To prevent reflux naturally.
Think of the stomach as a balloon full of liquid. The Lower Oesophageal Sphincter should hold the neck tight shut. However, for some people it doesn't work as well as it should and the neck of the balloon isn't held as tightly as it should be.
If the balloon is over-full, squashed, shaken or tipped, the contents can spill.
So, to reduce reflux, we must ensure we do not over-fill the stomach. Eating little and often is the best way.
Excess body fat will press on the stomach so it may be necessary to lose weight. Tight clothing should also be avoided.
Exercise after food should only consist of gentle upright activity (eg walking which will help the food to pass through the stomach) and not involve bending down.
It is important to keep upright whilst the food moves through the stomach. Leave at least 3 hours between your last meal and going to bed.
By raising the head of the bed by 6 to 8 inches, gravity will help keep any residual contents in place and reflux is harder if you lie on your left side.