Acid reflux is considered one of the most common ailments besieging the American population. According to recent studies, acid reflux is so rampant that it affects nearly 20 million people in the United States alone!

The symptoms of acid reflux can be so discomforting to go on unnoticed. That burning sensation behind the breastbone accompanied by the all-too familiar pressure in the chest and the telltale sour taste in the mouth can be so disturbing that you just have to deal with it fast!

Here is some good news! You do not need to go on suffering from the symptoms of acid reflux forever. To prevent or ease discomfort caused by acid reflux, just follow these simple suggestions.

1. Maintain a healthy weight. Being overweight increases anyone's chances of suffering from painful bouts with acid reflux. The excess weight puts additional pressure on the lower esophageal sphincter, which in turn triggers the reflux reaction.

2. Take smaller portions at mealtime. Eating too much at any one time causes the stomach to expand way above its normal capacity. This puts you on the danger zone once more since it can send off the excess food and stomach acids back into the esophagus! If this triggers your reflux reaction, you are better off eating smaller portions several times during the day.

3. Load up on fiber-rich foods. Vegetables, fruits and multi-grain bread and cereals are all good for you. These foods will not only help you lose weight, they can also help minimize acid reflux! Fiber-rich foods are scientifically proven to minimize stomach acidity and aid in the digestion of foods. Hence, loading up with these kinds of foods may help you a lot in dealing with your acid reflux.

4. No to nicotine and alcohol! Smoking and drinking are two of the most common factor, which worsen acid reflux. Nicotine and alcohol cause the muscles of the esophagus to loosen which can trigger the onset of a reflux reaction. In addition, alcohol adds up to the acidity of the stomach contents, which also aggravates the condition.

5. Walk away from acid reflux. Cardio-vascular activities may help you in warding off an acid reflux episode since they accelerate weight loss and improve circulation. Walking is a great form of cardio-vascular exercise and it can definitely help you in keeping acid reflux at bay.

6. Reduce stress. In addition to your regular exercise, why not try to incorporate yoga or other stress-reducing activities to your routine? Stress is also a well-known aggressor of acid reflux and reducing stress will definitely give you a better fighting chance against this discomforting condition.

7. Avoid lying down right after a meal. If your idea of rest puts you in a prone position right after a meal, well, think again! This may induce a change in your stomach pressure and trigger the backflow of stomach acids. To avoid this from happening, make sure that you eat your dinner at least 3 to 4 hours before bedtime.

8. Make gravity work for you! Why not make gravity your ally instead of it being your enemy? Nighttime acid reflux can be significantly worse than daytime reflux since it can cause a greater damage in your esophagus, not to mention that it may also keep you up all night! To solve these bedtime triggers, make sure that you elevate your head using extra pillows to keep you in a more upright position as you sleep.

9. Loosen it up! If you like to wear tight fitting clothes, you may be in for a very discomforting situation. Studies indicate that wearing tight fitting clothes may aggravate your acid reflux. Belts, panty hoses and waistbands may put undue pressure on the stomach and send off stomach contents back up into the esophagus. It would be wiser to go for comfortable clothes instead to reduce pressure build-up in your middle.