How To Relieve Heartburn
Food Swaps
What you eat can trigger heartburn. For instance, acidic foods can increase the risk that you’ll suffer from acid reflux (another term for heartburn) which is when stomach acid travels up your esophagus.
One way to help control heartburn through your diet is to eat smaller meals more frequently, rather than large meals spaced out across the day.
Below, learn about some foods to avoid and swaps to make that may help get rid of heartburn.
At Breakfast
Try to avoid fruits in the citrus family. Instead, go for less-acidic options like berries, bananas, or pears added to low-fat yogurt.
At Lunch
Skip spicy fried foods. Grilled meats and veggies may be less likely to trigger heartburn. If that sounds too bland, remember that most herbs aren’t off limits.
At Dinner
If you’re having pasta, don’t toss it in tomato-based sauces. Instead, try less acidic options that won’t be as likely to cause heartburn. Go easy on the garlic though, since garlic can be a possible heartburn trigger. If you like to have an alcoholic drink with dinner, shy away from wine, which is acidic. Better yet, choose alcohol-free options as alcohol itself can set off heartburn.
After Dinner
Say no to coffee, caffeinated beverages, late-night snacks, and peppermint tea. Try any other caffeine-free herbal tea instead. Try not to consume anything 3-4 hours before your bedtime.
Sleep Without Stress
Lots of people suffer from increased heartburn symptoms at night. This is because when you lie down to go to sleep, you lose gravity’s effect of helping to keep your stomach acid down where it should be. Read below for some tips on how to stop heartburn at night.
Raise The Head Of Your Bed
Research shows that elevating the head of your bed results in fewer acid reflux episodes. You can try a wedge pillow for elevation.
Slip Into Something More Comfortable
Clothing that’s tight around your stomach adds pressure, which can force acid up. Try changing into loose workout clothes or pajamas to prevent this from happening.
Sleep On Your Left Side
People who sleep on the left side tend to have shorter bouts of reflux than those who sleep on their right.
Don’t Lie Down Too Early In The Evening
You might feel like relaxing on the sofa after dinner, but try to sit up or stand for three hours after eating. Gravity will help keep the acid down where it belongs.
Working Out
Exercise is vital for your overall health. In fact, it can help to lose weight if you are overweight and suffer from frequent heartburn. However, high-impact sports and exercises like running and martial arts can worsen heartburn symptoms.
Find out below how you can stay healthy by exercising without suffering from acid reflux afterwards.
Switch Up Your Workout
When it comes to your digestive system, not all workouts are created equal. Exercises that are most likely to trigger heartburn are those that put a lot of strain on your abdomen (such as lifting heavy weights or competitive cycling) and those in which you jump up and down or that involve a lot of bouncing (such a vigorous running or high-impact gymnastics). You may want to consider other options such as swimming, fast walking and yoga.
Time It Right
Hitting the gym right after a meal can be a recipe for heartburn. Wait at least two hours before working out.
Lay Off The Protein And Fat
If you work out at the end of the day, don’t order a steak burrito bowl for lunch. Foods that are high in fat can bring on the burn, as they can cause the muscles keeping the acid in the stomach to relax at the wrong time.
GET NEXIUM-LEVEL RELIEF FROM FREQUENT HEARTBURN
‡ This product is not for immediate relief of heartburn and may take 1-4 days for full effect. Use as directed for 14 consecutive days.
