Heartburn Relief – Lifestyle Changes

You may think that taking a medicine is the only way heartburn relief if you are suffering from frequent heartburn. However, this isn't always the case. If you have a primary condition then you should have a doctor find the best heartburn relief method for the condition.

However, if you simply have a case of heartburn then there are ten lifestyle changes that you can make to help enhance your heartburn and possibly treat it completely as long as you stick with the changes.

Heartburn Relief – Eating Smaller And Frequently

The first thing is to start eating smaller, more frequent meals. By eating large meals, you are expanding your stomach and increase the pressure on the esophageal sphincter. This makes it hard for the lower esophageal sphincter (LES) to stay closed. By eating less at a meal and more frequently, you can lower your risk of getting heartburn disease.

Don’t Lie Down For3 Hours After Eating

Another lifestyle change is to try not to lie down until at least three hours after you eat. If you lie down sooner than this the acid that is working to break down your food may flow upwards causing heartburn. Plan for an early dinner and try not to eat any late night snacks.

Limit Acid Stimulating Foods

Limiting the amount of acid stimulating foods and beverages is another option. You should eat the foods that rarely cause heartburn and avoid eating those that do cause heartburn. You may have to experiment with your foods in this case since everyone is different and for some the foods they can and cannot eat may be different.

Some of the major heartburn triggers include coffee, tea, caffeinated and carbonated beverages, alcoholic beverages, spices, pepper, onions, tomatoes and tomato based products, citrus fruits, fried and fatty foods, chocolate and peppermint.

Heartburn Relief By Losing Weight

Maintain a reasonable weight is another lifestyle change. Obesity is known to create abdominal pressure, which pushes stomach contents into the esophagus. As little as a ten percent decrease in weight will improve many people's heartburn symptoms.

Heartburn Relief – Elevate Your Head While Sleeping

Along these lines, another idea is to elevate your head a few inches while you sleep. By laying down flat, you put pressure on the stomach's contents against the LES. With your head, a few inches higher the gravity helps reduce this pressure.

No Alcohol

Don't drink alcohol if you want to help your heartburn. Alcohol should be avoided as much as possible if you suffer from heartburn. However if you still want an alcoholic beverage then you should do so in moderation.

Quit Smoking

Quitting smoking or never smoking is another change that helps heartburn. Cigarette smoke causes the production of saliva and lowers the amounts of bicarbonates in the saliva, which help to neutralize stomach acid. Therefore, the longer you smoke the more chance you have that your body will be unable to keep down the stomach acid.

Heartburn Record

Another lifestyle change is to keep a heartburn record. For seven days, keep a record of what you eat and when you eat. Then record what triggers your heartburn and how severe each episode of heartburn is. Write down how your body reacts and what you do to find relief. You can take this information to your doctor so they can help you determine the best lifestyle changes needed to give you maximum relief.

Relax

Another lifestyle changes is to relax. While stress isn't directly linked to heartburn, it can lead to behaviors that trigger heartburn. When you are under stress you, normal meal and exercise plan may be disrupted. Therefore, find ways to alleviate stress in your life.

Heartburn Relief – Wearing Belts Or Clothes

Try not to wear belts or clothes that are tight fitting around the waist. This will squeeze the stomach and force food up against the LES causing food to reflux into the esophagus.