acid reflux travel health tips

Overview

Acid reflux happens when stomach acid flows back up into the tube that connects your mouth and stomach (called the oesophagus). This can cause a burning feeling in your chest or throat, often called heartburn.

Yes, acid reflux is very common. Around 1 in 5 adults in the UK experience symptoms at least once a week.

It can affect anyone, but it is more common in adults, pregnant women, people who carry extra weight, and those who smoke or drink alcohol.

Symptoms

Common symptoms

• A burning feeling in the chest (heartburn), often after eating
• An unpleasant sour taste in the mouth
• Feeling like food is stuck in your throat
• A dry cough or sore throat
• Burping or feeling bloated

Symptoms in children

• Frequent spitting up or vomiting
• Irritability or fussiness after feeding
• Refusing food or poor weight gain
• A constant wet-sounding cough

Symptoms in older adults

• A persistent cough or hoarse voice
• Trouble swallowing or a feeling of a lump in the throat
• Less typical heartburn, sometimes just chest discomfort
• Frequent clearing of the throat

Causes

Main causes

• The ring of muscle at the bottom of the oesophagus (called the lower oesophageal sphincter) relaxes at the wrong time, letting acid back up.
• Certain foods and drinks can trigger reflux, like spicy food, citrus, tomatoes, chocolate, caffeine, and alcohol.
• Eating large meals close to bedtime.
• Pregnancy — hormone changes can relax the muscle.
• Hiatus hernia — when part of the stomach pushes up into the chest.

Risk factors

• Being overweight or obese
• Smoking
• Drinking alcohol
• Stress or poor sleep
• Certain medicines (like some pain relievers) — ask your pharmacist or doctor
• Lying down or bending over soon after eating

When to see a doctor

See a doctor urgently if:

• Chest pain that feels like heartburn but happens with shortness of breath, sweating, or pain in the arm or jaw — call your local emergency number
• Vomiting blood
• Black or bloody stools

Book a routine appointment if:

• Frequent heartburn more than twice a week
• Symptoms that don’t go away with over-the-counter remedies
• Trouble swallowing
• A hoarse voice or chronic cough that won’t go away
• Unexplained weight loss

Diagnosis

Your doctor will ask about your symptoms, look at your medical history, and may do a physical exam. If needed, they can refer you for tests.

Tests that may be done

• Endoscopy — a thin, flexible tube with a camera is passed down your throat to look at your oesophagus and stomach.
• pH monitoring — a small probe measures acid levels in your oesophagus over 24 hours.
• Barium swallow — you drink a liquid that shows up on X-rays to see if acid is refluxing.

What to expect at your appointment

Most people don’t need any tests. Your doctor may suggest trying lifestyle changes and over-the-counter remedies first. If tests are needed, they are usually quick and done in a hospital or clinic.

Treatment

Treatment for acid reflux depends on how often you get it and how severe it is. The first step is usually lifestyle changes. For persistent symptoms, your doctor may recommend medicines that reduce or block stomach acid. In rare cases, surgery can help strengthen the muscle that stops reflux.

Self-care at home

• Eat smaller, more frequent meals
• Avoid foods that trigger your symptoms — common ones are spicy, fatty, acidic, or caffeinated foods
• Don’t lie down for at least 2–3 hours after eating
• Raise the head of your bed by 15–20 cm using blocks or a wedge pillow
• Try to maintain a healthy weight
• Quit smoking and limit alcohol
• Wear loose clothing around your waist

Medical treatments

There are several types of medicine that help reduce stomach acid. Some are available over the counter (like antacids, which neutralise acid quickly). Others, called H2 blockers or proton pump inhibitors, reduce the amount of acid your stomach makes. Always talk to your pharmacist or doctor about what is right for you. Do not take any medicine for a long time without medical advice.

When is surgery considered?

Surgery is only considered for people who have severe symptoms that don’t improve with medicines, or who cannot take medicines. The most common operation is called fundoplication. It tightens the muscle at the bottom of the oesophagus. This is a decision you would make together with your specialist.

Living with this condition

If you have acid reflux, a little planning can go a long way — especially when you travel. Think about what you eat, how you sit and sleep, and what you pack in your bag.

Lifestyle tips

• Carry snacks that are reflux-friendly, like plain crackers, rice cakes, or oat bars
• Drink plenty of water, but avoid fizzy drinks and too much coffee
• Take short walks after meals to help digestion
• When travelling, pack a wedge pillow or ask for extra pillows to keep your head raised
• Bring any medicines you use, in their original packaging, with a note from your doctor if it’s a controlled medicine
• If you’re flying, drink water and get up to stretch — good posture helps reduce pressure on your stomach

Diet and exercise

Eat small meals and chew food slowly. After a meal, go for a gentle walk rather than lying down. Exercise is good for managing weight and stress, but avoid very intense workouts right after eating. Also, avoid exercises that involve lots of bending or lying flat, like sit-ups or yoga poses that lower your head.

Mental health and emotional wellbeing

Living with frequent acid reflux can be stressful. The burning pain can interrupt sleep and make you worry about your health. It can also affect social events, especially around food. That’s normal. If you feel anxious or down, talk to your doctor — support is available.

Prevention

You can prevent or reduce acid reflux by making healthy habits part of your everyday life. Eat a balanced diet, keep a healthy weight, avoid trigger foods, and don’t smoke. When you travel, keep these habits in mind so symptoms don’t ruin your trip.

Complications

If left untreated

• Long-term acid reflux can damage the oesophagus, causing inflammation (oesophagitis)
• It can cause a narrowing of the oesophagus, making swallowing difficult
• It can lead to Barrett’s oesophagus — a change in the cells of the oesophagus that can increase the risk of cancer
• It can cause chronic cough or asthma symptoms

Long-term outlook

With the right support, most people can manage acid reflux successfully. A combination of lifestyle changes and — if needed — medicines can relieve symptoms and protect your oesophagus. For the small number of people who need surgery, results are usually very good.

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