Spring Cleaning Tips for a GERD Friendly Home

If you suffer with acid reflux or GERD, spring cleaning means much more than clearing out the cobwebs in your home. Your symptoms can be exacerbated by environmental factors like dust, allergens, and even some cleaning products. The new season is also a new opportunity to shed some bad habits and adopt healthier ones! Here are some tips to help you create a healthier home this season:

Choose Cleaning Products Wisely

Traditional cleaning products often contain harsh chemicals that can irritate the respiratory system and reduce the gut microbiome, contributing to GERD symptoms. Triclosan, a common antibacterial ingredient in disinfectants and other household products, has been shown to impact the diversity of gut bacteria.

Switching to non-toxic, eco-friendly alternatives can make a significant difference in increasing your gut microbiome. You may be surprised at how effective a simple concoction of vinegar and water can be at cleaning your countertops, or how baking soda mixed with a bit of water and used as a scrub can work just as well as a harsh cleaning powder. Essential oils like lemon, peppermint and tea tree oil add a luxurious scent free from the artificial scents commonly found in traditional cleaning products.

Clear the Air

A cleaner home will help your overall health and state of mind. Dust is lurking in surprising places in your home. When was the last time you dusted the inside of your closets, or changed the filter in your home HVAC system?

Change your air filters out and select a high-quality replacement
Consider having your air ducts cleaned
If you have carpeting in your home, Spring is a great time to have them professionally cleaned.
Change out your dirty door mats for fresh ones
Running an air purifier in your bedroom may help the quality of your sleep and your overall well-being.

Don’t Forget Your Pantry

Spring cleaning doesn’t just apply to your home, it can also apply to your habits, and if you’re suffering from GERD, that means taking a hard look at your diet. Hiding in plain sight are a number of foods and beverages that can worsen your symptoms:

Acidic foods (those with a pH under 4.6)
Carbonated beverages and caffeinated beverages
Certain spices like cayenne, curry powder, cloves, and black pepper
Fried and processed foods
Peppermint, chocolate, alcohol, caffeine and fatty foods can decrease pressure in your lower esophageal sphincter and promote reflux.

Reducing your consumption of these culprits will help with your symptoms and improve your health overall. Look for more alkaline foods like bananas and nuts, and follow healthy practices like eating smaller meals more frequently and incorporating more fiber and whole foods into your diet.

Spring Clean Your Exercise Routine

If you experience GERD or acid reflux, maintaining a healthy weight is crucial for long-term well-being. While it can be challenging if exercise exacerbates your symptoms, here are some tips to help you enjoy getting the exercise you need:

The degree of your discomfort may largely be tied to the type and intensity of exercise that you engage in. Avoid rigorous exercises like spinning, or high impact exercise that jostles your stomach. Consider avoiding stomach crunches and lying flat, as these can exacerbate reflux symptoms.
Avoid exercising within two hours after eating. You’re waiting for food to pass through your stomach, lessening the chance of reflux. Complex carbohydrates tend to be digested more quickly
Dress the part - tight waistbands will be uncomfortable. Opt for loose, comfortable clothing.
Watch your hydration level and avoid over-hydrating. While hydration is an important component of your exercise, excessive liquid intake can lead to reflux.

Tune Up Your Sleep Habits

Reflux symptoms often are worse at night because the acid from your stomach can pool in your esophagus, making it hard and even painful to sleep. Establishing a good nighttime routine can help minimize symptoms.

Try to avoid heavy meals and acidic foods in the hours leading up to bedtime.
Elevate the head of your bed with a wedge pillow or raise the head of your mattress to keep your esophagus raised above your stomach and help avoid stomach acid from flowing back into the esophagus while you sleep.
Consider practicing relaxation techniques like deep breathing or meditation to promote better sleep and reduce nighttime reflux episodes.
Alginates, such as RefluxRaft, can be particularly effective as part of a nighttime routine since they form a protective barrier in the stomach to prevent stomach acid from backing up into the esophagus.

Don’t Forget Self Care

Your symptoms may be exacerbated by stress, and it’s hard to make healthy choices if you are distracted and overwhelmed. Hit the reset button and incorporate habits that care for your mind.

Meditation doesn’t have to be intimidating. You can benefit from even just a moment of zen. Get up a few moments earlier in the morning. Sit on the side of your bed with your eyes closed and breathe deeply for a minute or two. If morning is too chaotic, do this at the end of the night when the household is quieter. Don’t force yourself to empty your head completely, but do try to quiet your mind.
Identify something that helps you feel better - a bath, a walk, or a talk with a friend. Once you’ve chosen something, commit to incorporating this at least once a week.