Heartburn is a common and irritating condition that can cause discomfort and pain in the chest and upper abdomen. Fortunately, there are ways to prevent heartburn and reduce the symptoms. Here are seven tips for avoiding heartburn:.

1. Watch What You Eat

The first rule of avoiding heartburn is to watch what you eat. Certain foods can trigger heartburn symptoms, including fatty or fried foods, spicy foods, citrus fruits, tomatoes, onions, garlic, chocolate, coffee, and alcohol.

Keep a food diary to track which foods make your heartburn worse, and then avoid them as much as possible.

2. Eat Smaller, More Frequent Meals

Large meals can put pressure on your stomach and cause heartburn. Eating smaller, more frequent meals can help to keep your stomach from becoming too full. Try eating five or six small meals throughout the day instead of three large ones.

3. Don’t Lie Down After Eating

Lying down immediately after eating can increase the risk of heartburn. Try to remain upright for at least two hours after eating to give your stomach time to digest the food properly.

If you need to rest, prop your head up with pillows to keep your upper body elevated.

4. Maintain a Healthy Weight

Being overweight can increase the risk of heartburn. Excess weight puts pressure on the stomach, which can cause stomach acid to flow back into the esophagus. Maintaining a healthy weight through diet and exercise can reduce the risk of heartburn.

5. Wear Loose-Fitting Clothing

Tight-fitting clothing can put pressure on your stomach and increase the risk of heartburn. Wear loose-fitting clothing, especially around the waist, to reduce the risk of heartburn symptoms.

6. Avoid Smoking and Secondhand Smoke

Smoking can increase the risk of heartburn because it relaxes the valve between the stomach and esophagus, allowing stomach acid to flow back into the esophagus. Secondhand smoke can also worsen heartburn symptoms.

If you smoke, try to quit, and avoid exposure to secondhand smoke as much as possible.

7. Manage Stress

Stress can increase the risk of heartburn by causing the stomach to produce more acid. Practice stress-reducing techniques, such as deep breathing, meditation, or yoga, to reduce the risk of heartburn symptoms.