Tips for preventing and
controlling Heartburn (Gastro-esophageal Reflux Disease)
1. Check your medicines: Avoid drugs, particularly painkillers that may contribute
to heartburn.
2. Examine your diet: Avoid foods that seem to trigger heartburn
like caffeine, chocolate, high-acid foods (such as citrus and tomato juices) and
mint-flavored foods. Dairy foods can be triggers in people who are lactose-intolerant.
Avoid fatty foods, especially animal fat. Also, it is a myth that carbonated drinks
relieve heartburn. Just the opposite is true.
3. Quit smoking: Tobacco irritates the digestive tract and
contributes to heartburn.
4. Avoid alcohol: It can cause and aggravate heartburn.
5. Lose weight: Losing weight even a little can alleviate
heartburn.
6. Change your eating habits: Eat small, frequent meals rather
than three large ones. Don't eat late at night, and don't lie down right after eating.
7. Prop yourself up: Elevate the upper portion of your body when
you sleep. An extra pillow under your head won't do it. Your chest and shoulders need to
be elevated, too.
8. Exercise: A regular aerobic exercise program, even a brisk
daily walk, helps many people with heartburn. It reduces stress and helps you lose weight.
However, don’t exercise right after a meal.
9. Reduce stress: Stress doesn’t cause heartburn, but it can
make it worse. So stress-reduction may help you control heartburn.
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