Heartburn accompanied by acid regurgitation are the typical symptoms of gastroesophageal reflux disease (GERD). But this disorder can also manifest as a hoarse voice upon waking, persistent cough, sore throat, or nasal congestion.

Contrary to popular belief, reflux is not caused by excess acidity, but by a mechanical or functional imbalance. Medications provide relief but do not cure. The key lies in changing habits.

1. Avoid Lying Down After Meals

• Wait 2 to 3 hours before lying down after dinner
• Elevate the head of the bed by 10 to 20 cm to limit acid reflux

2. Reduce Abdominal Pressure

• Avoid tight clothing
• Do not bend forward after a meal
• Reduce overly fatty or heavy meals
• Lose weight if necessary

3. Manage Stress

• Stress slows digestion and worsens reflux
• Eat mindfully, in a calm environment
• Practice breathing exercises, meditation, or digestive yoga

4. Reduce Bloating

• Avoid gluten and dairy products if sensitive
• Increase vegetable intake
• Reduce processed foods, white sugar, refined starches
• Restore intestinal flora balance

Need a Personalized Digestive Protocol?

At Family Clinic, we help you identify the causes of your reflux and implement natural, effective solutions adapted to your lifestyle.

Anti-reflux menus, stress management, microbiome protocols... Our tools are designed for simple daily application.

Contact Family Clinic today to regain lasting digestive comfort.

Warm regards,
Dr. Said-Alaoui Moulay Abdellah and the Family Clinic Team