Heartburn relief: quick fixes and lasting fixes that actually help

About 1 in 5 people get heartburn weekly. If it hits you after a big meal or before bed, you want something that works now and a simple plan to stop it coming back. Here are clear, practical steps you can try today.

Fast fixes: what to try right now

If burning starts, try an antacid first. Over-the-counter options like calcium carbonate (Tums) neutralize acid within minutes. Alginate products (Gaviscon) create a foam barrier that helps stop stomach acid from rising. For longer relief, H2 blockers such as famotidine (10–20 mg) reduce acid production for several hours — useful for predictable triggers.

Proton pump inhibitors (PPIs) like omeprazole work best if you take them 30–60 minutes before breakfast and use them daily. They’re not a quick fix; they lower acid over days. Use PPIs short-term for frequent symptoms and check with your doctor before long-term use.

Quick non-drug tricks: stand up and walk after a meal, chew sugar-free gum to boost saliva and clear acid, and sit upright rather than slouching. Avoid lying down for at least 2–3 hours after eating.

Long-term changes and when to see help

Change the small daily habits that trigger reflux. Cut back on these common offenders: spicy food, tomato-based sauces, citrus, chocolate, peppermint, coffee, alcohol, and large fatty meals. Eat smaller portions and slow down — bigger meals push stomach acid up.

Sleep matters. Raise the head of your bed 6–8 inches with blocks or use a wedge pillow. Sleeping on your left side often reduces reflux compared with the right side. Tight clothes around the waist can make symptoms worse, so loosen up when you eat.

Weight loss helps if you’re overweight — even a few pounds can lower pressure on the stomach. Quit smoking and limit NSAIDs if they bother your stomach. If you use PPIs long term, ask your doctor about possible risks like low magnesium, reduced B12, bone density loss, and gut infections; your doctor can advise monitoring or alternatives.

See a doctor fast if you have trouble swallowing, unexplained weight loss, vomiting, blood in vomit or stool, or chest pain that could be heart-related. For frequent heartburn (more than twice a week), your doctor may suggest testing or a short course of prescription therapy.

One last thing: occasional heartburn is normal, but you shouldn’t live with constant burning. Try the quick fixes first, fix the daily habits that feed reflux, and get medical help when symptoms don’t settle. Small changes often bring big relief.