Acid reflux is one of the most common digestive disorders affecting people across all age groups. From mild heartburn to chronic discomfort, it can significantly impact your daily life. Understanding what acid reflux is and how to manage it effectively is the first step toward long-term relief.
Acid reflux occurs when stomach acid flows back up into the oesophagus, the tube that connects your mouth to your stomach. This backwash of acid can irritate the lining of the oesophagus, causing a burning sensation in the chest known as heartburn.
While occasional acid reflux is normal, frequent episodes (twice or more a week) may indicate a more serious condition called Gastroesophageal Reflux Disease (GERD).
Burning sensation in the chest (heartburn), especially after eating or at night.
Sour or bitter taste in the mouth.
Difficulty swallowing.
Regurgitation of food or sour liquid.
Chronic cough or throat irritation.
Several factors can trigger or worsen acid reflux, including overeating or eating large meals, lying down soon after meals, spicy, fatty, or acidic foods, carbonated beverages and caffeine, smoking and alcohol consumption, obesity or pregnancy, and certain medications such as painkillers or blood pressure drugs.
Large meals put pressure on the lower oesophageal sphincter (LES), the valve that prevents stomach acid from entering the oesophagus. Eating smaller, more frequent meals can reduce this pressure.
Common culprits include spicy dishes, fried foods, citrus fruits, tomatoes, chocolate, garlic, onions, and caffeinated or carbonated drinks. Identify your triggers and reduce or eliminate them.
Wait at least 2–3 hours after eating before lying down or going to bed. Gravity helps keep stomach acid where it belongs.
Excess abdominal fat increases pressure on the stomach, pushing acid into the esophagus. Even a small reduction in weight can improve symptoms.
Raising the head of your bed by 6–8 inches can prevent acid from flowing back into the oesophagus while you sleep.
Smoking weakens the LES, while alcohol increases acid production. Both can worsen reflux symptoms.
Some people find relief with herbal teas like ginger, chamomile, or liquorice root. However, always consult a doctor before trying natural remedies.
If symptoms persist despite lifestyle changes or occur more than twice a week, consult a gastroenterologist. Untreated acid reflux can lead to complications like esophagitis, ulcers, or Barrett’s oesophagus, a condition that increases the risk of oesophageal cancer.
Acid reflux is manageable with the right combination of dietary changes, healthy habits, and medical guidance. By understanding your body and adopting preventive strategies, you can enjoy life without the burn.