Eat 6 small meals instead of 3 big meals.
This keeps your stomach from getting too full, and reduce gastric pressure.
Don't eat or drink anything for at least 2 hours before going to bed.
Lying down with a full stomach increases the chances of refluxed food.
Avoid foods that can trigger your heartburn.
There are several foods and beverages that can trigger your heartburn, either by increasing acid production and gastric pressure or by loosening the lower sphincter muscle.
Avoid alcohol.
Alcohol increases the production of stomach acid. Alcohol also relaxes the lower esophageal sphincter (LES), which allows acid reflux.
Use an antacid.
Antacids will work very quickly on heartburn. Your doctor may suggest taking a H2 blocker, which works up to 12 hours. Since they take an hour or so to begin working, your doctor may suggest taking a H2 blocker in combination with an antacid. If you don't find relief from these, your doctor may prescribe a proton pump inhibitors.
Sleep with your head and shoulders elevated.
With the head higher than the stomach, gravity helps reduce this pressure, and keeps stomach contents where they belong--in the stomach.
Don't smoke.
Smoking stimulates the production of stomach acid.
Relax.
While stress hasn't been linked directly to heartburn, it is known that it can lead to behaviors that can trigger heartburn. Follow these relaxation tips to alleviate stress.
