To stop acid reflux, several effective strategies can be followed:
Lifestyle and Dietary Changes
- Elevate the head while sleeping by 6 to 8 inches to use gravity to keep stomach acid down.
- Eat smaller, more frequent meals instead of large ones, and avoid eating at least 3-4 hours before bedtime.
- Avoid trigger foods such as spicy foods, fatty or fried foods, chocolate, caffeine, alcohol, mint, garlic, onions, tomatoes, and acidic fruits.
- Avoid carbonated beverages and eating too quickly or overeating.
- Maintain a healthy weight as excess weight increases abdominal pressure enhancing reflux.
- Stop smoking since it weakens the esophageal sphincter and increases acid production.
- Wear loose-fitting clothes to avoid pressure on the stomach.
Nutritious Food Choices
- Include acid reflux-fighting foods like oatmeal, bananas, melons, green vegetables, and lean proteins.
- Dairy products like cottage cheese, kefir, milk, and yogurt may help neutralize acid if tolerated.
Additional Tips
- Increase saliva production by chewing gum, which can neutralize acid.
- Manage stress through relaxation techniques such as deep breathing, meditation, or yoga.
- Avoid lying down right after eating; stay upright for several hours after meals.
When to Use Medication
- Over-the-counter antacids (like Tums, Mylanta) can provide quick relief but should not be relied on long-term without consulting a doctor.
These combined approaches can significantly reduce acid reflux symptoms and improve quality of life.
