How to get rid of acid reflux?

If you have had repeated heartburn or other acid reflux symptoms, you may be experiencing the following:

1. Eat sparingly and slowly

When the stomach is very full, there may be more reflux into the esophagus. If it fits your schedule, you can try what is sometimes called 'grazing': eating small meals more often instead of three large meals a day.

2. Avoid certain foods

People with acid reflux were once asked to eliminate all but the blandest foods from their diet. But that's no longer the case. 'We've evolved from the days when you couldn't eat anything,' says Doctors. But there are still some foods that are more likely than others to cause reflux, including mint, fatty foods, spicy foods, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. If you eat any of these foods regularly, you can try cutting them out to see if it keeps your reflux in check, so try adding them one at a time.

3. Don't drink carbonated beverages

They cause you to belch, which causes acid to enter your esophagus. Drink plain water instead of sparkling water.

4. Stay up after eating

When you're standing or even sitting, gravity alone helps keep the acid in your stomach where it belongs. Finish eating three hours before bedtime. That means no after-lunch naps and no late dinners or midnight snacks.

5. Don't move too fast

Avoid vigorous exercise for a few hours after eating. A walk after dinner is fine, but more strenuous exercise, especially if it involves bending over, can send acid up your esophagus.

6. Sleeping on a slope

Ideally, your head should be 6 to 8 inches taller than your feet. You can achieve this by using the 'extra high' risers on the legs that support the head of your bed. If your sleep partner is opposed to this change, try a foam wedge support for the upper body. Don't try to create a wedge by stacking pillows on top of each other. They don't provide the unified support you need.

7. Lose weight when advised

Weight gain spreads the muscle structure that supports the lower esophageal sphincter, decreasing the pressure that keeps the sphincter closed. This leads to reflux and heartburn.

8. If you smoke, quit

Nicotine can relax the lower esophageal sphincter.

9. Check your medications

Some - including postmenopausal estrogens, tricyclic antidepressants, and anti-inflammatory painkillers - can relax the sphincter, while others - especially bisphosphonates like alendronate (Fosamax), ibandronate (Boniva), or risedronate (Actonel), which are taken to increase bone density - can irritate the esophagus.

If these steps are not effective, or if you experience severe pain or difficulty swallowing, see your doctor rule out other causes. You may also need medication to control reflux, even if you make lifestyle changes.