How to manage Heartburn? Simple lifestyle changes

Heartburn is a common problem when lower esophagus don’t work right, it’s normally called gastroesophageal Reflux Disease (GERD). In this problem the acid and food flow back from stomach to the esophagus. Heartburn reduces the quality of life and damage of esophagus lead to cancer when ignored or not treated well.

There are some following simple life style changes that an individual can do to avoid heartburn.

Eat in a smart way avoid overeat:

Overeating create big mess in the stomach. With full stomach it takes a lot of time to digest the food and stomach don’t get empty easily that create reflux. Always try to take frequent meals like 4 to 5 small meals instead of 3 big portions of meal.

Never go to bed with full Stomach:

Make a good habit of taking meals at least 2 to 3 hours before going to bed for sleep. This helps is digesting the food and stomach will be empty. Stomach gets less acidic.

Take chunks of Food:

Make chunks while eating. Put your fork down while eating and chew the bite well. It helps in digestion of food and reduce risks of reflux.

Don’t eat late-night:

When you take meal late night or while lying on the bed it worsen the reflux and cause heartburn. Give enough time to stomach the get empty. The process of digestion low down in the night and stomach remain full of food.

Don’t eat heartburn triggers:

Must avoid the following food and drinks to avoid heartburn symptoms.


Citrus fruits



Spicy and junks foods



Avoid smoking and Alcohol:

Nicotine in cigarettes can affect the esophageal sphincter. Sphincter gets tight from the bottom that make more reflux. Avoid use of alcohol after a hectic day.

More Water Intake:

To avoid risk of heartburn drink more water before or during exercise. It also helps in losing weight. Overweight individuals easily get heartburn.


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