胃食管返流症。正式名称：Gastroesophageal Reflux Disease （GERD）——因为一些原因、胃酸反冲进食道。这些不必记住、相反难忘的是这种病所带来的煎熬——‘烧心（HEARTBURN）’。根据症状严重程度不同、一些患者的生活品质遭受重大影响、个别患者夜不能寐。更有很多人没想到、慢性长期的GERD可能对食道产生致癌的伤害。
不多说、分享美国哈佛医学院对于缓解GERD症状的极其简单易懂的优质科普。
Eat in a heartburn-smart way.Large meals put pressure on the muscle that normally helps keep stomach contents from backing up into the esophagus. The more you eat，the longer it takes for the stomach to empty，which contributes to reflux. Try smaller，more frequent meals —and don‘t wolf down yourfood.
【1】日常膳食要懂得GERD的习性。食道下端的括约肌正常工作时、能够如’袋子‘一般系紧、不让胃酸等胃容物反冲回食道。然而若你总是大鱼大肉、那么会对完成这项任务的肌肉带来更大压力。并且吃得越多、胃就需要更长时间排空、对GERD起到推波助澜的作用。尝试少食多餐、同时不要狼吞虎咽。
Avoid late-night eating.Having a meal or snack within three hours of lying down to sleep can worsen reflux，causing heartburn. Leave enough time for the stomach to clearout.
【2】憋馋夜宵。躺下睡觉前三小时内夜宵或点心会让症状恶化。人啊！——让你的嘴巴停下来等等胃的步伐吧！！！
Don’t exercise right after meals.Give your stomach time to empty；wait a couple of hours. But don‘t just lie down either，which will worsenreflux.
【3】不要餐后立即锻炼。等上几小时、给胃一点时间排空、但也不要立马躺倒。立马躺倒会恶化症状。
Sleep on an incline.Raising your torso up a bit with a wedge-shaped cushion may ease nighttime heartburn. Wedges are available from medical supply companies and some home goods stores. Don’t just prop your head and shoulders up with regular pillows —doing so can actually increase pressure on the stomach by curling you up at thewaist.
【4】倾斜出适当的角度睡觉。利用楔形睡垫（Wedge-Shaped Cushion）让身体上段抬起来一些——地母盖亚所创造的‘重力’会帮助你减轻症状。根据下图自己想办法淘宝一个。
但是注意：不要去用普通的枕头来垫你的头和肩——因为这样做反而会因为睡觉时躯体在腰部发生蜷曲而增加胃部的压力。
Identify and avoid foods associated with heartburn.Common offenders include fatty foods，spicy foods，tomatoes，garlic，milk，coffee，tea，cola，peppermint，and chocolate. Carbonated beverages cause belching，which also causesreflux.
【5】注意那些会引发烧心症状的食物、尽量避免。高脂食物、辣味食物、番茄、大蒜、牛奶咖啡茶可乐、薄荷以及巧克力等、NO GOOD。碳酸饮料会引发嗳气、同样令返流更加严重。
Chew sugarless gum after a meal.Chewing gum promotes salivation，which helps neutralize acid，soothes the esophagus，and washes acid back down to the stomach. But avoid peppermint-flavored gum，which may trigger heartburn more than otherflavors.
【6】餐后嚼个无糖口香糖。口香糖的咀嚼会增加唾液分泌、有利于中和胃酸、怀柔食道、将胃酸推回胃中。但不要吃薄荷味、那样会加重症状。
Rule out medication side effects.Ask your doctor or pharmacist whether any of the medications you take might cause pain resembling heartburn or contribute toreflux.
【7】就医、让医生帮助排除药物副作用因素。
Lose weight if you need to.Being overweight puts more pressure on the stomach and pushes stomach contents into the esophagus. The tight-fitting clothing and belts that come with weight gain may also be afactor.
【8】有必要的话——减重。肥子的胃部压力更大、更容易令胃容物返回食道。同时随着慢慢肥起来、服装腰带等越来越紧也可能是原因之一。
参考：8 ways to quell the fire ofheartburn
