Gastric reflux, also known as acid reflux, is a condition in which stomach acid flows back into the esophagus, causing a burning sensation in the chest. It is common and affects millions of people worldwide.

While there are medications that can help manage the symptoms, there are also lifestyle changes and home remedies that can be implemented to lessen heartburn and improve your overall condition.

1. Avoid Trigger Foods

Certain foods can trigger acid reflux symptoms, including spicy or fatty foods, citrus fruits and juices, chocolate, coffee and tea, carbonated drinks, and tomato-based products.

Try to avoid these foods if they cause symptoms and instead opt for foods that are less likely to trigger heartburn.

2. Eat Smaller, More Frequent Meals

Eating large meals can put pressure on the stomach and increase the risk of acid reflux. Instead, try to eat smaller, more frequent meals throughout the day. This can help improve digestion and reduce the likelihood of heartburn.

3. Avoid Eating Close to Bedtime

Eating just before bedtime can increase the risk of acid reflux symptoms. Try to avoid eating at least two to three hours before bedtime to allow your stomach to digest food properly.

If you need to eat closer to bedtime, try to eat a small snack rather than a large meal.

4. Elevate Your Head While Sleeping

Lying down can make it easier for stomach acid to flow back into the esophagus, increasing the risk of heartburn. Try elevating the head of your bed by 6 to 8 inches by placing blocks under the head of the frame or using a wedge-shaped pillow.

This can help keep stomach acid down in the stomach.

5. Lose Weight

Excess weight can put pressure on the stomach and increase the risk of acid reflux. Losing weight can help reduce symptoms and improve your overall health. Try to maintain a healthy weight through regular exercise and a balanced diet.

6. Quit Smoking

Smoking can increase the risk of acid reflux and other digestive conditions. Quitting smoking can improve your overall health and reduce symptoms of gastric reflux.

7. Manage Stress

Stress can trigger acid reflux symptoms by increasing acid production in the stomach. Try to manage stress through relaxation techniques such as deep breathing, meditation, or yoga. Regular exercise can also help reduce stress.

8. Wear Loose Clothing

Tight clothing can put pressure on the stomach, increasing the risk of acid reflux. Choose loose-fitting clothing, especially around the waist, to reduce pressure on the stomach.

9. Chew Gum

Chewing gum can help increase saliva production, which can help neutralize stomach acid and improve digestion. Choose sugar-free gum to avoid exacerbating symptoms.

10. Try Home Remedies

There are several home remedies that can help relieve heartburn symptoms, including drinking aloe vera juice, chamomile tea, or ginger tea, taking apple cider vinegar, and eating bananas or melons.

These remedies may work for some people but may not be effective for everyone. Always consult with a healthcare provider before trying any home remedies.