Apart from medications prescribed by doctor, the following measures will help you control your symptoms.
- Lose weight. If you are overweight, pressure of excess weight can increase the chance of stomach acid will backup into your esophagus
and throat. - Avoid alcohol. Alcohol increases the production of stomach acid. Alcohol also relaxes the lower esophageal sphincter (LES).
- Avoid bending over soon after eating. Bending at the waist increases pressure on the stomach and can increase heartburn symptoms.
- Sleep with head and shoulders elevated. Lying flat allows stomach contents to press against the LES. Also having the head higher than
stomach allows gravity to keep stomach contents such as acid where they belong.This can be done by placing bricks below the head end of the bed. - Sleep on your left side. Studies have shown that this position aids digestion and helps with the removal of stomach acid. Sleeping on the
right side has been to worse heartburn. - Wait atleast two to three hours after eating to go to bed.
- Make sure your bed clothes are loose fitting.
- Stop smoking. Nicotine can weaken the lower esophageal sphincter. Smoking also stimulates the production of stomach acid.
- Relax! Stress may lead to increase in stomach acid production. It is also known to lead to behaviors such as overeating, can trigger
heartburn. - Get regular exercise. Exercise can also help with digestion.
- Drink plenty of water. It helps with digestion.
- Check you medications. Some medications can worsen heartburn symptoms, so talk to your doctor if you have any concerns.
- Eat your big meal at lunch instead of dinner.
- Eat 6 smaller meals each day instead of 3 larger ones. This will help keep the stomach from becoming too full, help prevent excessive
production of stomach acid. - Don’t eat too quickly.
- Avoid late night snacking.
- Limit the amount of citrus fruits you eat such as oranges.
- Avoid spicy foods, cut back chilli and pepper.
- Limit acidic foods , such as tomatoes and oranges.
- Limit fried foods, especially if they are greasy or oily.
- Limit tomato based products such as ketchup, sauce, and spaghetti sauce.
- Limit the amount of chocolate you eat.
- Avoid caffeinated drinks such as colas and coffee.