Heartburn, acid reflux and gastroesophageal reflux disease (GERD) are common conditions that have the potential to cause a lot of discomfort. Some people take solace in antacids, over-the-counter drugs or prescription medications, but the Mayo Clinic notes that long-term antacid use can have negative health effects and that natural remedies can be just as effective.
Wear Loose Clothing
Avoid very tight or form-fitting clothing. Even if the clothes you choose to wear feel comfortable, the Mayo Clinic notes that many form-fitting items put pressure on your waist, abdomen and lower esophageal sphincter (LES) muscle, which can increase the likelihood of reflux episodes. You don't have to wear very baggy clothing, but make sure that what you put on isn't cinching you too much at the waist.
Stay Vertical
Keep track of when you eat meals, and don't lie down or recline for at least two or three hours after eating. The National Digestive Diseases Information Clearinghouse cautions that if patients with acid reflux do lie down shortly after eating, they should elevate their heads and torsos at least 6 to 8 inches to ease pressure on the stomach and abdomen.
Drink Water
Stay hydrated throughout the day, and keep a full glass of water near your bed when you go to sleep at night. The natural remedy source Healing Daily recommends that people who suffer from acid reflux drink at least 1 gallon of water each day or enough to keep their urine a very light yellow color. If your urine becomes dark or golden yellow, it's a sign that you aren't drinking enough water.
Slim Down
Work to trim your figure and drop a few pounds if you are not in a healthy weight range for your age and height. When you carry around excess weight, you put pressure on your abdomen and stomach, which makes it more likely for stomach acid to flow back into the esophagus. The Mayo Clinic recommends beginning a healthy eating and exercise plan that doesn't call for you to drop more than 1 to 2 pounds per week.
Eat Small Meals
Prepare five or six small meals each day instead of two or three big meals. A large meal is more difficult to digest and puts more pressure on your stomach and LES muscle. You're also more likely to feel bloated and uncomfortable if you eat large meals rather than small. Eat periodically as the day progresses, but try to avoid eating altogether within three hours of going to bed.
