How to Self-treat Acid Reflux

The so-called acid reflux refers to the gastric acid or food in our stomach flowing back into the esophagus or trachea. If this happens occasionally, it may be caused by eating too much. If this happens frequently, some treatment is needed. Although acid reflux is not a serious disease, I have learned how to treat it.

Change the way you eat.

You can improve your acid reflux by changing the types and portions of food you eat. Eat smaller portions each time to reduce stomach stress. Avoid eating 2 to 3 hours before bedtime to prevent food from putting pressure on the lower esophageal sphincter while you sleep.

Try to eat more slowly so that your stomach can digest food more easily and quickly, reducing the pressure of food in your stomach on the lower esophageal sphincter.

Avoid foods and drinks that trigger acid reflux.

Find out which types of food trigger your acid reflux. Keep a log of the food and drinks you consume to see if they may be causing any problems. Start with foods that commonly trigger acid reflux, and pay more attention to foods or drinks you're allergic to. If you eat a certain food and feel unwell an hour later, you should not eat it again.

For example, let's say you had spaghetti with meatballs in tomato sauce for dinner and within an hour you developed acid reflux. The problem could be the spaghetti, the meatballs, or the tomato sauce. Next time you eat pasta, skip the tomato sauce. If acid reflux is not present, then ketchup is the trigger. If you still have acid reflux, the culprit may be the spaghetti or meatballs. Eat only the leftover spaghetti without the meatballs and tomato sauce the next day. If you still have acid reflux, then you should not eat pasta anymore.

Change your habits.

Changing some of your daily habits can also help improve acid reflux. Wear clothing that doesn't dig into your stomach or abdomen to avoid putting unnecessary pressure on your stomach, which can trigger acid reflux. You should also stop smoking, as smoking increases stomach acid.

Try to lose weight (especially if you are severely overweight or obese). Losing weight can reduce pressure on the lower esophageal sphincter and relieve acid reflux.

Rethink your sleeping position.

Some people may experience severe acid reflux at night while they sleep. If you have this problem, you may want to elevate the entire head of your bed to keep the acid in your stomach. This way it won't flow back into your esophagus at night and cause you trouble while you sleep.

Using more pillows will not help, as it will cause your neck and body to bend, which will increase pressure and worsen the symptoms of excessive stomach acid.