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Spring Cleaning Tips for a GERD Friendly Home: How to Make Your Space Healthier

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? 

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:

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:

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. 

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.  

Committing to a cleaner home, a clearer mind, and a healthier body are great ways to kick-off spring and to lessen your acid reflux and GERD symptoms.