Self-Care Tips for Heartburn

You may eliminate or reduce the frequency of heartburn by making the following lifestyle changes:

Control your weight. Being overweight is one of the strongest risk factors for heartburn. 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 at the head of your bed. 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.