Manage Heartburn With These 10 Lifestyle Changes

Heartburn, commonly known as acid reflux disease. Heartburn is a condition that many people strive to manage heartburn effectively. It is mainly caused due to minor dysfunction of lower esophagus muscles. In this disease, the acids from the stomach reflux to the esophagus, causing a burning sensation in the chest.

Some foods or habits may worsen the burning sensation but you can manage heartburn with these 10 lifestyle changes:

1. Have dinner at least 2 hours before sleeping

When you are in a sleeping position, you are more likely to get heartburn than while standing or sitting. Due to this if you sleep immediately after dinner the acids will reflux and lead to severe heartburn. Hence, it is advisable to have dinner at least 2-3 hours prior to bedtime.

As a result, the food is well digested and the acids do not flow back to your esophagus.

2. Avoid citrus fruits and other vegetables causing heartburn

Citrus fruits contain natural acids. When they enter your stomach, they may release more acids and worsen your heartburn. Incorporating non-acidic fruits and vegetables into your diet can help maintain a balanced pH level in your stomach.

Opting for foods like bananas, melons, and leafy greens can reduce acid production and ease symptoms. Hence, avoid having citrus fruits or juices and vegetables like tomatoes and onions to manage heartburn.

3. Quit smoking

Cigarette contains nicotine, which can weaken, or damage the lower oesophageal sphincter. This organ is responsible for controlling the opening between your stomach and esophagus. Constant smoking can lead to a wide opening, which will allow the acids to enter your esophagus causing heartburn.

Quitting smoking not only helps to manage heartburn but also improves overall digestive health. Reducing or eliminating nicotine intake can significantly lower the risk of acid reflux.

4. Switch to comfortable clothing

If you suffer from heartburn constantly and love wearing tight or skin fitted clothes then it’s high time you stop doing so! Tight clothes such as high waist jeans, skirts, body shapers, etc put unnecessary pressure on your stomach that may add to your heartburn.

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5. Improve your bed structure

Sleeping with piles of pillows under your head and legs will surely not help you to manage your heartburn. Instead, just add a few blocks under the head and leg of your bed. This will allow you to maintain an ideal sleeping position and prevents the stomach acids from reflux.

6. Maintain a healthy weight

Being overweight can add to heartburn problems. As it puts more pressure on your stomach and leads to problems with the digestive system and blood circulation. A healthy weight may help you a lot to manage heartburn.

Regular physical activity and a balanced diet can make a big difference. Even small changes in weight can reduce symptoms significantly.

7. Avoid alcohol and spicy food

Alcohol is anyway not good for the body and in case of heartburn, it is a big “NO-NO”! Both spicy food and alcohol increase the acid level in your stomach, which triggers heartburn.

Limiting alcohol intake can significantly reduce symptoms. Opt for water or non-acidic beverages instead.

8. Eat slow and small

If your stomach is full all the time, it will lead to indigestion and further to heartburn. Hence, experts advise having 4-5 small meals during a day, as it will digest soon. Also, eat your food slowly in order to analyze how hungry you actually are and avoid overeating.

9. Do not make heavy body movements after eating

After eating, a small walk is okay but making extreme body movements or even bending is not advisable. As it may trigger the stomach acids to reflux. Give your body some time to digest before engaging in physical activities. Staying upright for a while can also help prevent heartburn.

10. Avoid consuming medicines that irritate the esophagus

Some medicines for basic aches or painkillers can also release acids in your stomach and cause heartburn. See to it that you avoid such medicines and find a substitute for them.

It takes minor lifestyle changes to maintain good health and to get rid of issues like manage heartburn.

Frequently Asked Questions

1. What causes heartburn and why does it happen?

Heartburn happens when stomach acid sneaks up into your esophagus. It’s that annoying burning feeling right in your chest. Usually, it’s because the muscle that keeps acid in your stomach (the LES) gets lazy or doesn’t close properly.

Eating too much, lying down after meals, or indulging in spicy and acidic foods can set it off. Even stress and extra weight can make it worse.

2. Are there specific foods that commonly trigger heartburn?

Yes, some foods often trigger heartburn for many. Spicy meals, citrus fruits, and tomato dishes like sauce or soup can stir up acid. Fatty stuff, such as fried foods or rich cheese, slows the digestion and make it worse.

Chocolate and caffeine, like coffee or cola, relax the stomach valve. Peppermint can surprisingly do the same.

3. Can drinking water help relieve heartburn?

Yes, drinking water can help relieve heartburn. It dilutes stomach acid and pushes reflux back down. It’s a quick, easy fix, though it might not work for everyone every time.

4. Can drinking water help relieve heartburn?

To stop heartburn at night, prop your head up with pillows or a wedge. This keeps acid where it belongs. Skip food two to three hours before bed. Lie on your left side, as it aids digestion. Wear loose sleepwear to ease pressure. Simple moves for peaceful, burn-free sleep.

Reference:
• Healthline

• WebMD