The easiest way is to put a block of cement, bricks or books under the feet of your bed near the side of your head. If that’s not an option, you can invest in plastic or wooden bed risers that support bed posts or legs. There are also “bed wedges” that you can put between your mattress and box spring, or on your mattress under the sheets. Alternatively, you can use a therapeutic wedge pillow to simulate an elevated bed. It’s just what it sounds like – a firmer, wedge-shaped pillow. These, however, may lead to neck pain. [1] X Research source
In actuality, the more elevation, the better. However, you still have to be able to comfortably sleep. Most people find that 6-8 inches is that magic ideal. [3] X Research source Using a wedge pillow secures your position as you sleep and prevents sliding down. Apart from possible neck pain, it’s as effective as actually elevating your bed. People have a tendency to slide down from regular pillows; the wedge pillow keeps you elevated all night.
If you don’t also elevate your torso, you’ll likely find that you not only still experience acid reflux, but that it’s harder to get comfortable due to neck and back pain.
Try not to use regular pillows while sleeping because it can put extra pressure on the abdomen, pushing stomach contents up. You’ll also likely slide down, defeating the purpose.
Bead head elevation drastically reduces contact of the lining of the food tube with acidic contents. It also reduces sleep disturbances of patients.
Avoid lying down after eating, too. Wait for at least 3 hours before lying down after eating to make sure that food is digested already. It gives your body time to empty the stomach, too.
Fatty foods, such as fried foods and fast food meals stay longer in the stomach and are generally heavy and difficult to digest. The longer stay and more content in the intersection between the stomach and food tube promotes acid reflux. Chocolates are high in fat and caffeine, which is also bad for acid reflux. It is also high in cocoa which prompts more acid production in the stomach and acid reflux. Fried foods, tomato sauce, alcohol, garlic, and onion are all known acid-reflux triggers.
Be careful not to choose the mint flavour though. Mint promotes acid reflux by momentarily relaxing the muscle valves and increasing acid production in the stomach.
If you’re engaging in a heavy meal or eating foods that are known to trigger your acid reflux, be sure to stay away from tight clothes (including underwear) that may exacerbate the problem.
Coffee keeps a person perky by injecting caffeine into the system. This caffeine also stimulates the acid production inside the stomach. Hyperacidity makes it easier for back flow of stomach contents. Orange juice and other citrus drinks are high in vitamin C or ascorbic acid. Ascorbic acid raises the acidity level in the stomach further and promotes acid reflux.
Walking for 30 minutes every day will help accelerate fat loss. For people who find walking boring, other alternatives are gardening, swimming, walking the dog, and window shopping.
Avoid overeating to not only watch your weight but to lessen the chance of acid reflux. Eat smaller meals more often to maintain a desirable weight and avoid overloading your stomach.
There are a number of reasons you should quit smoking, apart from reducing acid reflux. If you do, you’ll also reduce your risk of heart disease, diabetes, other cancers, and you’ll see an improvement in your hair, skin, nails, and teeth.
The daily dose is usually 2 to 4 teaspoons (10 to 20 ml) taken 4 times a day. It is best taken 20 minutes to one hour after a meal. [6] X Research source Antacids may bring about side effects – namely constipation or diarrhea.
The daily dose for different types of PPIs are:Omeprazole 20 mg once a dayLansoprazole 30 mg once a dayPantoprazole 40 mg once a dayEsomeprazole 40 mg once a dayRabeprazole 20 mg once a day PPIs may present side effects of headache, stomachache, and an urge to vomit.
The daily dose for different types of H2 receptor blockers are:Cimetidine 300 mg 4 times a dayRanitidine 150 mg twice dailyFamotidine 20 mg twice dailyNizatidine 150 mg twice daily H2 receptor blockers may give side effects of headache, constipation, and diarrhea.
Acid is an important component of stomach immunity and digestive processes. Extended period of medical therapy may compromise the digestive system. The use of medicines for more than 4 weeks should be under the discretion of your doctor.
That’s not to say that there’s no hope. With adequate treatment, this number could be a lot less. Plenty of people just don’t bother to take action. In fact, acid reflux rates were 50% higher ten years ago. [7] X Research source
Normally, the stomach contents go down to the intestines once the contents are ready for digestion. The two valves, composed of muscle, at the top and bottom of the food tube prevent the back flow of acidic contents from the stomach into the food tube and mouth. [8] X Research source Acid reflux is caused by the weakening of the muscular valves at the intersection between the food tube and the stomach. [9] X Research source The acid from stomach juices and mixed food irritates the food tube. Worsening of the reflux allows the acidic content to reach the mouth.
Pregnancy. The ascending womb displaces the stomach and other abdominal contents upward and backward. Consequently, this sets up acid reflux. Smoking. Smoking increases the acidity of stomach contents. Moreover, it weakens the muscle valves that prevent acidic contents from reaching the food tube. Obesity. The extra fat in the abdomen compresses the stomach and raises its pressure inside. The acidic contents will force its way back into the food tube once the internal stomach pressure becomes too high. Tight-fitting clothes . Constriction in the abdominal area increases the pressure within the stomach and causes reversal of flow of stomach contents. Heavy meals. The stomach stretches in the upper part to take in the extra volume. Therefore, more acidic content is present in the intersection between the stomach and food tube. Lying flat on the back. Lying flat on the back, especially after a meal, shifts the stomach contents nearer to the intersection between the stomach and food tube. Diabetes. Untreated diabetes results in nerve damage including the vagus nerve, which is the one responsible for the stomach and the intestines. [10] X Research source
Heartburn. Heartburn is a warm, burning sensation in the middle portion of the chest. It is often felt in this area because the food tube lies underneath the heart. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source More saliva production. The body reacts to acid reflux by urging the salivary glands to increase its production. Saliva is a natural counter for acid. Frequent throat clearing. Throat clearing reinforces the closure of muscular valves in the food tube. The food tube and mouth gets protection from back flow of acidic contents as a result. Bitter taste in the mouth. Acid reflux, when serious, can reach the mouth. This will leave a very traumatic experience of a bitter taste in the mouth. [13] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Difficulty swallowing. When acid reflux becomes severe enough to injure the lining of the food tube, a patient will complain of difficulty with swallowing. The injuries make it painful for food to travel through the food tube. Tooth decay. Severe acid reflux that reaches the mouth in a more consistent basis also damages the teeth.
