Acid reflux: Practical tips, treatments, and relief

Heartburn that won’t quit? Acid reflux happens when stomach acid backs up into the esophagus and causes a burning feeling, regurgitation, or a sour taste. It’s common — but you don’t have to just tolerate it. Here are sensible, easy steps that actually help.

First, spot the triggers. Big meals, spicy foods, citrus, tomatoes, chocolate, caffeine, and alcohol are common culprits. Smoking and being overweight make reflux worse. Keep a simple food log for a week: write what you eat and when symptoms show up. You’ll often see patterns fast.

Small swaps you can try right away: eat smaller portions, avoid lying down for two to three hours after eating, and raise the head of your bed by 6–8 inches. Sleeping on your left side can also reduce night-time symptoms. These moves don’t cost much and often cut symptoms by a lot.

OTC options and when to use them

Over-the-counter choices work for many people. Antacids (Tums, Rolaids) give quick relief for occasional heartburn. H2 blockers (famotidine) reduce acid for several hours and are good if you get predictable episodes. Proton pump inhibitors (PPIs) like omeprazole are stronger and used for frequent or severe reflux. Use PPIs as directed — they’re helpful short-term but not always the long-term answer without a doctor’s guidance.

If you prefer natural aids, slippery elm can soothe the throat and esophagus by forming a protective coating. Some people find real relief from it, especially for mild symptoms. Still, talk to your pharmacist if you take other drugs — supplements can interact with prescriptions.

When to see a doctor

Book an appointment if you get reflux more than twice a week, if medications don’t help, or if you have trouble swallowing, unintentional weight loss, vomiting, or black stools. These signs may mean complications and need a doctor’s check. Your provider might suggest tests, adjust medications, or refer you to a specialist.

Weight loss of even a few kilos often reduces reflux. A balanced diet, regular movement, and cutting back on late-night snacks help. If weight loss sounds hard, focus on small, steady changes: swap sugary drinks for water, skip second helpings, and walk after meals.

Medication choices matter. If you’re on several drugs, tell your doctor — some meds can worsen reflux. Pregnant? Talk to your obstetrician before taking anything. For long-term or severe cases, treatments like endoscopy or surgery are options but usually come after careful evaluation.

Want simple next steps? Track your triggers for a week, try the bed and meal timing changes, and try an OTC option for a few weeks. If things don’t improve, see a doctor. Acid reflux can be managed — often without drastic measures — once you find which fixes work for you.