How to reduce heartburn.
Although you may not always be able to prevent heartburn, there are several things you can do to reduce your chances of triggering it. Here are a few to try:
Change your sleeping position
Sleeping on your left side and with your upper body elevated by a 6-to-10-inch wedge-shaped pillow may help reduce your heartburn.
Maintain a healthy weight
The more likely you are to suffer from heartburn. Extra pounds can put pressure onyour stomach causing acid to back up into your esophagus. Losing even a couple of extra pounds can help.
Start by taking deep breaths, and if you’re feeling stressed at the office, take a break.Go outside to get some air and walk around the block. You’d be surprised what thechange of pace can do. Yoga and meditation can also be great stress relievers.
Eat smaller meals
Instead of three big meals, try eating smaller ones with snacks in between. This willhelp reduce the amount of acid production in your stomach, and lower your chancesfor heartburn.
Consider including foods that are low in fat and high in protein and make sure thatyou stop eating before you’re full.
Avoid certain foods
While spicy foods are the most commonly reported food that triggers heartburn,food triggers can vary from person to person. Carbonated drinks, high-fat content foods, caffeine, citrus fruits, and even chocolate can cause heartburn.
Rethink your workout
Exercises like sit-ups and crunches can increase pressure on your stomach, pushing acid into the esophagus to trigger heartburn pain. Other activities like running, cause you to bounce, increasing your risk of getting heartburn. Try calmer activitieslike walking and talk to a personal trainer to see what’s less likely to trigger heartburn.
Smoking is a well-known trigger for heartburn. The nicotine and other chemicals incigarettes can relax the lower esophageal sphincter as they enter the body. Quitting, or at least cutting back, can help with your heartburn symptoms and improve your overall health.