Acid reflux attacks can be incredibly uncomfortable, striking with a burning sensation in your chest, a sour taste in your mouth, and sometimes even a sore throat or hoarseness. This occurs when stomach acid flows back up into your esophagus, often due to the lower esophageal sphincter (LES) – the valve between your esophagus and stomach – not closing properly. While occasional acid reflux is common, frequent attacks can be a sign of gastroesophageal reflux disease (GERD). When an acid reflux attack hits, you need quick and effective strategies to find relief.
Immediate Actions to Take During an Attack
When you feel that familiar burn creeping up, acting fast can help minimize discomfort and shorten the duration of an acid reflux attack. Here’s what you can do right away:
1. Stop Eating and Assess
If you’re eating when an acid reflux attack begins, the first step is to stop. A full stomach can exacerbate reflux by increasing pressure on the LES. Take a moment to assess your symptoms and avoid consuming anything further until you start to feel better.
2. Drink Flat Water
Carbonated beverages are known triggers for acid reflux as they can increase burping, which pushes stomach acid into the esophagus. Instead, opt for flat water. Sipping water can help to wash acid back down into the stomach and dilute stomach acid, offering some immediate relief.
3. Stay Upright
Gravity is your friend when dealing with acid reflux. Standing or even sitting upright helps keep stomach acid where it belongs – in your stomach. Avoid lying down or slouching, as these positions can encourage acid to flow back into your esophagus. Try to maintain an upright posture for at least 30 minutes to an hour after the onset of symptoms.
4. Gentle Movement
While strenuous exercise is a no-go during an acid reflux attack, gentle movement like a slow walk can sometimes aid digestion and reduce discomfort. Avoid any activity that involves bending over or puts pressure on your abdomen, as this can worsen reflux. A light stroll can help you stay upright and may distract you from the discomfort.
5. Consider Over-the-Counter Antacids
For quick relief, over-the-counter antacids can be very effective. These medications neutralize stomach acid and can provide rapid, though temporary, relief from heartburn and acid reflux symptoms. Keep in mind that antacids are best for occasional attacks and not a long-term solution for chronic acid reflux.
6. Elevate Your Upper Body
If you are resting or need to lie down, try to elevate your upper body. Using pillows to prop yourself up so that your chest and head are higher than your stomach can help use gravity to keep stomach acid down. While this might be more practical for longer-term management, even a slight incline can offer some comfort during an attack.
Man experiencing acid reflux and heartburn
Foods and Drinks to Avoid During and After an Attack
Certain foods and drinks are notorious for triggering acid reflux. During and immediately following an attack, it’s wise to steer clear of these culprits to prevent prolonging your discomfort or initiating another episode. Common triggers include:
- Mint: Peppermint and spearmint can relax the LES, making it easier for acid to reflux.
- Fatty Foods: High-fat foods take longer to digest and can increase stomach pressure, leading to reflux. This includes fried foods, fast food, and rich sauces.
- Spicy Food: Spicy foods, especially those containing capsaicin, can irritate the esophagus and worsen heartburn.
- Tomatoes and Onions: These can be acidic and trigger reflux in some individuals.
- Garlic: Similar to onions, garlic can also contribute to acid reflux symptoms in sensitive people.
- Coffee and Tea: Caffeine can relax the LES and increase acid production.
- Chocolate: Chocolate contains caffeine and theobromine, both of which can relax the LES.
- Alcohol: Alcohol can irritate the stomach lining and relax the LES, making reflux more likely.
- Carbonated Beverages: As mentioned, these increase burping and can force acid into the esophagus.
Identifying your personal trigger foods can be helpful in managing acid reflux. After an attack subsides, consider keeping a food diary to track what you eat and any subsequent reflux symptoms.
Long-Term Strategies to Prevent Future Attacks
While knowing What To Do During An Acid Reflux Attack is crucial, preventing them in the first place is even better. Many lifestyle adjustments can significantly reduce the frequency and severity of acid reflux.
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Eat Smaller, More Frequent Meals: Large meals can put excessive pressure on your stomach and LES. Eating smaller portions more often throughout the day can help maintain a more consistent level of stomach fullness and reduce reflux risk.
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Identify and Avoid Trigger Foods: Beyond the common triggers, you may have specific foods that exacerbate your acid reflux. Pay attention to what you eat and how it affects you.
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Stay Upright After Eating: Allow gravity to assist digestion by remaining upright for at least three hours after meals. This means avoiding naps or lying down soon after eating, especially after dinner.
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Sleep on an Incline: If nighttime acid reflux is a problem, elevating the head of your bed by 6 to 8 inches can make a significant difference. Bed risers or a wedge pillow can help achieve this.
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Lose Weight if Advised: Excess weight, particularly around the abdomen, can increase pressure on the stomach and LES, contributing to reflux. If you are overweight or obese, losing weight can alleviate symptoms.
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Quit Smoking: Nicotine can relax the LES, making it easier for acid reflux to occur. Quitting smoking offers numerous health benefits, including reducing acid reflux.
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Review Medications: Some medications, such as certain pain relievers, antidepressants, and osteoporosis drugs, can contribute to acid reflux. Discuss your medications with your doctor to see if any might be contributing to your symptoms and if alternatives are available.
While these self-care strategies can be highly effective in managing occasional acid reflux and even GERD, it’s important to consult with a healthcare professional if you experience frequent or severe symptoms. They can properly diagnose your condition and recommend the most appropriate treatment plan, which may include medication or further medical interventions if necessary. Remember, persistent acid reflux can sometimes lead to more serious health issues if left unmanaged.
