01Eat smaller meals

  • Eating large meals puts pressure on your stomach and can increase the likelihood of acid reflux. Instead, try eating smaller, more frequent meals throughout the day.
  • Avoid eating too close to bedtime, as lying down can make it easier for stomach acid to flow back up into the esophagus.

02Avoid trigger foods

  • Certain foods are known to trigger heartburn symptoms. Common trigger foods include spicy or fatty foods, citrus fruits, tomatoes, onions, garlic, and chocolate. Pay attention to your body and avoid foods that seem to worsen your heartburn.
  • It's also a good idea to limit your intake of alcohol and caffeinated beverages, as these can relax the lower esophageal sphincter and contribute to acid reflux.

03Maintain a healthy weight

  • Being overweight or obese can increase the pressure on your stomach, leading to heartburn. Take steps to maintain a healthy weight through a balanced diet and regular exercise.
  • If you're currently overweight, consult with a healthcare professional who can provide guidance on an appropriate weight loss plan.

04Elevate the head of your bed

  • Raising the head of your bed by 6 to 8 inches can help prevent stomach acid from flowing back up into the esophagus while you sleep.
  • You can achieve this by placing blocks under the legs of your bed or using a wedge-shaped pillow to elevate your upper body.

05Quit smoking

  • Smoking can contribute to heartburn by increasing stomach acid production and weakening the muscles that keep stomach acid in the stomach.
  • If you're a smoker, consider quitting or seeking support to help you quit. Your heartburn symptoms may improve as a result.

Conclusion

By implementing these preventative measures, you can reduce the occurrence of heartburn and improve your overall digestive health. Remember to listen to your body and make adjustments to your diet and lifestyle as needed. If your heartburn symptoms persist or worsen, it's always a good idea to consult with a healthcare professional for further evaluation and guidance.

MethodsDetails
Eat smaller mealsEating smaller, more frequent meals can help prevent heartburn.
Avoid trigger foodsIdentify and avoid foods that trigger your heartburn symptoms.
Maintain a healthy weightBeing overweight can contribute to heartburn, so maintaining a healthy weight is important.
Elevate the head of your bedRaising the head of your bed can prevent stomach acid from flowing back up.
Quit smokingSmoking can worsen heartburn, so quitting smoking can improve symptoms.
heartburn
digestive health
acid reflux