It makes sense that we think of heartburn as a pain that results from food. After all, the first step to treating the pain is to identify and reduce your consumption of "trigger foods." These are foods that bring on heartburn symptoms; they include chocolate, citrus, dairy, and anything high in fat. And if heartburn persists, it is then common to jump to the third step: medication, which can be purchased over the counter and taken to provide instant relief.
Did you notice we skipped a step? Many people don't realize that between regulating food intake and taking medicine lies the second step to minimizing heartburn: lifestyle changes. These are small, simple things you can do throughout your day-alternative ways of eating, exercising, and, yes, sleeping-to minimize heartburn. With help from the National Heart Burn Alliance, here are eight lifestyle triggers to help minimize heartburn.
1. Time your meals. It's not just what you eat, it's when. By eating meals 2 to 3 hours before lying down, your acid levels have a chance to decrease before you lie down.
2. Don't gulp. Overfilling the stomach can lead to reflux and heartburn. By slowing down and chewing your food, you're less likely to put food in your stomach when it's already satisfied.
3. Suck on hard candy. This helps produce saliva, a natural protector against damage to the esophagus. However, do not choose mint candies, as they can relax the lower esophageal sphincter (LES), which allows stomach acid to build up and burn delicate tissues of the esophagus.
4. Avoid bouncy exercises. Anything that requires you to move against gravity-jogging, aerobics, jump-rope-jostles the contents of your stomach and causes acid to wash back up into the esophagus. As an alternative for cardiovascular exercise, try stationary machines such as the elliptical, rower, or bicycle.
5. Stop smoking. Cigarette smoking inhibits saliva. Also, it may stimulate acid production and relax the valve that prevents stomach acid from entering the esophagus.
6. Elevate your bed head. Use blocks to prop the head of your bed 4 to 6 inches. This simple method uses gravity to prevent acid from creeping into your esophagus when you're lying down.
7. Loosen your clothes. Tight belts, pants, and tops can increase abdominal pressure.
8. See your doctor. If you have chronic heartburn and find medication is the only relief, it's extremely important to see your doctor regularly. Some prescription and over-the- counter medication can actually worsen heartburn, and some antibiotics can be irritating to the esophagus. Additionally, asthma medications can lower LES pressure and stimulate stomach acid production.
Lifestyle Changes to Minimize Heartburn
By Nathan Schiller
Reviewed by QualityHealth's Medical Advisory Board
Updated: January 19, 2009
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