If your reflux lives in your throat,

If your reflux lives in your throat, here are the first 5 things I'd do. 🌿 Throat reflux (LPR) is its own animal. Throat clearing, hoarseness, that lump-in-the-throat feeling. It's often pepsin reaching tissue with almost no protection. If that's you, you're not imagining it. Here is the architecture I'd start building. 1. A low-acid healing phase. Give the tissue a break from acid load. A 2011 prospective study of recalcitrant LPR patients found a low-acid diet improved symptoms in 95% of people. 📚 Koufman 2011, Ann Otol Rhinol Laryngol (PMID 21675582) 2. An alginate raft after meals and before bed. Alginates sieve pepsin and form a raft over stomach contents. A 2013 randomized study showed the raft settled onto the acid pocket and cut post-meal reflux episodes. 📚 Rohof 2013, Clin Gastroenterol Hepatol (PMID 23669304) 3. Mealtime Mindfulness. Slow down, chew close to applesauce, phone away. 4. The 3-Hour Buffer. No food 3 hours before bed. Beverages are fine. 5. Nervous System Snacks and the 5+1 Method before meals. Five slow breaths, one gratitude, before the first bite. This is what I teach my clients, a starting map, not a prescription. You get to decide what feels doable. Want a plan built for you? Follow for more. 💚 Small hinges swing big doors. 🌿 #LPR #SilentReflux #AcidReflux #GERD [silent reflux throat, LPR steps, low acid diet, alginate raft, reflux breathing]