Introduction

Summer is a time for fun and relaxation, but for many people, it can also bring unwelcome symptoms like heartburn.

Whether you’re lounging by the pool, enjoying a BBQ, or traveling to your favorite vacation destination, it’s important to know how to prevent and manage heartburn during the summer months. In this article, we will explore the dos and don’ts for dealing with summer heartburn, so you can make the most of your summer without the discomfort.

1. Do Stay Hydrated

Staying hydrated is crucial for overall health, but it can also help prevent heartburn. Sipping on water throughout the day can help dilute stomach acid and reduce the chances of acid reflux.

However, avoid drinking large amounts of water all at once, as this can put pressure on the stomach and trigger heartburn. Instead, aim for small, frequent sips to keep your body hydrated without overloading your stomach.

2. Don’t Overindulge in Spicy Foods

Summer is a time for indulging in delicious foods, but be cautious when it comes to spicy dishes. Spicy foods can irritate the esophagus and lead to heartburn.

If you can’t resist the temptation, try opting for milder versions of your favorite spicy foods or adding cooling ingredients like yogurt or cucumber to offset the heat.

3. Do Eat Smaller, More Frequent Meals

Instead of consuming large meals, opt for smaller, more frequent meals to reduce the risk of heartburn. Eating smaller portions can help prevent the stomach from becoming too full, which can trigger acid reflux.

Additionally, take your time while eating and chew your food thoroughly to aid digestion.

4. Don’t Lie Down Immediately After Eating

Avoid lying down or reclining immediately after a meal, especially if you’ve indulged in a hearty summer feast.

Gravity helps keep stomach acid in its place when you’re upright, but lying down can allow acid to flow back up into the esophagus. To prevent heartburn, wait at least two to three hours after eating before lying down or going to bed.

5. Do Elevate the Head of Your Bed

If you frequently experience heartburn at night, elevating the head of your bed can be beneficial. By raising the angle of your upper body, you can help keep stomach acid from flowing back up into the esophagus while you sleep.

Placing blocks under the legs at the head of your bed or using a wedge pillow can help achieve the desired elevation.

Related Article Summer Reflux: Foods to Avoid

6. Don’t Smoke or Use Tobacco Products

Aside from the numerous other health risks associated with smoking and tobacco use, these habits can also exacerbate heartburn symptoms. Smoking relaxes the lower esophageal sphincter, a muscle that helps prevent stomach acid from flowing back up.

As a result, quitting smoking or avoiding tobacco products can significantly reduce the occurrence of heartburn.

7. Do Avoid Trigger Foods and Drinks

Identifying and avoiding trigger foods and drinks can go a long way in managing heartburn. Some common culprits include citrus fruits, tomatoes, chocolate, caffeine, carbonated beverages, and fatty or fried foods.

If certain foods or drinks consistently cause heartburn for you, it’s best to steer clear of them or consume them in moderation.

8. Don’t Wear Tight Clothing

Summer fashion often involves wearing tight clothing, but this can contribute to heartburn. Tight clothing, especially around the waist and abdomen, can put pressure on the stomach, pushing acid upward.

Opt for loose-fitting, comfortable clothing that allows your stomach to expand naturally and reduces the likelihood of heartburn.

9. Do Manage Stress

Stress is a common trigger for heartburn, so it’s important to keep your stress levels in check, especially during the summer months.

Engaging in stress-reducing activities such as yoga, meditation, or deep breathing exercises can help prevent heartburn. Additionally, make sure to get enough rest and prioritize self-care to keep stress at bay.

10. Don’t Overdo the Alcohol

Alcoholic beverages can relax the lower esophageal sphincter and increase acid production, leading to heartburn. While it’s tempting to indulge in summer cocktails and beer, moderation is key.

Limit your alcohol consumption, opt for lighter options, and make sure to drink plenty of water alongside alcoholic beverages to minimize the chances of heartburn.

Conclusion

By following these dos and don’ts for managing summer heartburn, you can enjoy the season without the discomfort and inconvenience of acid reflux.

Remember to stay hydrated, choose your meals and drinks wisely, and be mindful of your overall lifestyle choices. With a little bit of precaution and care, you can make the most of your summer while keeping heartburn at bay.