Eat before you drink

If you normally drink alcohol on an empty stomach, now is the time to stop. If you are aiming to cut down on the amount you drink, have a meal first and make your first drink a non-alcoholic one.You will then find you want to take your alcoholic drink more slowly and that will help you drink less.

Walk yourself fit

You do not have to run to lose weight or keep fit. Simply walking will help improve matters. Gradually increase the distance you walk each week or increase the speed at which you walk. By the time you begin to sweat or breathe more deeply, you will be burning off the calories.

Sleep on the left

Researchers into reflux deliberately gave big meals to their subjects before bedtime. By monitoring their reflux during the night, they found that symptoms were worse in those people who slept on their right side. Their conclusion was that sleeping on your left side might help if you have reflux. However, since most people tend to change position during the night this may not be a perfect solution. At least try falling asleep lying on your left side.

Healthy chips?

It’s not the potatoes in chips but the fat that puts the pounds on. If you are giving chips a miss at the moment but miss the taste, try baking your own. Cut potatoes into chunks and lightly brush them with a limited quantity of olive oil or sunflower oil. Put them in a medium hot oven until they are crisp on the outside.

Raise the head off your bed by about 15 cms

People who suffer from reflux symptoms at night are traditionally encouraged to raise the head of the bed approx. 15 cms (6 inches) using a couple of house bricks or wooden blocks placed under the head end of the bed. However a more contemporary and neat way to raise the head end of your bed is to have a foam wedge cut to order. Choose fire-proof foam and have it cut as wide as the bed and about 130-140 cms long. The thickness should be about 15 cms at the head, tapering down to nothing at the foot end. Simply place the wedge under your mattress. This will help prevent reflux fluids trickling into your gullet as you sleep.

Beware of fat free snacks

If you need to lose weight, it is a good idea to reduce or cut out fat-rich foods. However, some foods advertised as being fat-free are also packed full of sugar. If you eat a high sugar meal, your body will store most of what you eat as fat.

Save it for a rainy day!

If you are giving up smoking or cutting down on drink, put the money you would normally spend each day in a safe place. In weeks you could use that money for a weekend break. Put it into a savings account and you’ll have enough for a decent holiday within months.

The school run

Is your child’s school really too far to reach by foot? If not, both you and your child could benefit from the regular exercise of a daily walk. Set off earlier and leave the car at home whenever possible – you will soon learn to enjoy the benefits of a slower, healthier pace of life.

Keep trying!

Most people who successfully quit smoking have tried to quit before. Learn from your experience and, if you have stopped smoking before, it must mean you can do it again - this time for good.

Do not have a milky drink before bedtime.

There is no evidence that milk soothes the stomach. In fact it is now known that milk stimulates the production of gastric acid. So milky drinks are no longer considered to be a good idea last thing at night, especially if you have reflux disease.

Go for fibre

Fibre is a key ingredient in a healthy diet. It is an indigestible form of carbohydrate that adds few calories to your diet and plays an important role in keeping the bowels regular. It does this by retaining fluid in the stools, which keeps them soft. Good sources include fruit and vegetables, beans and grains, but beware of the sugar, salt and fat content of high fibre manufactured foods.

Don't be tempted by low tar

If you are cutting down from high tar cigarettes, switching to a low tar brand may seem a good idea but you may just end up smoking more. If you have given up smoking, don’t even consider low tar cigarettes, pipes or cigars as a harmless indulgence. All are addictive and could take you straight back to your old ways.

Ration yourself

During the Second World War, and for years afterwards, rationing had quite a healthy effect on the nation’s diet. If you cannot avoid using butter or margarine, limit yourself to 100g per week.

Avoid bending after a meal

Try to avoid bending, especially after a meal - so digging the garden after Sunday lunch is definitely a bad idea! Bending may worsen reflux symptoms, particularly if you are overweight. If you bend over after consuming a large meal, some of your stomach contents may be squeezed back into your gullet (oesophagus), leading to heartburn.

Stopping smoking

The benefits of giving up smoking are noticeable within the first few days.Your sense of smell returns, you will have fresher breath and will also be richer! You should feel healthier already, but there are long-term benefits to giving up smoking. After about one year the risk of a heart attack falls to half that of a smoker, and beneficial health changes continue the longer you remain a non-smoker. If you haven’t been successful this time, do not give up hope. You will already have proved to yourself that you can stop smoking, so try again as the next time you could be successful in remaining a non-smoker.

Watching what you eat and drink

Hopefully the dietary advice and recipes provided by GastroClub have helped you to start to eat healthily. Impartial advice on nutritional issues can be obtained from The British Nutrition Foundation (Address in Useful Links).

Taking more exercise

Keeping fit is an important part of a healthy lifestyle, but you do not have to create special time to exercise. The current recommendation for the amount of exercise that you need to stay healthy is 30 minutes of moderate exercise on five days each week. This may sound like quite a lot, but it can be easily fitted into busy lives. For example think about walking to work or to the shops. Rather than sitting at your desk during your lunch break, go for a walk.

Losing weight

Eating healthily and exercising should help you achieve your ideal weight. If you are concerned about your weight contact your GP or practice nurse for professional advice.