GERD: What’s Really Causing Your Heartburn and What You Can Do Now
Heartburn isn’t just an occasional annoyance for many people — it’s chronic and can mess up sleep, work, and eating. Gastroesophageal reflux disease (GERD) happens when stomach acid flows back into the esophagus often enough to cause symptoms or damage. You don’t need fancy tests to start making changes that help.
Quick symptoms and red flags
Typical signs are a burning feeling behind the breastbone, acid taste in the mouth, burping, and sometimes a sore throat or hoarseness. If you have trouble breathing, severe chest pain, fainting, or vomiting blood, get urgent care — those aren’t routine GERD symptoms.
Pay attention to how often symptoms happen. If heartburn shows up more than twice a week or wakes you at night, it’s time to talk with a clinician. Persistent reflux can lead to esophageal inflammation and other problems that need medical follow-up.
Practical ways to reduce reflux today
Make small, specific changes you can keep doing. Try these:
- Time your meals: stop eating at least 2–3 hours before lying down. That gives your stomach time to empty.
- Change how you sleep: raise the head of your bed 6–8 inches or use a wedge pillow so acid is less likely to travel upward while you sleep.
- Watch portions, not just foods: large meals increase reflux. Eat smaller, more frequent meals.
- Know common triggers: fatty or fried foods, tomato-based dishes, citrus, chocolate, peppermint, coffee, alcohol, and spicy meals often make reflux worse for many people.
- Move more and weigh less: even modest weight loss or regular walks after meals reduce symptoms for a lot of people.
- Quit smoking and cut alcohol: both weaken the valve between the stomach and esophagus and make reflux worse.
Over-the-counter options can help short-term. Antacids give fast relief for occasional heartburn. H2 blockers (like famotidine) lower acid for several hours and are useful for night symptoms. Proton pump inhibitors (PPIs) offer stronger, longer relief for frequent or severe reflux, but they’re best used under a doctor’s guidance because of risks with long-term use.
Note on older drugs: ranitidine (Zantac) was recalled years ago over contamination concerns, so famotidine is a safer H2 option now. If your medication stops working or you’re worried about side effects, bring that up with your provider — there are alternative strategies and tests available.
If lifestyle changes and OTC meds don’t control symptoms, your doctor may recommend prescription medicine, tests like endoscopy, or referral to a specialist. Many people get good control with simple changes plus the right medicine.
Want practical help? Start by tracking what you eat and when symptoms pop up for two weeks. That pattern often points straight to the best next steps.
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- June 24 2025
- Tony Newman
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