Adjust your diet. Avoid trigger foods like fatty meals, chocolate, caffeine, and alcohol. Smaller, more frequent meals are generally better tolerated than large meals. Consider keeping a food diary to identify personal triggers.
Lifestyle Changes
- Elevate your head while sleeping. Use extra pillows to keep your upper body raised at a 6-8 inch angle. This helps prevent stomach acid from refluxing. Lose weight if you’re overweight or obese. Excess weight can increase pressure on your stomach, worsening reflux. Quit smoking. Smoking weakens the lower esophageal sphincter, making reflux more likely. Avoid tight clothing, especially around the abdomen. This can increase abdominal pressure.
Medication can offer significant relief. Over-the-counter antacids provide quick relief from symptoms. Prescription medications like proton pump inhibitors (PPIs) and H2 blockers reduce stomach acid production for longer-term management. Always consult your doctor before starting any medication.
Dietary Considerations
Eat slowly and chew your food thoroughly. This aids digestion and reduces the likelihood of reflux. Stay hydrated. Drinking plenty of water helps digestion and dilutes stomach acid. Identify and eliminate specific trigger foods. Common culprits include citrus fruits, tomato-based products, and spicy foods.
When to See a Doctor
Consult your physician if you experience severe or persistent symptoms, such as frequent heartburn, difficulty swallowing, or unintended weight loss. They can assess the situation and recommend appropriate treatment.
