If you’re tired of that burning feeling after meals, you’re not alone. Acid reflux (or GERD) affects millions, but the good news is you can tame it without endless doctor visits.
Start with your plate. Smaller meals spread throughout the day keep stomach pressure low. Skip late‑night snacks—give your body at least three hours before bedtime to digest. Fatty, fried, or spicy foods are prime culprits; swap them for lean proteins, veggies, and whole grains.
Standing up after eating helps gravity do its job. A short walk (10–15 minutes) is enough. If you’re prone to reflux at night, raise the head of your bed by 6‑8 inches using blocks or a wedge pillow.
Over‑the‑counter antacids (Tums, Maalox) neutralize stomach acid fast—great for occasional flare‑ups. For longer relief, H2 blockers like ranitidine or famotidine reduce acid production for up to 12 hours. Proton‑pump inhibitors (omeprazole, esomeprazole) are stronger; they’re best for daily use under a doctor’s guidance.
If you prefer natural routes, try chewing gum after meals—extra saliva buffers acid. A teaspoon of apple cider vinegar diluted in water can aid digestion for some people, but stop if it worsens symptoms. Ginger tea or slippery elm lozenges are also soothing alternatives.
Remember, alcohol and smoking relax the lower esophageal sphincter, letting acid sneak up. Cutting back or quitting can dramatically lower reflux episodes.
When lifestyle tweaks and OTC meds don’t cut it, see a healthcare professional. They might suggest prescription‑strength PPIs, prokinetic agents, or evaluate for complications like Barrett’s esophagus.
Bottom line: combine smart eating habits, simple over‑the‑counter choices, and, when needed, prescription help. With consistent effort you can keep the burn at bay and enjoy meals again.
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Aug, 13 2025
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