Heartburn and reflux: practical relief
What to change before reaching for pills
Dr. Inès Bertin
Gastroenterologist
In simple terms
Meal size, timing and sleeping position often matter more than the food itself.
Why acid goes the wrong way
A muscular ring at the bottom of the oesophagus normally stays shut. When it relaxes at the wrong time, or when pressure inside the stomach is high, acid rises and burns the lining above, which has no protection against it.
Changes that reliably help
- Eat smaller portions and stop eating 3 hours before lying down.
- Raise the head of the bed by 10 to 15 cm, using blocks rather than extra pillows.
- Lose weight if there is excess around the abdomen: this has one of the largest effects.
- Stop smoking; nicotine relaxes the valve.
- Identify your own triggers rather than banning long lists of foods.
Medication, used sensibly
Antacids neutralise acid for quick relief. Proton pump inhibitors reduce acid production and work well for oesophagitis, but are meant for defined courses with review, not indefinite use without reassessment.
Warning signs
Difficulty swallowing, food sticking, vomiting blood, black stools, unexplained weight loss or new reflux after age 50 all need prompt medical assessment and usually an endoscopy.
When should you see a doctor?
- Your symptoms last more than a few weeks or keep coming back.
- They get worse quickly, or stop you doing everyday things.
- You notice sudden pain, breathing trouble, fainting or bleeding — seek urgent care.
- You already take medication and want to change anything about it.
This article explains general health information. It does not replace advice from your own doctor.
Frequently asked questions
- What is Heartburn and reflux: practical relief?
- Meal size, timing and sleeping position often matter more than the food itself.
- What are the main symptoms or signs of Heartburn and reflux: practical relief?
- Common signs vary from person to person. The article above lists the symptoms to watch for, how they progress, and when they need medical attention.
- When should you see a doctor for Heartburn and reflux: practical relief?
- See a doctor if symptoms last more than a few weeks, get worse quickly, stop you doing everyday things, or if you notice sudden pain, breathing trouble, fainting or bleeding.
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