KEY TAKEAWAYS * Manage your weight through a balanced diet and regular exercise, as excess weight n the abdominal area puts more pressure on the stomach and increases risk of stomach acids

working back into the esophagus. * Avoid known trigger foods and drinks, as these can increase risk for acid reflux. * Eat smaller meals more frequently and avoid lying down after eating to

prevent the back-flow of stomach acids. Elevating your head with pillows to avoid nighttime heartburn may also help. Occasional heartburn (acid reflux) can happen to anyone. If you

experience acid reflux more than twice per week, you may have gastroesophageal reflux disease (GERD). In this case, heartburn is just one of many symptoms, along with coughing and chest

gastroenterologist about the following options. 1. Manage your weight While heartburn can happen to anyone, GERD seems to be most prevalent in adults who are overweight or obese. Excess

weight — especially in the abdominal area — puts more pressure on the stomach. As a result, you’re at an increased risk of stomach acids working back into the esophagus and causing

heartburn. Manage your weight with a balanced diet and regular exercise. Speak with your doctor if losing weight may be an option for helping GERD symptoms. 2. Know which foods and drinks to

avoid There are certain known trigger foods and drinks that can increase your risk for acid reflux. With GERD, you should be especially wary of items that can lead to symptoms. Try avoiding

the following foods and beverages: * tomato sauce and other tomato-based products * high fat foods, such as fast food products and greasy foods * fried foods * citrus fruit juices * soda *

caffeine * chocolate * garlic * onions * mint * alcohol By limiting or avoiding these triggers, you may experience fewer symptoms. You may also want to keep a food journal to help identify

problem foods. 3. Eat a little, sit up a little longer Eating smaller meals puts less pressure on the stomach, which can prevent the backflow of stomach acids. By eating smaller amounts of

food more frequently, you can reduce heartburn _and _eat fewer calories overall. It’s also important to avoid lying down after eating. Doing so can trigger heartburn. The National Institute

of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends elevating your head with pillows to avoid nighttime heartburn. 4. Eat foods that help No one magic food can treat acid

reflux. Still, in addition to avoiding trigger foods, a few other dietary changes can help. First, the American Academy of Family Physicians recommends low fat, high protein meals. Reducing

dietary fat intake can decrease your symptoms while getting enough protein and fiber will keep you full and prevent overeating. Try incorporating some foods into your diet to help your acid

reflux. After each meal, you may even consider chewing non-mint gum. This can help increase saliva and keep acid out of the esophagus. 5. Quit smoking If you smoke and have heartburn or

GERD, quitting smoking can help your condition. Smoking damages the lower esophageal sphincter (LES), which is responsible for preventing stomach acids from backing up. When the muscles of

the LES are weakened from smoking, you may experience more frequent heartburn episodes. Secondhand smoke can also be problematic if you have acid reflux or GERD. Here are some tips to help

you quit smoking. 6. Explore potential herbal remedies The following herbs have been used for GERD: * chamomile * licorice * marshmallow * slippery elm These are available in supplement and

tincture form, as well as teas. The downside to these herbs is that there aren’t enough studies to prove they can treat GERD. Furthermore, they might interfere with medications you may take

— check with a doctor before use. The Food and Drug Administration (FDA) doesn’t monitor herbs and supplements. However, personal testimonials report that herbs can be a natural and

effective way to reduce the symptoms of GERD. Be sure to purchase herbs from a reputable source. 7. Avoid tight clothing You should feel free to wear what you want — though tight clothing

may worsen GERD symptoms. Wearing clothes that are too tight can increase acid reflux episodes. This is especially the case with tight bottoms and belts: Both place unnecessary pressure on

the abdomen, thereby contributing to heartburn risk. If you notice heartburn symptoms, try incorporating looser clothing into your wardrobe. 8. Try relaxation techniques GERD itself can be

very stressful. Since esophageal muscles play a large role in keeping stomach acids down where they belong, it may help to learn techniques that can relax both your body and mind. Yoga has

enormous benefits by promoting mind-body awareness. If you’re not a yogi, you can try quiet meditation and deep breathing for a few minutes several times a day to tame your stress levels.

Frequently asked questions HOW DO YOU GET RID OF ACID REFLUX FAST? The quickest way to get relief from acid reflux might be to take an antacid like Tums. Learn more about treatments for GERD

and acid reflux. WHAT CAN I DRINK TO GET RID OF ACID REFLUX? Certain herbal teas, low fat or plant-based milk, non-citrus fruit juice, coconut water, and sometimes just regular water may

help reduce your acid reflux symptoms. Learn what to drink for acid reflux. WILL ACID REFLUX GO AWAY NATURALLY? If you have temporary heartburn related to something you are or a mild form of

GERD, your acid reflux may go away on its own after a few hours. In more serious cases, you may need medication and lifestyle changes to manage your symptoms. Outlook Home remedies can help

alleviate the occasional heartburn episode, as well as some cases of GERD. When prolonged, untreated acid reflux occurs, you have a higher risk of esophageal damage. This can include

ulcers, a narrowed esophagus, and even esophageal cancer. These remedies alone may not work for acid reflux and GERD. Talk with a gastroenterologist about how some of these remedies may

complement a medical treatment plan.