Simple changes to your diet, exercise routine, and medicine cabinet can quiet that burning feeling, starting today
What Is Acid Reflux?
Acid reflux happens when stomach acid flows back up into the esophagus, the tube that connects your throat to your stomach. That burning sensation in your chest, the one people call heartburn, is the most common sign. You might also notice a nagging cough or chest discomfort that’s easy to mistake for something else.
The good news: this is one of the more manageable conditions out there. A few lifestyle changes go a long way. That said, it’s worth seeing your doctor to find out if you’d also benefit from a prescription treatment.
Move Your Body
Exercise helps control reflux, and 30 minutes of aerobic activity a day is a solid target. If that feels like a lot, you can break it into three 10-minute chunks and get the same benefit.
Aerobic just means raising your heart rate. Walking briskly, swimming, dancing, jogging, jumping rope, and biking all count.
If you have a heart, lung, or bone condition, check with your doctor before starting a new exercise routine.
Watch What You Eat
Certain foods and drinks are well-known triggers. You’ll want to cut back on:
- Spicy foods
- Fatty foods
- Caffeine
- Chocolate
- Mint
- Tomatoes
- Alcohol
That said, everyone’s body is different. Some people can handle tomatoes just fine but can’t tolerate coffee.
Smaller, more frequent meals help. Don’t lie down within 30 minutes after eating, and try not to eat within 3 hours of bedtime.
Friendly Foods
Some foods reduce acid reflux, and many of them are featured in the diet that treats depression:
- Mediterranean diet (this improves mood too)
- Fruits (fresh and dried, especially quince)
- Vegetables
- Nuts (especially almonds, which reduce acid)
- Oily fish like salmon
- Whole grains
Over-the-Counter Medications
There are three main types of reflux medications you can buy without a prescription.
Antacids neutralize stomach acid quickly and are safe to take as needed. Common brands include Tums, Rolaids, Maalox, Mylanta, Gaviscon, Gelusil, Pepto-Bismol, Milk of Magnesia, Alka-Seltzer, Alternagel, and Amphojel.
H2-blockers like ranitidine (Zantac) reduce the amount of acid your stomach produces. They’re considered safe for regular use.
Proton pump inhibitors (PPIs) are the stronger option, brands like Prilosec and Nexium, but there’s ongoing debate about using them for more than two weeks at a stretch. Long-term use has been linked to weaker bones and other concerns. They’re not the best first choice for everyday reflux.
If your symptoms keep coming back despite these steps, that’s a sign to loop in your doctor. There are prescription treatments that work well, and it’s worth making sure nothing more serious is going on.
—Chris Aiken, MD
Director, Psych Partners
Editor in Chief, Carlat Psychiatry Report
