Many of you ask what are the best sleeping positions to relieve GERD symptoms. If you are sleeping on a MedSlant, you are taking the first step – all experts recommend sleeping elevated 6-8″ at the top on a wedge that supports you through the torso.
Simply piling pillows under you head and elevating only the head or head and shoulders has the potential to make reflux worse because it puts extra pressure on your esophagus. Back or side sleeping is best, particularly sleeping on your left side. Experts say that sleeping on your left side makes gravity work for you. Your esophagus enters your stomach at a slight angle on the right side of your body; sleeping on your left side allows stomach contents to pool away from your esophagus.
Managing stress is also helpful. We all know that stress encourages “problem behaviors” – personally, I think chocolate can solve most things. But, lowering stress can produce physical and psychological benefits. Easy, no; but here are a few suggestions:
- Make time for yourself – read a book, listen to music, do something fun.
- Set realistic goals – if you feel overwhelmed try to learn to say No
- Take one thing at a time – pick one thing out of the many you “have” to do and complete it. Real satisfaction occurs when you check it off.
- Find someone to talk to – it helps to share your troubles with a friend.
- Stay hopeful about the future – being optimistic helps.
- Stop worrying about what you can’t control – to paraphrase the song from “The King and I” – whenever I fool the people (things) I fear, I fool myself as well.
- Don’t agonize about the past – the only thing you can change about what has happened is your attitude.
- Lead a healthy lifestyle.
Here’s a quick, delicious, reflux friendly chicken recipe courtesy of one of our daughters-in-law. We spent at week at the beach with our children and grandchildren and with just a little help from our sous chef son, this was on the table for 9 in less than 30 minutes. This recipe serves 4.
- Skinless, boneless chicken breasts, pounded – or easier yet, chicken cutlets.
- Salt and Pepper
- 2 cloves garlic, minced or minced garlic from a jar
- Olive Oil
- 1 cup of chicken broth or white wine
- 2 T capers
- 1/3 cup lemon juice
- 1 lemon for garnish
Coat chicken with flour, a little salt and pepper, and brown in a small amount of olive oil. Remove chicken from skillet. Brown the garlic. Scrape up the flour bits from the bottom of the pan, add the wine or chicken broth and capers. Once the mixture thickens a little, add the lemon juice and heat through. Return chicken to pan, spoon sauce over, cover and heat through on low heat. Serve with lemon slices or wedges. Great over pasta or with rice. Enjoy.