Heartburn is a common discomfort that affects many individuals. It occurs when stomach acid flows back into the esophagus, causing a burning sensation in the chest and throat.
Although occasional heartburn is normal, persistent occurrences can damage the throat and esophagus.
Fortunately, there are several ways to avoid heartburn or manage it when it occurs.
1. Control Your Diet
The best way to avoid heartburn is to monitor what you eat and drink. Certain foods and beverages can exacerbate heartburn, including spicy or fatty foods, caffeine, alcohol, and citrus fruits.
Eat smaller portions throughout the day and avoid eating a large meal before bedtime.
2. Quit Smoking
Smoking can cause irritation to the lining of the esophagus, which can lead to heartburn. Smoking also causes the muscles in the stomach to weaken, leading to acid reflux which can cause heartburn.
3. Maintain a Healthy Weight
Being overweight increases the risk of heartburn because it puts extra pressure on the stomach and causes the muscle between the esophagus and stomach to become weaker. Maintaining a healthy weight can significantly reduce the risk of heartburn.
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4. Elevate Your Upper Body While Sleeping
Sleeping with the upper body elevated can help reduce the occurrence of heartburn, especially when sleeping on your back. You can use a wedge pillow or raise the head of your bed by six to eight inches.
5. Wear Loose Clothing
Tight clothing, especially around the waist, can trigger heartburn by putting pressure on the stomach and causing acid to reflux into the esophagus. Avoid tight clothing and opt for loose-fitting clothes instead.
6. Reduce Stress
Stress can lead to heartburn by increasing acid production in the stomach. Engaging in stress-reducing activities such as yoga, meditation, or breathing exercises can significantly reduce the risk of heartburn.
7. Exercise Regularly
Regular exercise helps with weight management and reduces stress, thus reducing the risk of heartburn. Engage in moderate exercise such as walking, biking, or swimming for at least 30 minutes a day, three times a week.
8. Wait at Least Two to Three Hours Before Lying Down
Allowing enough time for digestion before lying down can help prevent heartburn. Try to wait at least two to three hours after eating before lying down or going to bed.
9. Avoid Trigger Foods and Beverages
Common trigger foods and beverages that cause heartburn include alcohol, caffeine, chocolate, citrus fruits and juices, fatty or spicy foods, and tomato-based products. Avoid these foods as much as possible.
10. Use Antacids and Acid Reducers
Antacids and acid reducers can help reduce symptoms of heartburn. Antacids neutralize stomach acid, while acid reducers reduce the amount of acid produced in the stomach. These medications are available over the counter and can be taken as needed.
