Övningar för halsbränna (GERD) — viktnedgång + hållning + timing

GERD (gastroesophageal reflux disease) is fundamentally a mechanical-barrier problem — the lower esophageal sphincter (LES) doesn't keep stomach acid where it belongs. The 2022 ACG (American College of Gastroenterology) guidelines prioritise three first-line interventions: weight loss (7-10% body-weight reduction significantly reduces symptoms in overweight users), head-of-bed elevation 6-8 inches at the frame (NOT extra pillows, which bend the abdomen and worsen reflux), and avoiding meals within 3 hours of bedtime (supine position with food in the stomach drives the most reflux). Exercise itself helps GERD primarily via weight management. Direct effects on LES are minor. The two exercise patterns that ACTIVELY WORSEN reflux: inversions (downward-facing dog, headstands, full inversions) which drop the LES barrier, and very high-intensity exercise immediately post-meal which causes transient LES relaxation. Aerobic + resistance training in upright postures, at moderate intensity, with 2-3 hours between eating and exercise is safe.

Volya's catalogue carries upright-friendly foundation: slow-arm-swing-walk and standing-march for cardio, wall-push-up for upper-body strength without bending, supported-glute-bridge for joint-friendly glute work (head stays neutral, not below heart), sit-to-stand for functional strength, scapular-retraction for upper-body posture, diaphragmatic-breathing for vagal tone (the LES is partially vagally innervated). The AI coach also knows the nutrition side — common triggers to test-eliminate one at a time (coffee, chocolate, peppermint, tomato, citrus, spicy, fried, alcohol), alcohol limit (directly drops LES barrier), smaller frequent meals, chewing thoroughly, head-of-bed elevation (mechanical not dietary but pairs with diet), PPI long-term monitoring (B12, magnesium, calcium absorption reduced), refer to gastro for alarm symptoms (dysphagia, weight loss, GI bleeding). This is NEVER a replacement for medical evaluation when alarm symptoms present.