Acid reflux affects about 20% of adults and can ruin a night or a week if untreated. It happens when stomach acid backs up into the esophagus, causing heartburn, regurgitation, a sour taste, or a cough. Occasional reflux is common; frequent symptoms may mean gastroesophageal reflux disease (GERD) and deserve attention.
Common triggers include large meals, fatty or spicy foods, caffeine, alcohol, smoking, being overweight, pregnancy, and certain medications. Lying down soon after eating and tight clothing around the waist make reflux worse.
Try smaller meals spread through the day; five to six light meals beat one or two heavy ones. Stop eating two to three hours before bed so your stomach can empty. Raise the head of your bed by 6 to 8 inches or use a wedge pillow so gravity helps keep acid down. Lose weight if you carry extra pounds around your middle; even a few kilos can cut symptoms. Quit smoking and cut back on alcohol and caffeine; they relax the valve between stomach and esophagus. Wear loose clothes; tight waistbands press on your stomach and push acid up.
Avoid trigger foods: tomato-based dishes, citrus fruits, chocolate, mint, fried food, and large amounts of dairy. Eat low-acid, high-fiber options like oatmeal, bananas, lean protein, and steamed vegetables.
See a doctor if you have trouble swallowing, unintentional weight loss, persistent vomiting, chest pain, or reflux more than twice a week. For occasional heartburn, over-the-counter antacids (Tums, Maalox) neutralize acid fast but briefly. H2 blockers like famotidine reduce acid for hours and work for many people. Proton pump inhibitors (omeprazole, esomeprazole) are stronger and used for frequent or severe reflux, usually under medical advice. Long-term PPI use has pros and cons; discuss risks and monitoring with your clinician. If meds don't help, tests like endoscopy or pH monitoring can find problems and guide treatment.
If you buy medicine online, use licensed pharmacies, check for a physical address and pharmacist contact, and avoid super-low prices that seem wrong. Keep a symptom diary noting foods, activities, and medicines to share with your clinician; small details often reveal the real trigger.
Start by changing one habit this week—eat smaller meals or raise your bed—and track symptoms for two weeks. If that helps, great; if not, make an appointment and bring your diary so your doctor can act fast.
Small tricks can make a big difference. Chewing sugar-free gum for 30 minutes after meals boosts saliva and helps clear acid. Alginate-based products (like Gaviscon) form a foam barrier that keeps acid down and often works better than simple antacids for reflux. Take antacids or alginates 30–60 minutes after meals when symptoms start. Avoid frequent NSAIDs like ibuprofen if you have reflux; they can irritate the esophagus. If you're pregnant or treating a child, talk to a clinician before taking acid medicines; dosing and safety differ.
Start small and observe.
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