GERD: Simple, Practical Ways to Feel Better Fast

Got that burning feeling in your chest after meals or when you lie down? That’s often GERD (gastroesophageal reflux disease). It happens when stomach acid irritates the tube that connects your mouth and stomach. You don’t need complicated rules—small changes can make a big difference. Below are clear, useful steps you can try today and signs that mean you should talk to a doctor.

Everyday fixes that actually help

Start with what you eat. Cut back on coffee, alcohol, high-fat foods, spicy dishes, tomato-based sauces, citrus, and peppermint—these are common triggers. Try smaller, more frequent meals instead of big plates. Don’t lie down for at least two to three hours after eating; this gives food time to move through your stomach.

Sleep smarter. Raise the head of your bed by 6–8 inches or use a wedge pillow so your chest is higher than your stomach. Lying flat makes reflux worse. Losing even 5–10 pounds if you’re overweight often reduces symptoms because it lowers pressure on your abdomen.

Simple habit changes help too: quit smoking (it weakens the valve between your esophagus and stomach), avoid tight belts or waistbands, and try not to eat right before bedtime. Keep a short food-and-symptom diary for a week to spot personal triggers—this often shows patterns faster than guesswork.

Medicines, when to use them, and when to call the doctor

For quick relief, over-the-counter antacids (like calcium carbonate) can neutralize acid and ease heartburn. H2 blockers (famotidine) reduce acid for several hours. Proton pump inhibitors (PPIs) like omeprazole work well for frequent symptoms, but use them as directed—usually a short trial first, then talk to your doctor about longer use. Long-term PPI use can have risks for some people, so check with your provider if you need them beyond a few weeks.

If lifestyle tweaks and OTC meds don’t help after 4–8 weeks, see a doctor. You should also get medical help sooner if you have trouble swallowing, unintentional weight loss, persistent vomiting, vomiting blood, or black stools. Sharp chest pain that could be heart-related deserves immediate emergency care.

Tests like endoscopy, pH monitoring, or motility studies can find damage or other causes if symptoms don’t improve. Treatment options include prescription meds, targeted procedures, or surgery in certain cases, but most people improve with the steps above.

If you want, use our symptom checklist and food diary to track changes. Small, steady steps—cutting triggers, shifting meal timing, changing sleep posture—often cut symptoms by half. And if something feels off or gets worse, don’t wait to get checked.