2. Lifestyle Changes to Prevent Heartburn
a) Eat Smaller Meals
- Large meals put pressure on the stomach, leading to acid reflux.
- Instead, eat smaller, more frequent meals to aid digestion.
b) Avoid Trigger Foods
Certain foods weaken the lower esophageal sphincter (LES), allowing acid to escape into the esophagus.
Common heartburn triggers include:
❌ Spicy foods
❌ Citrus fruits (oranges, lemons, grapefruit)
❌ Tomatoes and tomato-based products
❌ Fried and fatty foods
❌ Carbonated drinks and caffeine
❌ Chocolate and mint
c) Don’t Lie Down After Eating
- Wait at least 2-3 hours after eating before lying down or sleeping.
- This prevents acid from flowing back into the esophagus.
d) Elevate Your Head While Sleeping
- Either raise the head of your bed by 6 to 8 inches or use a wedge pillow.
- This reduces nighttime acid reflux by keeping stomach acid from traveling upward.
e) Maintain a Healthy Weight
- Excess belly fat puts pressure on the stomach, pushing acid into the esophagus.
- Losing even a small amount of weight can reduce heartburn significantly.
3. Natural Remedies and Supplements
a) Apple Cider Vinegar (ACV)
- Drink a glass of water with one or two teaspoons of apple cider vinegar before meals.
- This may help balance stomach acid, but should be used cautiously.
b) Ginger
- Ginger has anti-inflammatory properties that can calm the stomach.
- Drink ginger tea or chew on fresh ginger to relieve heartburn.
