6 Incredible Tips to Manage Your Heartburn


Heartburn, or acid reflux, is a condition that occurs when the seal between your esophagus and stomach isn’t functioning correctly. This condition can have disruptive symptoms that affect your quality of life. That is why Lima acid reflux specialists at GI Physicians, Inc are dedicated to helping you manage this condition and get back to your life. However, you can do more to help manage your condition. Have a look at the following six incredible tips to manage your heartburn.

  1. Eat Responsibly

When taking your meals, please employ some eating etiquette as many heartburn cases reported are due to poor eating habits. Overeating is one of the known causes of acid reflux, and the fortunate thing is that you can avoid this. Rather than taking three big meals a day, what about you take four to five small meals a day. It will decrease your heartburn risks and relieve some of the symptoms if you already have experienced the condition.

When eating, also take your time to eat. Don’t eat fast, as it increases your risk for acid reflux. You can achieve this by putting a fork down between bites.

  1. Take Time Before Going to Bed

Going to bed with a full stomach is not recommended as it increases your heartburn risks and can only make the condition worse. Instead, ensure that you eat at least three hours before your bedtime. This will be time enough for your food to be digested and taken out of your stomach. This will encourage a reduction in acid levels before you lay down, putting your body in a position that can reduce heartburn.

  1. Sleep in an Elevated Position

If your heartburn is worsening when you lie down, it can help to try an elevated position. You can achieve this by raising the head of your bed to position your head and chest higher than your feet. You can put 6-inch blocks under your bed posts on the head side to achieve the elevation. Please do not use a pile of pillows, as this can only put your head in an elevated position, which can worsen your condition or cause other health complications such as neck pain.

  1. Time Yourself Before Exercises

No matter how you want to keep fit, don’t eat and proceed to your favorite exercise. It is advisable to wait for up to two hours after you have your meal before working out. Anytime sooner can increase your risks or make your symptoms worse. Additionally, take plenty of water before you begin your exercises and also during the exercises.

  1. Keep Off Heartburn Triggers

Certain foods are well known to bring heartburn symptoms. Therefore, it would be better to avoid such foods to avoid making the condition worse and reduce the heartburn risks. Some of the heartburn triggers include onions, chocolate, peppermint, tomatoes, citrus juices and fruits, high-fat and spicy foods, and beverages with caffeine.

  1. Stop Smoking and Avoid Alcohol

It has been found that the nicotine in cigarettes weakens your lower esophageal sphincter, which controls the opening between your stomach and esophagus. When it closes, it keeps off the acid from going up the esophagus and, therefore, when affected, can malfunction, increasing the risks of heartburn or making your symptoms worse. Experts also recommend avoiding alcohol as it can make your symptoms worse.

If you experience heartburn, you can get relief by seeking treatment from the GI Physicians, Inc team. They can also help you achieve the above lifestyle advancements to help manage your condition.

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