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

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