It is a common condition but not everyone suffers and some people are born with them but they don't become a problem until you get older, usually 50 years plus.
A medium size hiatal hernia can be a troublesome condition. It can interfere with the digestive system which includes the gallbladder and is mimic of other symptoms.It isn't a candidate for surgery and there isn't a simple fix but there is hope. You need to take the stress away from the stomach. It is usually characterised by a burning pain behind the breastbone but not always. Having tooth decay despite good dental habits is an indicator. Also a husky voice.
You need to eat smaller meals and more often which gives the hernia the best chance of healing itself. However, you can't snack to often because eating a meal before the previous has emptied delays digestion. Consequently one needs to eat meals that digest quickly. One of the best eating regimes is a combination diet that divides the foods into groups that go together. Carbohydrates are the longest to digest especially when eaten with acid fruit and meat. Also carbohydrates are digested by enzymes secreted by the upper stomach which is the part affected by the hernia. Hiatal hernias a renown for causes people to think they have a food intolerance, when they don't.
You have to avoid certain foods such as cauliflower, onions and garlic. Try to drink liquids 30 minutes before a meal so as not to dilute the stomach acid.
Don't eat after 7pm and allow 4 hours before going to bed so that the stomach is empty.
Try to elevate the head while sleeping if you suffer from indigestion.
Control foods that relax the sphincter muscle that between the oesophagus and the stomach including: Chocolate, Peppermint, Fatty foods, Coffee, Alcoholic.
Control foods and beverages that can irritate the internal lining of the oesophagus, such as: Caffeine, Citrus fruits and juices, Tomato products, Hot peppers, Carbonated beverages
The best exercise is walking and any other low impact rhythmic upright activity. Avoid activities which include lifting and straining.
Avoid stooping or bending after meals
Reduce the amount of sitting in the day.