No one likes that burning sensation in the chest, known as heartburn, or the sour taste in the back of the throat from acid regurgitation. The problem occurs because the lower esophageal sphincter does not always close properly to block stomach acid from rising up. Some people have a weakened sphincter that causes acid reflux to happen more often. A few simple adjustments in your daily life may help get rid of this nasty distraction.
Avoid Trigger Foods
Know the foods and beverages that cause your heartburn or acid reflux symptoms. Spicy foods, fried and fatty foods or carbonated beverages are common offenders for some people. But certain foods and drinks bother some people more than others. Avoid the foods that you notice will trigger the symptoms, the Mayo Clinic advises. Eating smaller meals also helps to reduce the risk of acid reflux.
Stay Upright
Avoid lying down for three hours after a meal to help prevent acid reflux. Many people get heartburn or acid reflux in the middle of the night. The National Digestive Diseases Information Clearinghouse (NDDIC) recommends raising the head of your bed 6 to 8 inches with wood blocks under the bedposts. Using extra pillows does not always work, because your upper body needs to be lifted to prevent stomach acid from rising into your throat. You may also purchase wedges to insert between the mattress and box spring to raise the body from the waist up.
Take Acid Relievers
Simple antacids or longer-lasting acid relievers will reduce acid reflux for many people. If this doesn't relieve your symptoms, ask your doctor for stronger prescription medication, such as proton pump inhibitors. Some proton pump inhibitors are available over the counter. They help relieve symptoms and heal the esophageal lining in those with gastroesophageal reflux disease (GERD), according to the NDDIC.
Avoid Tight Clothing
Wear loose-fitting clothes. Tight-fighting clothes can put pressure around the abdomen and lower esophageal sphincter.
Stop Smoking
If you smoke, quit. If you don't smoke, don't start. Smoking can contribute to the failure of the lower esophageal sphincter to do its job and block stomach acid.
Alternative Methods
Being overweight can pressure the abdomen and cause acid to back up into the esophagus from the stomach. Losing weight will help reduce acid reflux symptoms. Moderate exercise, including walking and bicycling, can reduce weight and relieve stress, another cause of heartburn symptoms. The Mayo Clinic recommends stress reduction methods such as relaxation techniques, aromatherapy, hypnosis, massage or simply listening to music.
