GERD: Simple steps to reduce heartburn and acid reflux

If you get burning in the chest after meals, feel regurgitation, or have a sore throat in the morning, you might have GERD (gastroesophageal reflux disease). GERD happens when stomach acid flows back into the esophagus and irritates the lining. It’s common, but you don’t have to just live with it—small changes often help a lot.

Quick habits that help

Try changing a few daily habits first. Eat smaller meals and stop eating 2–3 hours before bed. Sleeping with your head raised 6–8 inches reduces night reflux—use blocks under the bed or a wedge pillow. Cut back on obvious triggers: fried foods, chocolate, peppermint, spicy dishes, citrus, tomato sauce, and caffeinated drinks. If you smoke, quitting lowers reflux and speeds healing.

Weight matters—losing even 5–10% of body weight can cut reflux episodes for many people. Wear loose clothing around the waist; tight belts and jeans push stomach contents upward. Also, avoid bending over right after eating and try to stay upright for at least 30 minutes after meals.

Medicines and when to use them

Over-the-counter antacids (Tums, Maalox) give fast short relief. H2 blockers like famotidine help longer, and proton pump inhibitors (PPIs) such as pantoprazole reduce acid production more strongly. PPIs work well for chronic GERD but talk with your doctor about how long to take them—long-term use needs monitoring.

Some people need prescription-strength treatment or a different drug if PPIs don’t help. There are alternatives to older drugs like ranitidine; newer options and dosing strategies are covered in our site articles. If bloating and gas make reflux worse, simple diet tweaks and probiotics can lower pressure in the belly and help digestion.

Don’t mix alcohol with many reflux medicines and avoid heavy drinking—it relaxes the lower esophageal sphincter and increases reflux. If you use several medicines, check for interactions; pharmacists can help you compare prices and find savings if cost is a concern.

When should you see a doctor? Book an appointment if you have trouble swallowing, unintentional weight loss, persistent vomiting, black stools, or severe chest pain. Those are 'alarm' signs and need urgent evaluation. If reflux keeps returning despite lifestyle changes and meds, your doctor may order tests like endoscopy or pH monitoring to check for damage or other causes.

Small steps add up: tweak meals, lift your head at night, cut trigger foods, and use medicines wisely. If you want more help, check our articles on alternatives to older reflux drugs, tips to reduce bloating, and saving on prescriptions. Talk to your healthcare provider to make a plan that fits your life.