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how to help acid reflux, Acid reflux can be uncomfortable, but there are ways to manage it. Start by avoiding trigger foods like citrus, spicy, and fatty items. Eat smaller, more frequent meals, and don't lie down immediately after eating. Elevate the head of your bed by 6-8 inches to prevent acid from flowing back into your oesophagus while you sleep. Over-the-counter antacids can offer relief, but if symptoms persist, consult a healthcare professional. Lifestyle changes like losing weight and quitting smoking can also improve acid reflux symptoms.