How to Treat Heartburn: Practical Treatments and Avoidance Advice

3. Lifestyle Modifications

Simple lifestyle changes can significantly reduce heartburn episodes:

• Elevate your head while sleeping: Use a wedge pillow or raise the head of your bed by 6–8 inches
• To relieve strain on the abdomen, stay away from tight clothing, especially around the waist.
• Give up smoking since it relaxes the LES and causes more acid to be produced.
• Limit alcohol: Alcohol can irritate the esophagus and worsen reflux
• Chew food slowly: Eating mindfully reduces overeating and digestive stress

4. Over-the-Counter Remedies

Several OTC medications can provide quick relief from heartburn:

• Antacids: Neutralize stomach acid and provide rapid relief (e.g., calcium carbonate, magnesium hydroxide)
• H2 blockers: Reduce acid production over a longer period (e.g., famotidine, ranitidine)
• Proton pump inhibitors (PPIs): More potent acid reducers used for frequent heartburn (e.g., omeprazole, lansoprazole)

Note: Always follow dosage instructions and consult a doctor if symptoms persist. Certain drugs may cause adverse effects if taken for an extended period of time.

5. Natural Remedies

Some natural remedies may help alleviate mild heartburn:

• Aloe vera juice: Helps soothe esophageal inflammation
• Chewing gum can neutralize acid because it increases saliva production.
• Licorice (DGL): Can form a protective layer in the esophagus
• Apple cider vinegar: Small amounts diluted in water may aid digestion for some individuals

Caution: Natural remedies are not a substitute for medical care, especially in severe or chronic cases.

6. Stress Management

Stress and anxiety can exacerbate heartburn by increasing stomach acid production or affecting digestion.

Effective strategies include:

• Mindful breathing exercises
• Yoga or meditation
• Regular physical activity
• Adequate sleep

Managing stress contributes to overall digestive health and reduces the frequency of heartburn episodes.