1. Maintain a healthy weight
Being overweight can increase pressure on your stomach, which pushes stomach acids back into your esophagus, causing heartburn. Keeping a healthy weight through a balanced diet and exercise can help prevent GERD.
2. Avoid certain foods and drinks
Some foods and drinks can trigger acid reflux, such as:
- Tomato-based products
- Fried and fatty foods
- Citrus juices
- Soda and caffeine
- Chocolate
- Garlic and onions
- Mint
- Alcohol
By cutting back on these, you may experience fewer symptoms.
3. Eat smaller meals
Instead of eating large portions, try eating smaller meals more often. This reduces pressure on your stomach. Also, avoid lying down after eating, as it can trigger heartburn. If nighttime heartburn is an issue, elevate your head with pillows.
4. Choose foods that help
While no specific food can cure acid reflux, eating low-fat, high-protein meals may help. Avoid fatty foods, and try eating foods rich in protein and fiber. Chewing non-mint gum after meals can also increase saliva and reduce acid in the esophagus.
5. Quit smoking
Smoking weakens the muscles that keep stomach acid from moving back up into your esophagus. Quitting smoking can reduce acid reflux and improve overall health.
6. Try herbal remedies
Herbs like chamomile, licorice, marshmallow, and slippery elm may help with GERD symptoms. These are available as teas, supplements, or tinctures. However, consult a doctor before using herbal remedies, as they may interact with other medications.
7. Avoid tight clothing
Wearing tight clothing, especially around your abdomen, can increase the chances of acid reflux. Try wearing loose, comfortable clothing to reduce pressure on your stomach.
8. Practice relaxation techniques
Stress can worsen GERD, so relaxation techniques like yoga, meditation, and deep breathing can help calm your mind and body. These practices may also strengthen the esophageal muscles.
FAQs
How can I quickly get rid of acid reflux?
Taking an antacid like Tums can offer fast relief. Long-term relief may require lifestyle changes and other treatments.
What can I drink to help with acid reflux?
Herbal teas, plant-based or low-fat milk, coconut water, and regular water may help reduce symptoms. Avoid citrus juices and caffeine.
Can acid reflux go away on its own?
Mild acid reflux might go away after a few hours, but frequent episodes or GERD may require medication and lifestyle changes.
Outlook
Home remedies can ease occasional heartburn and some cases of GERD. However, if acid reflux continues untreated, it can cause damage to the esophagus, leading to more severe issues. It’s best to consult a doctor for proper management.