Acid reflux — when lifestyle isn't enough
Reviewed by the My London Pharmacy clinical team, Yousef Yaghoubi, Pharmacist
·29 July 2026
·5 min read
Quick answer
Acid reflux is when stomach acid travels back up into the food pipe, causing heartburn and an acid taste. Many people improve with diet, weight and posture changes. When symptoms are frequent or persistent, a clinician can review your history and discuss treatment options such as a longer-term acid-reducing medicine.
What acid reflux actually is
Acid reflux happens when the ring of muscle at the top of the stomach, known as the lower oesophageal sphincter, relaxes at the wrong time. This allows acidic stomach contents to move back up into the oesophagus, the muscular tube that carries food from the mouth to the stomach. Unlike the stomach, the lining of the oesophagus is not built to cope with acid, which is why reflux is felt as a burning discomfort behind the breastbone, commonly called heartburn.
Occasional reflux is very common and usually nothing to worry about. It becomes more significant when it happens regularly, disturbs sleep, or starts to affect eating and daily comfort. Persistent or troublesome reflux is sometimes described as gastro-oesophageal reflux disease, or GORD, and this is the point at which it is worth understanding your options more fully rather than simply putting up with the symptoms.
Common symptoms to recognise
Reflux does not always feel the same for everyone, and it can produce more than just heartburn. Symptoms you might notice include:
- A burning feeling in the chest, often after eating or in the evening
- A sour or bitter taste at the back of the mouth
- A sensation of food or liquid coming back up, known as regurgitation
- Discomfort that is worse when lying down or bending over
- Bloating, frequent burping or mild nausea
- A persistent cough, hoarse voice, or the feeling of a lump in the throat
Symptoms that appear mainly at night, or after large or late meals, often point towards reflux rather than another cause. Because some of these features overlap with other conditions, a clear picture of when and how your symptoms occur is helpful when seeking advice.
Why reflux develops
Several factors can make reflux more likely by increasing pressure on the stomach or weakening the valve at its entrance. Being overweight, particularly around the middle, raises pressure inside the abdomen and is a common contributor. Pregnancy has a similar effect and often causes temporary reflux.
Other influences include smoking, stress, eating large meals late at night, and certain foods and drinks. Some people have a small hiatus hernia, where part of the stomach moves up through the diaphragm, which can make reflux more likely. Understanding which factors apply to you helps target the changes that are most likely to make a difference.
Lifestyle steps that often help first
For many people, everyday changes make a real difference and are the sensible starting point. The NHS suggests approaches such as eating smaller, earlier meals, avoiding known triggers, and not lying down for a few hours after eating.
Common triggers include rich or fatty foods, spicy meals, caffeine, alcohol, fizzy drinks and smoking. Raising the head of the bed slightly, so that you are not lying completely flat, and wearing looser clothing around the waist can also ease night-time symptoms. Where excess weight is a factor, gradual weight reduction can reduce pressure on the stomach and is one of the most effective changes.
These steps are worth giving a fair trial over a few weeks, as they address the underlying pressure and irritation rather than only masking the discomfort. Keeping a simple note of what you eat and when symptoms occur can help you spot your own patterns.
When lifestyle changes are not enough
If reflux continues despite sensible changes, or returns as soon as you stop over-the-counter remedies, that is a reasonable point to seek advice. Antacids and alginate products can neutralise acid or form a protective raft on top of the stomach contents, but they are designed for short-term relief rather than ongoing daily use.
When symptoms are frequent, a clinician may discuss a proton pump inhibitor such as Omeprazole, Lansoprazole or Esomeprazole, which reduce how much acid the stomach produces. An H2 blocker such as Famotidine is another option that lowers acid in a different way and is sometimes used alongside or instead of a proton pump inhibitor. The right choice depends on your symptoms, history and any other medicines you take, which is why these are reviewed on an individual basis rather than chosen at random.
How acid-reducing treatment is used
Acid-reducing medicines are typically taken as a defined course rather than indefinitely, with the aim of settling symptoms and allowing the oesophagus to recover. A clinician will usually suggest the lowest effective approach and review how you respond, sometimes adjusting the dose or stepping treatment down once things have improved.
It is important not to simply keep buying stronger remedies to cover ongoing symptoms. Reflux that needs continuous treatment, or that is not well controlled, should be assessed properly so that the cause is understood and anything more serious is ruled out. Used thoughtfully and under review, these medicines can give reliable relief while lifestyle changes take effect.
When to seek prompt medical help
Some symptoms need timely assessment rather than self-management. Contact a GP, NHS 111, or seek urgent care if you experience:
- Difficulty or pain when swallowing, or a sensation of food sticking
- Unintentional weight loss
- Persistent vomiting, or vomit that looks like coffee grounds
- Black, tarry stools
- Reflux symptoms for the first time when you are over 55
Chest pain that spreads to the arm, jaw or back, or comes with breathlessness or sweating, should be treated as a medical emergency by calling 999, as it can be mistaken for heartburn. These features are uncommon, but recognising them means the right help is sought without delay.
Frequently asked questions
Is heartburn the same as acid reflux?
Heartburn is the burning sensation you feel, while acid reflux is the underlying process of stomach acid rising into the oesophagus. Heartburn is one of the most common signs of reflux.
Can I take antacids every day?
Antacids and alginates are intended for short-term relief. If you find you need them most days, it is better to speak to a clinician about longer-term options rather than relying on them continuously.
Do I need to take reflux medicine forever?
Not necessarily. Acid-reducing medicines are often used as a course to settle symptoms, and a clinician will review whether ongoing treatment is needed based on how you respond.
When should I see someone about reflux?
Seek advice if symptoms are frequent, keep returning, or do not settle with lifestyle changes and over-the-counter remedies. Get prompt help for swallowing difficulties, weight loss or signs of bleeding.
Can being overweight cause acid reflux?
Carrying extra weight around the middle can increase pressure on the stomach and make reflux more likely. Gradual weight reduction is one of the changes that can help reduce symptoms.