gastroesophageal reflux disease (GERD): practical help for heartburn and reflux

About 20% of adults in Western countries report weekly heartburn. If you get that burning in your chest after meals, you aren’t alone — and you can take steps that actually help.

GERD happens when stomach acid comes back up into the esophagus. That causes heartburn, sour taste, belching, and often a cough or hoarseness. Occasional reflux is normal; GERD is when symptoms are frequent or bother your daily life.

Quick self-help steps you can try today

Change meals: eat smaller portions and avoid heavy meals within two to three hours of bedtime. Foods that commonly trigger reflux include fatty or fried dishes, chocolate, peppermint, citrus, tomato sauce, spicy food, and coffee. Keep a simple food log for two weeks — note what you eat and when symptoms start.

Adjust position: raise the head of your bed 6 to 8 inches or use a wedge pillow so your chest stays above your stomach while sleeping. Don’t lie down right after eating. Sit upright for 30 to 60 minutes after a meal.

Move more: losing even 5–10% of body weight can lower reflux for many people. Light walks after meals help digestion. Quit smoking and cut back on alcohol — both relax the valve between stomach and esophagus.

Over-the-counter help: antacids (Tums, Rolaids) give fast short relief. H2 blockers like famotidine work for mild, predictable symptoms. Proton pump inhibitors (PPIs) such as omeprazole lower acid more strongly — they’re best for frequent or severe symptoms but should be used the right way and not indefinitely without medical advice.

When to see a doctor & treatments

See a clinician if heartburn lasts more than two weeks despite self-care, happens more than twice a week, or comes with trouble swallowing, weight loss, vomiting, chest pain, or black tarry stools. Those are warning signs that need evaluation.

Your doctor may recommend tests: an upper endoscopy to check for damage, an esophageal pH test to measure acid, or manometry to assess muscle function. Treatment ranges from medicines to endoscopic procedures and surgery. A common surgical option is fundoplication, which tightens the valve at the top of the stomach for people who don’t respond to or don’t want long-term drugs.

Pregnant people and children need special care — many medicines aren’t suitable, and lifestyle steps are the first line. If you’re on blood thinners or have heart disease, talk to your provider before starting acid medicines regularly.

How to use medicines smartly: if you use a PPI, take it 30–60 minutes before your largest meal for best effect. Don’t stop high-dose PPIs — taper under your doctor. Wear loose clothes around the waist to avoid pressure. Chewing sugar-free gum for 20–30 minutes after meals can reduce reflux by boosting saliva and clearing acid.

Small changes often make the biggest difference. If self-care isn’t enough, get checked — proper testing and the right treatment keep your esophagus healthy and your life comfortable.