Reduce stress. Stress exacerbates acid reflux. Incorporate relaxation techniques like deep breathing or yoga into your daily routine. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Elevate your head. Use extra pillows to raise your upper body while sleeping, keeping your head and torso at a 6-8 inch incline. This helps prevent stomach acid from flowing back into your esophagus.
Modify your diet. Avoid trigger foods like fatty or fried foods, chocolate, caffeine, alcohol, and citrus fruits. Eat smaller, more frequent meals instead of large ones. Finish eating at least 2-3 hours before bedtime.
Lose weight if needed. Being overweight or obese increases your risk of acid reflux. Losing even a small amount of weight can make a big difference.
Consider over-the-counter antacids. Products containing calcium carbonate or magnesium hydroxide can provide temporary relief from heartburn symptoms. Follow the dosage instructions carefully. Antacids, however, only mask symptoms and don’t address the underlying cause.
Try over-the-counter H2 blockers. These medications, such as famotidine or cimetidine, reduce acid production. They offer longer-lasting relief than antacids but might not be as potent as prescription medications.
