acid reflux

Maybe you know the feeling: a bitter taste in the back of your mouth and a burning sensation in your chest. The phenomenon has several names—heartburn, acid reflux, acid indigestion, gastroesophageal reflux, GER. Call it what you will, you know it when you have it. And it’s no picnic.

When you have acid reflux, your lower esophageal sphincter, a muscle that works as a valve to keep stomach contents down, doesn’t work properly. Instead, stomach contents and acids wash back up, or reflux, into your esophagus and sometimes all the way into the back of your throat. Ouch. When this acid reflux occurs more than twice a week, doctors describe it as a medical condition called GERD, i.e. gastroesophageal reflux disease. People of all ages can have GERD; heartburn is one symptom, but sometimes GERD produces a dry cough, asthma symptoms, or trouble swallowing–with or without the sensation of heartburn.

If your heartburn is more than an occasional nuisance, tell your doctor. Left untreated, chronic GERD can cause serious complications. Inflammation of the esophagus caused by the backed-up stomach acid can cause bleeding or ulcers—also called esophagitis. Scars from this damage can narrow the esophagus, making swallowing difficult. Some people develop Barrett’s esophagus, a condition in which cells in the esophageal lining take on an abnormal shape and color. Over time, the cells can lead to esophageal cancer, which is often fatal.

To prevent acid reflux:

Replace gulps with meals. If your idea of breakfast is to wolf down a bagel in three bites while checking email, IMing your sister and perhaps driving to the dry cleaner’s, you’re not doing your belly any favors. Whenever possible, take your time, eat slowly, and enjoy your food. Eating too quickly, not chewing your food thorougly, and the stress of multitasking are sure tickets to increased stomach acid and heartburn flare-ups.

Find fresher fare. The greasy, fried, and fatty food that’s all too available at fast-food outlets tends to sit in the stomach for a long time, which can boost excess acid production. If you favor fast-food lunches, start packing your own instead. Stock your lunch bag with some lighter fare, like a fresh salad with stoneground wheat crackers, nonfat yogurt topped with granola, or baked potato chips. And if citrus fruits and veggies are heartburn triggers for you, don’t avoid all produce; sweet red and green peppers, strawberries, and cantaloupe have plenty of vitamin C without so much citric acid. As you add more fresh food to your menu, make as many organic, locally grown choices as you can. Organic food is grown without pesticides that could be bad for your health, and organic agriculture has a lower carbon footprint than chemical-based agriculture. Also favor food produced locally, which doesn’t need as much fuel, or require as many carbon emissions, on its journey from grower to table.

Eat smaller, less frequent meals. When there's too much food in your belly, stomach acids can be forced up into your esophagus. So split bigger meals into smaller ones.

Eat an early dinner. Researchers found that acid reflux sufferers who hit the sack within two and a half hours of eating were seven times more likely to have a bout of reflux than those people who dined earlier. So reschedule dinner--and skip the late-evening snacks, too.

Stay up after eating. If you lie flat after you eat, gravity works against you. Keep upright and the acid in your stomach is more likely to stay below deck.

Walk off your meals. First, you’ll get some exercise. Second, research has found that walking can reduce stomach acid.

Avoid smoke, avoid fire. Tobacco smoke relaxes the esophageal sphincter and increases acid production. If you smoke, quit; if you don’t, stay out of smoky bars, since smoke from other people’s cigarettes will also aggravate your heartburn.

Leave the mints at the cash register. Mints, and food with mint in it, tend to relax your lower esophageal sphincter.

Chew some gum. One study found that chewing gum for one hour after the meal reduced stomach acid. Avoid mint flavors, though!

Sleep slanted. Heartburn keeps you up at night? Raise the head of your bed 6 to 8 inches by securing wood blocks under the bedposts. Gravity will help the acid in your stomach stay where it belongs while you sleep.

Live caffeine- and alcohol-free. Alcohol, and caffeinated drinks like coffee, tea, and cola, may irritate an already inflamed esophagus. They also relax the esophageal sphincter.

Say no to cocoa. We feel your pain. But the number one food to avoid when you're experiencing heartburn is chocolate.

Slim down. Losing weight can cut your heartburn risk, since extra pounds—especially around your middle—put pressure on your belly that can push acid upward.

Take an antacid, but don’t depend on them. Your favorite over-the-counter antacid will bring relief from occasional heartburn symptoms. But that doesn’t mean you should ignore the cause. Make an appointment if you’ve had to use an OTC treatment for more than two weeks and still have GERD symptoms. Your doctor may refer you to a gastroenterologist, a specialist who treats diseases of the stomach and intestines.

Beware these symptoms. See a doctor right away if you have any of these symptoms along with heartburn. They could signal a heart attack or other serious condition.

• Difficulty or pain when swallowing
• Vomiting with blood
• Bloody or black stool
• Shortness of breath
• Dizziness or light-headedness
• Pain radiating into your neck and shoulder