冬天一躺下就“烧心”？快自查你的睡姿和枕头

Core Viewpoint - The article discusses the seasonal increase in gastroesophageal reflux disease (GERD) during winter, highlighting the reasons behind this trend and providing dietary and lifestyle recommendations to manage symptoms effectively. Group 1: Seasonal Factors Contributing to GERD - Winter is identified as a peak season for GERD due to three main factors: cold weather causing bodily responses that increase stomach acid and relax the lower esophageal sphincter, dietary changes towards heavier and high-fat foods, and reduced physical activity leading to increased abdominal pressure [2][3]. Group 2: Dietary Recommendations - Dinner timing is crucial; it is advised to wait at least three hours after eating before lying down to allow for proper digestion [3]. - Portion control is emphasized, with a recommendation to eat until 70% full to reduce pressure on the stomach [4]. - Foods are categorized into "green light" (recommended), "yellow light" (moderate consumption), and "red light" (avoid), with specific examples provided for each category [4]. Group 3: Common Misconceptions - Drinking full-fat milk before bed is discouraged as it can increase stomach acid production, worsening symptoms [5]. - Alcohol consumption is also advised against, as it can irritate the esophagus and lead to inflammation [5]. Group 4: Sleep Position Recommendations - The best sleeping position for GERD patients is left-side sleeping, which minimizes acid reflux risk due to the anatomical position of the stomach [6]. - Other positions are ranked, with back sleeping being moderate and right-side sleeping being less favorable, while stomach sleeping is strongly discouraged [6][7]. Group 5: Proper Bed Adjustment - Elevating the head of the bed is recommended to create an incline that helps prevent acid reflux, with specific height guidelines provided [9][10]. - The focus should be on adjusting the bed rather than just the pillow height to ensure proper alignment and support [9][10]. Group 6: Winter Care Package for GERD - A summary of four key practices for managing GERD during winter includes eating a light dinner, engaging in post-meal activity, avoiding late-night snacks, and maintaining an elevated sleeping position [11][12][13][14].