Reduce your portion sizes. Eating smaller meals more frequently can ease pressure on your stomach and lower acid reflux.
Avoid trigger foods. Common culprits include fatty or fried foods, chocolate, citrus fruits, tomato-based products, and spicy dishes. Keep a food diary to identify your personal triggers.
Maintain a healthy weight. Excess weight increases abdominal pressure, exacerbating heartburn. Losing even a modest amount of weight can make a difference.
Dietary Strategies for Heartburn Relief
- Elevate your head: Use extra pillows when sleeping to keep your head and chest elevated. This helps prevent stomach acid from flowing back up. Time your meals: Avoid eating large meals close to bedtime. Allow at least 2-3 hours between your last meal and sleep. Stay hydrated: Drink plenty of water throughout the day, but limit fluids during meals to avoid stomach distension.
Quit smoking. Smoking weakens the lower esophageal sphincter, increasing the likelihood of acid reflux.
Lifestyle Adjustments to Consider
Manage stress: Stress can worsen heartburn. Incorporate stress-reducing techniques like yoga or meditation into your routine. Avoid tight clothing: Tight clothing around your abdomen can increase pressure on your stomach, leading to reflux. Opt for looser-fitting clothes. Don’t lie down after eating: Remain upright for at least two hours after meals. This allows gravity to aid digestion.
Consult your doctor. If you experience persistent or severe heartburn, schedule a consultation with your physician. They can rule out other conditions and suggest appropriate treatment.
