Eight Ways to Prevent Heartburn
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By Robin Westen
Approximately 25 million Americans have acid reflux or heartburn on a daily basis, and more than 60 million of us suffer at least once a month. The good news is there are simple lifestyle changes you can make to help reduce, even prevent, heartburn. Here’s how:
Eat Less, More Often
A full stomach can put extra pressure on the lower esophageal sphincter (LES), which will increase the chance that some food will leak back, or reflux, into the esophagus. -
Certain beverages and foods increase the risk of reflux by relaxing the LES. These include: alcohol, any beverages containing caffeine such as coffee, tea and cola drinks, carbonated beverages, citrus fruits and juices, tomatoes and tomato sauces, chocolate, and spicy and fatty foods. -
Time Your Last Meal of the Evening
Don't eat within two to three hours before bedtime. Lying down with a full stomach can cause stomach contents to press harder against the LES, increasing the chances of refluxed food. -
Drop Extra Weight
Obesity increases abdominal pressure, which can then push stomach contents up into the esophagus. -
Raise Your Head
Lying down flat presses the stomach's contents against the LES. With your head higher than the stomach, gravity helps reduce this pressure. So make sure you place an extra pillow under your head when you nap or sleep. Wedged-shaped pillows also work well. -
Loosen Up
: Don't wear belts or clothes that are tight fitting around the waist. Clothing that fits tightly around the abdomen will squeeze the stomach, forcing food up against the LES, and can cause food to reflux into the esophagus. Also avoid slenderizing undergarments. -
Quit Smoking
The chemicals in cigarette smoke weaken the LES as they pass from the lungs into the blood. -
Take Meds on Schedule
If you have a hard time remembering to take your heartburn medication, taking it at the same time each day will help. Or match it with another daily activity that you never forget doing, such as brushing your teeth or putting moisturizer on your face.
About the Author
Robin Westen is ThirdAge's Medical Director. Check for her daily updates. Her latest book, co-authored with Dr. Alyssa Dweck, is "V is for Vagina."
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