Acid Reflux

Acid reflux occurs when stomach acid flows back up into the oesophagus (the food pipe connecting your mouth to your stomach).

• Heartburn: A burning chest pain or discomfort behind the breastbone, often worse after eating, bending over, or lying down.

• GORD (Gastro-Oesophageal Reflux Disease): The medical term used when acid reflux happens repeatedly or severely enough to cause ongoing irritation or long-term complications.

• Dyspepsia (Indigestion): A general term for discomfort or pain in the upper abdomen, often felt alongside bloating, nausea, or feeling full too quickly after eating.

​

​

1. Lifestyle & Diet Adjustments

• Eat smaller, frequent meals: Large meals expand the stomach and put upward pressure on the muscle valve.

• Identify trigger foods: Common culprits include spicy or greasy foods, chocolate, caffeine, alcohol, and tomatoes.

• Avoid lying down right after eating: Wait at least 3 hours after a meal before going to sleep or lying flat.

• Elevate your head while sleeping: Raising the head of your bed by 10–20 cm uses gravity to keep acid in your stomach.

• Maintain a healthy weight: Excess weight around the middle increases abdominal pressure on the stomach.

• Stop smoking: Nicotine relaxes the lower oesophageal sphincter muscle.

​

2. Over-the-Counter Relief (Fast Action, Short Duration)

• Antacids: Neutralise existing stomach acid quickly for immediate short-term relief (e.g., Rennies, Bisodol).

• Alginates: Form a protective "raft" or physical barrier on top of the stomach contents to block acid from rising (e.g., Gaviscon).