers (often used to treat high blood pressure)Certain asthma medications, including beta-agonists like albuterolAnticholinergics, medications used to treat conditions such as seasonal allergies and glaucomaBisphosphonates, used to boost bone densitySedatives and painkillersSome antibioticsPotassiumIron tablets

If you are taking any of these medications, talk to your doctor about switching to another drug that does not have the same effect on the upper digestive tract. However, never stop taking a prescribed medication without first consulting your doctor. 7. Quit smoking. Some studies have found that nicotine can relax the muscles of the LES and can also interfere with your saliva’s ability to clear acid out of the esophagus. 8. Cut back on alcohol. As with smoking, alcohol can cause the LES to relax. Alcohol can also cause the esophageal muscles to spasm. 9. Wear loose-fitting clothes. Do not wear tight clothing or belts that can constrict your stomach. 10. Try a gluten-free diet. At least one study has found that gluten, a protein found in grains like barley, rye, and wheat, may cause or exacerbate GERD symptoms. Try eliminating gluten from your diet and see if it makes a difference. If after trying the above tips, you are still experiencing GERD, see your doctor. There are medications you can take to ease the symptoms of GERD.