How to Stop Acid Reflux: Effective Tips and Remedies

We’ve all experienced that uncomfortable burning sensation in our chest after a hearty meal. Acid reflux can be a real pain, quite literally. As someone who has dealt with this issue, I know how frustrating it can be to find effective solutions. In this article, we’ll explore how to stop acid reflux and provide you with practical tips to manage this common digestive problem.

Our journey will take us through understanding what acid reflux is and its connexion to gastroesophageal reflux disease (GERD). We’ll then look at common triggers that can set off an acid reflux attack and discuss lifestyle changes to help you keep it under control. From dietary adjustments to natural remedies and over-the-counter options like antacids and H2 blockers, we’ll cover a range of strategies to stop acid reflux fast, especially at night when it can be most troublesome.

Understanding Acid Reflux and GERD

What is acid reflux?

Acid reflux is a common digestive issue that occurs when stomach acid flows back into the oesophagus, the tube connecting our throat to our stomach. This backflow happens when the lower oesophageal sphincter (LES), a ring of muscle at the entrance to the stomach, weakens or relaxes inappropriately. Normally, the LES closes tightly after food passes through it, but in people with acid reflux, it doesn’t close properly or opens too often.

We often experience acid reflux after a large, rich meal or when lying down too soon after eating. It’s a temporary condition for most people, but for some, it can become a chronic problem.

Symptoms of acid reflux

The most common symptom of acid reflux is heartburn, a burning sensation in the chest that can extend up to the throat. It’s usually felt just below the breastbone and can be quite uncomfortable. Other symptoms include:

1. Regurgitation: A sour or bitter taste in the mouth caused by stomach acid backing up into the throat.
2. Difficulty swallowing: Also known as dysphagia, this can feel like food is stuck in your throat.
3. Chest pain: This can be mistaken for heart-related issues, so it’s important to get it checked out.
4. Bloating: A feeling of fullness or discomfort in the stomach.
5. Nausea: Feeling sick to your stomach, especially after meals.
6. Burping or hiccups: Excessive gas can be a sign of acid reflux.
7. Wheezing or dry cough: Stomach acid irritating the airways can cause these symptoms.
8. Hoarseness or sore throat: Particularly if you experience reflux at night.

These symptoms often worsen after eating, when lying down, or when bending over. If you’re experiencing any of these symptoms regularly, it’s important to speak with a healthcare professional.

When acid reflux becomes GERD

Gastroesophageal reflux disease (GERD) is a more severe form of acid reflux. While occasional acid reflux is common and manageable, GERD is a chronic condition that can have a significant impact on quality of life and lead to complications if left untreated.

We consider acid reflux to have progressed to GERD when symptoms occur at least twice a week for several weeks. Unlike occasional acid reflux, which can be triggered by temporary factors, GERD is a persistent, mechanical problem where the mechanisms that keep acid out of the oesophagus aren’t working correctly.

GERD can cause more severe symptoms and long-term damage to the oesophagus. Some potential complications of untreated GERD include:

1. Esophagitis: Inflammation of the oesophagus lining, which can lead to ulcers and chronic pain.
2. Barrett’s oesophagus: A condition where the tissues lining the oesophagus change to resemble intestinal lining, increasing the risk of oesophageal cancer.
3. Esophageal stricture: Narrowing of the oesophagus due to scar tissue formation, which can make swallowing difficult.
4. Respiratory problems: GERD can worsen asthma symptoms or cause asthma-like symptoms in people without pre-existing respiratory conditions.

If we’re experiencing frequent acid reflux symptoms that don’t respond to over-the-counter treatments, or if symptoms are interfering with daily life, it’s crucial to seek medical advice. A doctor can diagnose GERD and recommend appropriate treatment options, which may include lifestyle changes, medications, or in some cases, surgical interventions.

Understanding the difference between occasional acid reflux and GERD is crucial for managing our digestive health effectively. By recognising the symptoms and seeking timely medical attention, we can prevent the progression of acid reflux to GERD and avoid potential complications.

Common Triggers of Acid Reflux

Understanding what triggers acid reflux is crucial to manage this condition effectively. We’ll explore the various factors that can lead to acid reflux, including dietary choices, lifestyle habits, and certain medical conditions.

Dietary triggers

Our diet plays a significant role in triggering acid reflux. Some foods are more likely to cause symptoms than others. Here are some common dietary triggers:

1. Fatty and fried foods: These linger longer in the stomach, increasing the likelihood of acid leaking back into the oesophagus. Foods like french fries, deep-fried onion rings, and high-fat cuts of red meat are best avoided.
2. Spicy foods: Capsaicin, the compound that makes food spicy, can irritate the oesophagus and lead to acid reflux.
3. Citrus fruits and tomatoes: These acidic foods can intensify heartburn symptoms.
4. Chocolate and mint: Both can relax the lower oesophageal sphincter (LES), allowing stomach acid to flow back.
5. Carbonated drinks and alcohol: These beverages can increase stomach acid and relax the LES.
6. Coffee and tea: With or without caffeine, these drinks might promote reflux symptoms in some people.

It’s important to note that trigger foods can vary from person to person. Keeping a food diary can help identify which foods cause problems for you personally.

Lifestyle factors

Our daily habits and lifestyle choices can have a significant impact on acid reflux. Here are some lifestyle factors that can trigger or worsen symptoms:

1. Overeating: Large meals can put pressure on the LES, making it more likely for acid to escape.
2. Eating habits: Eating too quickly or lying down soon after a meal can trigger reflux.
3. Timing of meals: Eating late at night or close to bedtime can increase the risk of night-time reflux.
4. Smoking: Tobacco smoke can relax the LES and slow down digestion, leading to increased acid production.
5. Obesity: Excess weight puts pressure on the stomach, making reflux more likely.
6. Tight clothing: Wearing clothes that are tight around the abdomen can increase pressure on the stomach.
7. Exercise: Vigorous exercise, especially soon after eating, can provoke reflux symptoms.
8. Stress: While stress doesn’t directly cause acid reflux, it can lead to behaviours that trigger symptoms, such as overeating or consuming alcohol.

Making changes to these lifestyle factors can often help to reduce the frequency and severity of acid reflux symptoms.

Medical conditions

Certain medical conditions can increase the likelihood of experiencing acid reflux. These include:

1. Hiatal hernia: This condition occurs when the top part of the stomach pushes up through the diaphragm, making it easier for stomach acid to flow back into the oesophagus.
2. Pregnancy: The growing foetus can put pressure on the stomach, and pregnancy hormones can relax the LES, leading to increased reflux.
3. Gastroesophageal reflux disease (GERD): This chronic condition is characterised by frequent acid reflux.
4. Asthma: There’s a complex relationship between asthma and GERD, with each condition potentially worsening the other.
5. Diabetes: This condition can affect the nerves that control the LES, potentially leading to more frequent reflux.

It’s also worth noting that certain medications can contribute to acid reflux. These include some pain relievers, blood pressure medications, and antidepressants. If you’re taking any of these and experiencing reflux symptoms, it’s important to discuss this with your healthcare provider.

By understanding these common triggers, we can take steps to stop acid reflux and manage its symptoms more effectively. Remember, what triggers reflux can vary from person to person, so it’s important to pay attention to your body and identify your personal triggers.

Suggestion for read: Mental Health Diet for Better Relationships

Lifestyle Changes to Stop Acid Reflux

We’ve explored the common triggers of acid reflux, and now it’s time to delve into the lifestyle changes that can help us manage this condition effectively. By making a few adjustments to our daily habits, we can significantly reduce the frequency and severity of acid reflux symptoms.

Dietary modifications

One of the most impactful changes we can make to stop acid reflux is to modify our diet. We need to be mindful of what we eat and when we eat it. It’s crucial to avoid foods that are known to trigger acid reflux, such as fatty and fried foods, spicy dishes, citrus fruits, tomatoes, chocolate, and mint. Instead, we should opt for a low-fat, high-protein diet that includes plenty of non-citrus fruits, vegetables, and lean meats.

We should also pay attention to our eating habits. It’s best to have smaller, more frequent meals throughout the day rather than three large ones. This approach helps to reduce pressure on the stomach and minimises the risk of acid reflux. We should also avoid eating late at night or lying down immediately after a meal. It’s recommended to wait at least two to three hours after eating before going to bed.

Beverages play a significant role in managing acid reflux as well. We should limit our intake of carbonated drinks, alcohol, and caffeine, as these can relax the lower oesophageal sphincter (LES) and increase the likelihood of acid reflux. Instead, we should increase our water intake and consider trying herbal teas that aid digestion.

Weight management

Maintaining a healthy weight is crucial in our efforts to stop acid reflux. Excess weight, especially around the abdomen, puts pressure on the stomach and can cause the LES to relax, allowing stomach acid to flow back into the oesophagus. Studies have shown that even a moderate amount of weight loss can lead to significant improvement in acid reflux symptoms.

To achieve and maintain a healthy weight, we need to combine our dietary changes with regular exercise. Low-intensity exercises like walking after meals can help with digestion and weight management. However, it’s important to avoid vigorous exercise immediately after eating, as this can trigger reflux symptoms.

Sleep position adjustments

How we sleep can have a significant impact on our acid reflux symptoms, especially at night. One effective strategy to stop acid reflux is to elevate the head of our bed by about 6 to 8 inches. This can be done by using bed risers or a wedge pillow. Sleeping at an incline helps to keep stomach acid in the stomach, reducing the likelihood of reflux.

Another helpful tip is to sleep on our left side. This position uses gravity to our advantage, keeping the stomach below the oesophagus and making it more difficult for acid to flow back. Studies have shown that symptoms are less frequent and less severe when we sleep on our left side compared to our right side or back.

By implementing these lifestyle changes, we can take significant steps towards managing our acid reflux symptoms effectively. Remember, what works best may vary from person to person, so it’s important to pay attention to our body’s responses and consult with a healthcare professional if symptoms persist or worsen.

Conclusion

Managing acid reflux effectively involves a combination of dietary changes, lifestyle adjustments, and understanding our personal triggers. By being mindful of what we eat, maintaining a healthy weight, and making simple changes to our sleep position, we can significantly reduce the frequency and severity of acid reflux symptoms. It’s crucial to remember that what works for one person may not work for another, so it’s important to pay attention to our body’s responses and make adjustments accordingly.

While these strategies can help manage acid reflux, it’s essential to consult a healthcare professional if symptoms persist or worsen. At Inquire Talk, we understand the significance of mental health and well-being in relationships, and seeking professional help through online therapy and psychotherapy can provide valuable support to manage stress and promote emotional well-being. By taking a proactive approach to our digestive health and overall well-being, we can improve our quality of life and reduce the impact of acid reflux on our daily activities.

FAQs

What can I do to quickly alleviate acid reflux?
For swift relief from heartburn, consider the following tips:

• Take over-the-counter antacids to neutralise stomach acid quickly.
• Chew gum to increase saliva production and reduce acid levels.
• Loosen tight clothing to ease pressure on your stomach.
• Maintain good posture to prevent acid from rising.
• Avoid late-night snacks.
• Adjust your sleeping position to elevate your head.
• Manage stress through relaxation techniques.

What are the most effective home remedies to stop acid reflux?
Several home remedies can help soothe heartburn, although their effectiveness may vary from person to person:

• Apple cider vinegar, though it may worsen symptoms for some.
• Probiotics to balance gut bacteria.
• Chewing gum to help neutralise acid.
• Drinking aloe vera juice.
• Eating bananas to coat and protect the stomach.
• Peppermint, although it should be used cautiously as it can sometimes increase symptoms.
• Baking soda (sodium bicarbonate) can neutralise stomach acid but should be used sparingly.

How can I immediately stop acid reflux?
To quickly reduce acidity, try these methods:

• Avoid acidic foods like pickles and spicy chutneys.
• Drink water boiled with mint leaves after meals.
• Sucking on a piece of clove can provide immediate relief.
• Consuming jaggery, lemon, bananas, almonds, and yoghurt can also help soothe acidity quickly.

What provides the quickest relief from acid reflux?
Antacids are the fastest way to relieve acid reflux. They begin working within seconds to neutralise stomach acid and decrease the likelihood of acid reflux into the oesophagus.

Here are few certified therapists who you can get in touch and book a therapy session with:

Natasha Fletcher

Gabriella Clarke

Faye Brennan