Heartburn (acid reflux) is a common gastrointestinal complaint that affects some 15 million Americans every day, according to the American College of Gastroenterology (ACG). When it strikes more than twice per week, it may be a symptom of gastroesophageal reflux disease (GERD), which integrative physician Dr. Andrew Weil notes is a sign that you're putting something inside your stomach that's difficult to process. You may also be eating too frequently or overindulging at the dinner table. Stress and anxiety can also exacerbate GERD, Weil says. Although some people with GERD may require the use of prescription medications or even surgery, it's most commonly addressed by making lifestyle adjustments and using simple home remedies to manage and reduce the incidence of acid reflux.
Dietary Changes
The most efficient way to reduce episodes of acid reflux is to avoid foods that cause it: coffee, alcohol, chocolate, peppermint, greasy or hot/spicy dishes, and tomato-based foods. Dr. Weil adds that for some people, wheat and gluten-heavy grains (such as barley and rye) may be the source of the problem. He suggests keeping a "food diary" so you'll know what food types cause your acid reflux.
Eating Time
If you suffer from GERD, eating right before bedtime is ill-advised. Weil and the ACG advise having your last meal well before you lay down or go to sleep, by at least two hours. Letting your food digest reduces the amount of acid in your stomach.
Comfortable Clothing
Avoid wearing clothes that cinch your waist tightly. Tight clothes put pressure on your stomach and lower esophageal sphincter, which can force gastric acid back up into your esophagus.
Healthy Weight
If you have extra pounds, this also puts pressure on your abdomen. If you're at a healthy weight, work to maintain it. But if you could stand to lose a few pounds or are obese, lose weight slowly. The Mayo Clinic advises losing no more than 1 to 2 lbs. each week. If you need help with your weight-loss program, as your health care provider to help you design a program.
Head Elevation
Sleeping with your head elevated at about six to nine inches allows gravity to keep acid reflux from rising into your esophagus at night. Raise the head of your bed using wooden or cement blocks, or purchase a foam wedge from a medical supply store or drugstore. Dr. Weil doesn't recommend using pillows for purposes of elevation; he states that your shoulders need to be elevated as well, or your esophagus might "crimp," which can make pressure in the stomach worse.
Smoking Cessation
Tobacco use can reduce the production of saliva, which the ACG describes as your body's "major buffer" against acid reflux. Smoking can also irritate your stomach, resulting in the production of more acid. Smoking can also decrease the ability of your lower esophageal sphincter to function.
Herbal Supplements
Mayo Clinic experts site licorice, slippery elm, chamomile and marshmallow as some herbal remedies that are used for GERD in lieu of conventional over-the-counter antacids. Herbal remedies can have serious side effects and interfere with medications that you're currently taking, so speak with your health care practitioner before using an herbal remedy.
