Understanding Heartburn

You can find relief from your heartburn with a few self-care remedies. This involves making a few lifestyle and diet changes.

Here are a few suggestions:

• Eat frequent smaller meals instead of three larger ones.
  This will help prevent excessive production of stomach acid.

• Eat slowly.
  One way to help you slow down while eating is to put your fork or spoon down between bites.

• Don't go to bed with a full stomach.
  Stay up at least three hours after eating your last meal or large snack before going to bed. This gives acid levels a chance to decrease before your body is in a position where heartburn is more likely to occur.

• Raise the head of your bed several inches.
  With your head elevated, it will help prevent reflux during the night.

• Avoid your heartburn triggers.
  Examples of foods and beverages that can trigger heartburn are coffee (including decaf), alcohol, fatty foods, caffeine-containing beverages and foods, onions, peppermint, chocolate, citrus fruits or juices, tomatoes.

• Stop smoking.
  Nicotine can weaken the lower esophageal sphincter, the muscle that controls the opening between the esophagus and stomach and prevents the acid-containing contents of the stomach from entering the esophagus.

• Wear looser-fitting clothes.
  Tight clothing squeezes the midsection and tends to push stomach contents upward.

• Lose weight.
  If you are overweight, losing weight can help relieve your symptoms.

• Chew gum.
  Chewing gum can provide short-term heartburn relief by stimulating the production of saliva, which dilutes and flushes out stomach acid.

• Drink warm liquids.
  Drinking a glass of lukewarm water or herbal tea after a meal can dilute and flush out stomach acid.

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Part 1: Heartburn Basics

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_{Sources:
"Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)." NIH Publication No. 07–0882 May 2007. National Digestive Diseases Information Clearinghouse (NDDIC). 8 Aug 2007 <http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/>.}

"Is it just a little HEARTBURN or something more serious?." American College of Gastroenterology. 8 Aug 2007 <http://www.acg.gi.org/patients/pdfs/UnderstandGERD.pdf>.

"Heartburn and GERD FAQ." American College of Gastroenterology. 8 Aug 2007 <http://www.acg.gi.org/patients/gerd/faqansw.asp>.