You may eliminate or reduce the frequency of
heartburn by making the
following lifestyle changes: Control your weight.
Being
overweight is a major risk factor for
heartburn and GERD. Excess pounds put
pressure on your abdomen, pushing up your stomach and causing acid to back up
into your esophagus. Eat smaller meals. This reduces pressure
on the lower
esophageal sphincter, helping to prevent the valve from opening
and acid from washing back into your esophagus. Loosen your belt.
Clothes that fit tightly around your waist put pressure on your abdomen and the
lower esophageal sphincter. Eliminate heartburn triggers.
Everyone has specific triggers. Common triggers such as fatty or fried foods,
alcohol, chocolate, peppermint, garlic, onion, caffeine and nicotine may make
heartburn worse. Avoid stooping or bending. Tying your shoes
is OK. Bending over for longer periods to weed your garden isn''t, especially
soon after eating. Don''t lie down after a meal. Wait at least
three to four hours after eating before going to bed, and don''t lie down right
after eating. Raise the head of your bed. An elevation of
about six to nine inches puts gravity to work for you. You can do this by
placing wooden or cement blocks under the feet of your bed at the head end. If
it''s not possible to elevate your bed, you can insert a wedge between your
mattress and box spring to elevate your body from the waist up. Wedges are
available at drugstores and medical supply stores. Raising your head only by
using pillows is not a good alternative. Don''t smoke. Smoking
may increase stomach acid. The swallowing of air during smoking may also
aggravate belching and acid reflux. In addition, smoking and alcohol increase
your risk of esophageal cancer.