Managing Your Heartburn

After suffering with heartburn for several days or weeks, you may think that there is nothing you can do to find relief. But, you can get relief and prevent heartburn by making changes in your diet and lifestyle. Here are some suggestions.

• Don't go to bed with a full stomach. Eat meals at least 2 to 3 hours before lying down -- the added time will give acid levels a chance to decrease before putting your body in a position where heartburn is more likely to occur.
• Don't overeat. Decrease the size of portions at meal times, or try eating 4-5 small meals instead of 3 large ones.
• Eat slowly. Take time to eat -- don't rush. Try putting your fork down between bites.
• Wear looser-fitting clothes.
• Avoid heartburn triggers. Stay away from foods and beverages that trigger your heartburn symptoms (for example, onions, peppermint, chocolate, caffeine-containing beverages and foods, citrus fruits or juices, tomatoes, or high-fat foods). A good way to figure out what foods cause your symptoms is to keep a heartburn diary
• Shed some pounds. If you are overweight, losing weight can help relieve your symptoms.
• Stop smoking. Nicotine, one of the main active ingredients in cigarettes, can weaken the lower esophageal sphincter, the muscle that controls the opening between the esophagus and stomach, preventing the acid-containing contents of the stomach from entering the esophagus.
• Avoid alcohol. If your aim is to unwind after a stressful day, try exercise, walking, meditation, stretching, or deep breathing instead of drinking alcohol.
• Drink warm liquids. Try drinking herbal tea when you need relief.
• Keep a diary or heartburn log. Keep track of when heartburn hits and the specific activities that seem to trigger the incidents.

If your heartburn is worse when lying down:

• Raise the head of your bed so that your head and chest are higher than your feet. You can do this by placing 6-inch blocks under the bed posts at the head of the bed. Don't use piles of pillows to achieve the same goal. You will only put your head at an angle that can increase pressure on your stomach and make your heartburn worse.
• Eat earlier. Try not to eat within three to four hours before you go to sleep.

If your heartburn worsens after exercise:

• Time your meals. Wait at least two hours after a meal before exercising. If you work out any sooner, you may trigger heartburn.
• Drink more water. Drink plenty of water before and during exercise. Water aids digestion and also prevents dehydration.