Prevention of Heartburn

How do I prevent and manage my heartburn?

You can prevent and manage your heartburn by making changes in your diet and lifestyle.

The first things to try are the following:

• Don’t go to bed with a full stomach. Eat meals at least three to four hours before you lie down. This gives the stomach a chance to empty and reduces the chance of heartburn.
• Don’t overeat. Decrease the size of portions at meal times, or eat four to five small meals instead of three large ones.
• Eat slowly. Remember to put your fork down between bites.
• Wear loose-fitting clothes.

You may want to try other approaches, in which you:

• Avoid the foods and beverages that trigger your heartburn symptoms. Write down the foods that seem to cause your discomfort in a heartburn diary.
• Shed some pounds to relieve your symptoms. If you are overweight, follow a healthy weight loss plan.
• Stop smoking. Nicotine can weaken the lower esophageal sphincter (or LES). This muscle controls the opening between the esophagus and stomach. The LES prevents the acid-containing contents of the stomach from entering the esophagus.
• Avoid alcohol. Instead of drinking, try exercise, walking, meditation, stretching, or deep breathing to relieve stress.
• Drink warm liquids, such as herbal tea.
• Keep track of when heartburn hits and the specific activities that seem to trigger the incidents.

How you can ease heartburn and acid reflux yourself

Simple lifestyle changes can help stop or reduce heartburn.