Acid reflux is caused by stomach acid coming back up into the esophagus and possibly the back of the mouth. The burning sensation that is often associated with acid reflux is called heartburn. Heartburn and acid reflux are both symptoms of gastroesophageal reflux disease, or GERD. Many people choose to treat acid reflux by lifestyle changes and home remedies before moving on to prescription medications.
Diet
Making changes to your diet will have a major impact on your symptoms of acid reflux. Spicy and acidic foods worsen symptoms for some people. Greasy and fatty foods take longer to digest and cause extra acid production. Chocolate should be avoided since cocoa can cause heartburn. Chocolate also contains caffeine, which is another culprit because it relaxes the lower esophagus, which can make you more susceptible to reflux. Carbonated drinks and overeating can cause your stomach to expand, pushing acid into the esophagus. Other culprits include mint, alcohol, garlic and onion.
Stress and Lifestyle
Stress can worsen many health conditions, including acid reflux. Stress can cause the stomach to produce excess acid. Meditation and a healthy balance between work and free time can help keep stress at bay. Maintaining a healthy weight helps since excess weight in the stomach can back acid up into the esophagus. Avoid tight-fitting belts and clothes. Eating dinner at least 2-1/2 hours before bed can help reduce reflux because the stomach is more settled when you lie down. Tobacco worsens acid reflux by relaxing the esophageal sphincter.
Lying
Lying down flat can cause gravity to work against your attempts to reduce reflux. Lying down after meals should be avoided. Raising the head of your bed 4 to 6 inches helps by preventing you from lying flat. A block can be placed under the bed legs. Bending at the waist can have the same effect as lying flat.
References
- "The Doctor's Book of Home Remedies"; Prevention Health; 2002
- Mayo Clinic: GERD
