Almost everyone experiences heartburn and acid reflux occasionally, but frequent bouts of reflux can cause you more harm than you think. The most common treatment method for acid reflux is medications, but incorporating a few lifestyle changes can also work. Here’s how to cure acid reflux at home.

1. Shed the extra weight
Anyone can experience acid reflux and heartburn, but they are more prevalent among people who are overweight or obese. Excessive weight, especially in the abdominal region, adds to the pressure on the stomach. This heightens the risk of the stomach acids flowing back up into the esophagus, causing heartburn. Following a steady plan to lose excess pounds can help alleviate the symptoms. If you have a healthy body weight, maintain it with regular exercise and a balanced diet.

2. Do not overeat
The Lower Esophageal Sphincter (LES) is a group of muscles at the opening of the esophagus into the stomach. It works as a valve, opening up to let food pass into the stomach and then closing to prevent the stomach contents from traveling back to the esophagus.  The LES is either dysfunctional or weak in people with acid reflux, so it doesn’t close properly. Avoiding large meals and having smaller, more frequent meals can help prevent this and keep reflux and heartburn at bay.

3. Chew sugar-free gum after your meals
Chewing gum is one of the best ways to cure acid reflux at home. It can improve swallowing frequency, helping wash off the acids that flow back into the esophagus. Plus, it enhances saliva production and helps neutralize stomach acid. That said, it is best to avoid chewing gums that have high sugar content as they can aggravate the symptoms and even cause dental damage. Flavored gum can also worsen the symptoms, so avoid those too.

4. Sleep on the left side
It’s best to avoid lying down right after a meal, especially after a heavy meal or after eating greasy foods. If you do want to lie down, it’s advisable to sleep on your left side to reduce reflux and the exposure of the esophagus to stomach acid. Sleeping on the back or in other positions can increase the chances of reflux.

5. Do not eat too much chocolate
Chocolate or chocolate beverages work just like fatty foods, relaxing the LES and allowing the stomach contents to flow into the esophagus. This causes heartburn, so limit your chocolate intake if you’re wondering how to cure acid reflux and prevent flare-ups at home.

6. Avoid alcohol intake
Studies suggest that alcohol consumption can increase stomach acid and trigger flare-ups in people prone to acid reflux. Alcohol and alcoholic beverages can trigger the symptoms even in otherwise healthy individuals. So, it is advisable to avoid them to prevent heartburn.

These tips can come in handy to cure acid reflux at home without any medications.