What It Is
Acid reflux happens when stomach acid flows back up into your oesophagus. Occasional heartburn is normal. But when it's chronic — happening several times a week, disrupting sleep, affecting what you eat — it becomes GERD (gastro-oesophageal reflux disease). And when you're managing it alongside other conditions, the interaction effects are real.
Common Symptoms
Heartburn
Burning sensation in your chest, often after eating or lying down
Regurgitation
Acid or food coming back up into your throat
Difficulty swallowing
Feeling like food gets stuck, or pain when swallowing
Chest pain
Can mimic heart problems — always get chest pain checked first
Chronic cough
A persistent cough, especially at night, caused by acid irritation
Throat irritation
Hoarseness, sore throat, or a lump-in-throat sensation
What Actually Helps
Elevate your bed head
Raise the head of your bed 15-20cm with blocks or a wedge pillow. Gravity helps keep acid down.
Don't eat late
Stop eating 2-3 hours before bed. Your stomach needs time to empty before you lie down.
Know your food triggers
Common ones: tomatoes, citrus, spicy food, chocolate, coffee, alcohol. Track yours — they're personal.
Smaller meals
Overfilling your stomach pushes acid up. Eat smaller portions more frequently.
Review your medications
Some painkillers (especially NSAIDs) worsen reflux. Talk to your pharmacist about alternatives.
Real Talk
Reflux sounds so ordinary that people dismiss it. "Everyone gets heartburn." But chronic reflux that interrupts your sleep, restricts your diet, and makes you dread mealtimes is not ordinary. It's especially cruel when combined with conditions that limit what you can do for pain relief — NSAIDs are off the menu, fibro-friendly comfort foods might trigger it, and the stress of managing everything makes it worse. You deserve to eat without fear.
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