Suffering from heartburn, acid reflux and its more severe form, GERD (gastroesophageal reflux disease) is not uncommon. Those with serious and chronic symptoms may take prescription medications or even consider surgery for relief, but if you have only occasional heartburn or reflux, you can try a quick home remedy for temporary relief.
Wear Loose Clothing
Wear loose, comfortable clothing that doesn't cinch at the waist or constrict your abdomen. According to the Mayo Clinic, especially form-fitting clothing can put pressure on your lower esophageal sphincter (LES) muscle, which normally acts as a barrier between stomach acid and the esophagus. Pressure on the LES muscle can worsen already present reflux symptoms or increase the likelihood of a reflux event.
Drink Water
Make sure you drink enough water throughout the day to stay hydrated. Sipping water regularly helps keep the digestive system running smoothly and may reduce the risk of heartburn or acid reflux. Your urine should be very light yellow when you're getting enough water. If it's dark yellow or golden, try drinking more.
Exercise
Lose weight and trim your figure with regular exercise. Being overweight or obese can put extra pressure on your abdomen and stomach, which makes reflux symptoms more frequent and persistent. The Mayo Clinic recommends that people who are overweight and suffer from acid reflux or GERD work with their physicians to plan a healthy eating and exercise schedule that will allow them to lose one to two pounds each week until they reach a healthy weight.
Small Meals
Eat frequent small meals instead of two or three large meals every day. Digesting a big meal puts a lot of pressure on the LES muscle, and it handles small, frequent meals more efficiently. Eating snack-sized meals can also help prevent bloating and gas that might result from eating an especially large meal.
Bed Wedge
Prop up the top of your bed with sturdy blocks, or elevate your torso when you sleep by using a bed wedge. Bed wedges are available at many pharmacies, and the Mayo Clinic notes that using them can help improve reflux, heartburn and chest pain. The mild elevation makes it less likely for the LES muscle to relax completely and allow backflow from the stomach to enter the esophagus.
Aromatherapy
Use incense, scented candles, essentials oils or potpourri in your home. Everyday stressors can exacerbate heartburn and other reflux symptoms, so the Mayo Clinic recommends trying aromatherapy as an alternative medicine technique to aid relaxation and alleviate acid reflux and chest discomfort. You may be able to boost the effect by combining aromatherapy with other relaxation techniques, such as hypnosis, deep breathing or massages.
