The Ultimate Guide to Finding Relief: 8 Simple Tips to Reduce Acid Reflux

Many individuals experience severe acid reflux after meals. To alleviate this discomfort, check out the following article, which offers 8 simple tips to help combat this issue!

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Heartburn is a common issue, often occurring after consuming spicy or rich foods. To alleviate heartburn after meals, check out these 8 simple tips to quickly and effectively ease the symptoms. Let’s take a look!

1. Stay Upright for at Least 30 Minutes After Eating

You’ve probably heard the saying, “Tight skin, loose eyes,” which means you tend to feel sleepy and want to take a nap after a meal. However, lying down immediately after eating can lead to several issues, including worsening heartburn.

Therefore, if you feel sleepy after eating, it is recommended to engage in light activities, such as walking for 30 minutes or doing the dishes. Additionally, try to finish dinner at least 2 hours before bedtime and avoid late-night snacks.

Stay upright for 30 minutes after eating

2. Avoid Smoking and Caffeinated Drinks

After a meal, refrain from smoking as it can hinder the digestion process, interfere with nutrient absorption, and lead to various other complications.

Similarly, it is advisable to limit the consumption of caffeinated beverages as this substance can negatively affect the function of the lower esophageal sphincter and exacerbate heartburn.

Avoid smoking and caffeinated drinks

3. Wear Loose Clothing

When at home, opt for loose-fitting clothes as tight garments or belts can put pressure on your stomach and trigger acid reflux.

Wear loose clothing

4. Elevate the Head of Your Bed

If you still experience heartburn after sitting or engaging in light activities for 30 minutes, try raising the head of your bed by approximately 10-15 cm.

Doing so helps prevent gastroesophageal reflux. However, it is crucial to elevate the entire bed and not just the head as raising only the head can cause the body to lie in a curved position, increasing pressure on the stomach and worsening heartburn.

You can elevate the head of your bed by placing wooden blocks or similar objects with a height of 10-15 cm under the bed legs at the head end.

Elevate the head of your bed

5. Avoid Bending Over

Bending over can also trigger heartburn, so if you’re working in a bent position, try to sit up straight to alleviate the discomfort.

Avoid bending over

6. Take Medication

If heartburn persists, consult a doctor for prescription medication. Remember not to self-medicate without proper guidance.

Take medication

7. Drink Ginger Tea

Ginger tea contains gingerol, a compound that aids in better digestion after meals and helps reduce pressure on the lower esophageal sphincter, thus preventing heartburn.

You can enjoy ginger tea after meals by using tea bags or infusing grated ginger with hot water.

Drink ginger tea

8. Pay Attention to Your Diet

A meal with excessive fatty foods can also cause heartburn. Therefore, it is advisable to consume a balanced amount of healthy fats in your diet.

If you frequently experience heartburn, it is best to limit processed foods, oily dishes, and spicy or acidic foods.

Pay attention to your diet

These are 8 effective tips to reduce heartburn after meals. Hopefully, this information will help you manage your heartburn effectively.

Source: Vietnamese Women’s Newspaper

Frequently asked questions

Acid reflux, or gastroesophageal reflux disease (GERD), is a condition where stomach acid frequently flows back into the tube connecting the mouth and the stomach (esophagus). This causes a burning sensation in the chest, known as heartburn. GERD is a common condition, affecting about 20% of people in Western countries.

The primary symptom of acid reflux is heartburn, a burning sensation in the chest that often worsens after eating, at night, or when lying down. Other symptoms include regurgitation of food or sour liquid (acid reflux), difficulty swallowing (dysphagia), chronic cough, laryngitis, and erosion of tooth enamel.

Acid reflux is caused by a combination of factors, including a weak lower esophageal sphincter (LES), increased stomach pressure, and lying down after meals. The LES is a ring of muscle that acts as a valve between the esophagus and the stomach, and when it weakens, it allows stomach acid to flow back up into the esophagus. Risk factors for acid reflux include obesity, pregnancy, smoking, hiatal hernia, and certain foods or drinks like citrus fruits, chocolate, spicy foods, fatty foods, caffeine, and alcohol.

There are several lifestyle changes and home remedies that can help relieve acid reflux symptoms. These include losing weight if obese, avoiding trigger foods and drinks, eating smaller meals, avoiding lying down right after meals, raising the head of your bed, avoiding tight-fitting clothing, and quitting smoking. Over-the-counter medications like antacids, H2 receptor blockers, and proton pump inhibitors can also provide relief.

Certain foods can help reduce acid reflux symptoms. These include ginger, melons, almonds, and bananas. Ginger has anti-inflammatory properties and can help soothe the digestive tract. Melons, such as watermelon, honeydew, and cantaloupe, are alkaline and can help balance stomach acid. Almonds are rich in calcium and help prevent heartburn. Bananas are natural antacids and can coat the lining of the stomach to protect it from acid.

Yes, gentle exercises like walking and light yoga can help with acid reflux. These exercises can aid in digestion and prevent stomach acid from flowing back up into the esophagus. It is recommended to wait at least two hours after a meal before exercising and to avoid intense exercises that can put pressure on the stomach.

While occasional acid reflux is common and treatable at home, frequent and persistent reflux that interferes with your daily life may indicate GERD. If you experience frequent heartburn, difficulty swallowing, chronic cough, or asthma-like symptoms, it is recommended to see a doctor. Additionally, if you have acid reflux and develop chest pain, seek immediate medical attention as it could be a sign of a heart attack.

While acid reflux cannot be completely prevented, you can lower your risk by maintaining a healthy weight, avoiding trigger foods and drinks, quitting smoking, and managing stress effectively. It is also important to practice portion control, eat slowly, and allow enough time for digestion before lying down.

Medical treatment for acid reflux aims to reduce stomach acid production and heal the esophagus. Doctors may prescribe medications such as proton pump inhibitors (PPIs) or H2 receptor blockers to reduce acid production. If lifestyle changes and medications are ineffective, surgery may be considered to reinforce the LES or promote proper digestion.
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