Acid reflux, also known as gastroesophageal reflux disease (GERD), can be a highly uncomfortable and disruptive condition. It occurs when stomach acid flows back into the oesophagus, causing symptoms like heartburn, regurgitation, and a sour taste in the mouth. Fortunately, there are several lifestyle changes and home remedies for how to help acid reflux and reduce its occurrence:
● Dietary Modifications: Avoid trigger foods and beverages like spicy, fatty, and acidic items, as well as carbonated drinks and caffeine. Opt for smaller, more frequent meals to prevent overeating.
● Maintain a Healthy Weight: Excess body weight can put pressure on the stomach, leading to acid reflux. Engaging in regular exercise and adopting a balanced diet can help in weight management.
● Elevate Your Upper Body: When sleeping, raise the head of your bed by 6-8 inches or use a wedge-shaped pillow to prevent stomach acid from flowing into the oesophagus during the night.
● Quit Smoking: Smoking weakens the lower esophageal sphincter, a muscle that prevents acid reflux. Quitting smoking can improve your symptoms.
● Chew Gum: Chewing sugarless gum after meals can stimulate saliva production, which helps neutralise stomach acid and ease symptoms.
● Avoid Tight Clothing: Tight belts and waistbands can increase pressure on the stomach, contributing to acid reflux. Opt for looser clothing.
● Stay Upright After Eating: Avoid lying down for at least 2-3 hours after eating. Gravity helps keep stomach acid in the stomach.
● Herbal Remedies: Certain herbs like ginger and chamomile can have soothing effects on the digestive system and may alleviate symptoms.
Consult a Healthcare Professional: If symptoms persist or become severe, it's essential to consult a healthcare provider. They can prescribe medications or recommend further treatments to manage acid reflux.
