What behaviors can trigger
Did you ever stop to think: Maybe some of my everyday routines are causing my heartburn? Everyone has rituals—from enjoying a morning coffee to snacking throughout a busy day—most are harmless. However, there are a few daily habits that could be contributing to your heartburn.
If you’ve ever had a large meal or eaten too fast, there’s a good chance you have experienced heartburn afterwards. Think about it; your stomach has to work overtime because you added too much food, too quickly.
It's healthier to have 3 small meals a day that are supplemented by healthy snacks whenever you feel hunger coming on. You won't get over-full, which will prevent your stomach from overproducing the acid that causes heartburn.
And, slow down. Put your fork and knife down between bites, and chew your food 20 times before swallowing2. It's also important to avoid eating too close to your bedtime.
Sometimes, we do things without batting an eye, when we really should be saying, “Why did I just do that?” For instance, lying down flat or exercising after eating—not smart moves. The first puts pressure on the stomach and increases your chances for reflux. And just imagine the contents of your stomach bouncing around during an exercise routine.
Next time, wait 30 minutes to 1 hour before working out, and 2 to 3 hours after eating before going to bed.
Wearing clothing or belts that are too tight around the abdomen can put constant pressure on your stomach, and when pressure builds, acid has no place to go but up and out. An easy fix, without costing you a dime, is to loosen your belt up a notch or two.