How to Self-Treat Gastric Acid Reflux

The treatment for gastroesophageal reflux mainly includes the following aspects:

1. Dietary adjustments: Avoid high-fat, spicy, and acidic foods, as well as stimulant beverages such as coffee and alcohol, which may worsen reflux. Increasing dietary fiber intake, such as whole grains, vegetables, and fruits, can help improve digestion.

2. Weight management: Being overweight increases abdominal pressure, promoting the upward reflux of stomach acid. Maintain a healthy weight through balanced nutrition and regular physical activity.

3. Lifestyle modifications: Avoid lying down immediately after meals; wait at least 2–3 hours before reclining or going to bed. Avoid eating within 4 hours of bedtime. Elevate the head of the bed by about 15 centimeters to help prevent acid reflux using gravity.

4. Quit smoking and limit alcohol consumption: Tobacco and alcohol can weaken the function of the esophageal sphincter, making it less effective at preventing stomach acid from flowing back.

5. Stress reduction: Long-term psychological stress can exacerbate symptoms of acid reflux. Practicing relaxation techniques such as meditation, yoga, or deep breathing may help alleviate stress.

If symptoms of reflux persist or worsen, prompt medical consultation is recommended.