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Happy Tummy Expert

2 years ago

Dear Nandhu, Thank you for the question

Gastro esophageal reflux disease (GERD) is a chronic symptom of mucosal damage. It is caused due to the entry of stomach acid into the esophagus. The most-common symptoms of GERD include Heartburn, Difficulty in swallowing and a sour taste in the mouth or back of the throat due to fluids and undigested foods rising back in to the mouth.
For further diagnosis and assistance kindly contact your specialized health care professional.
It is important to modify your dietary patterns to manage the symptoms of GERD. Weight management is necessary in people for whom the underlying cause of GERD may have been obesity.
WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.
It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)
Following is the WHO BMI Classification
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 - Obese
According to your mentioned Height & weight your BMI is 27.9kg/m2 which is under the overweight BMI range as per WHO classification.
Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

Here are a few guidelines to be considered
- Eat a well-balanced diet including all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
- Do not skip your meals. Eat small frequent meals
- Prevent laying down immediately after eating
- Avoid drinking fluids in between the meals.
- Some of the foods should be restricted or avoided, these include caffeine, raw onion, spicy foods etc.
- Consume low fat dairy in substitute of full fat options to prevent or manage GERD symptoms.
- Choose healthy snacking options in between your meals.
- Monitor your portion size.
- Carbonated and alcoholic beverages to be limited or preferably avoided.
- Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
- Drink at least 8 glasses of water per day
- Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.
- Have a gap of minimum 2-3 hours between bedtime and your last meal
- Try to follow a good sleep regimen in terms of both quantity and quality.

For a customized and personalized meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead

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