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 1 to 2 hours before going to bed.
Lying down with a full stomach can cause stomach contents to press harder against the hernia, increasing the chances of refluxed food.
Avoid foods that are known to increase heartburn.
Avoid the foods that can trigger your heartburn, either by increasing acid production and gastric pressure or by loosening the lower sphincter muscle.
Avoid bending over soon after eating.
Bending over shortly after eating a meal may result in regurgitating the food.
Avoid alcohol.
Alcohol increases the production of stomach acid. Alcohol also relaxes the lower esophageal sphincter (LES), allowing stomach contents to reflux back up into the esophagus. This is compounded if you have a hiatal hernia.
Sleep with your head and shoulder on an incline.
With the head higher than the stomach, gravity helps reduce this pressure, and keeps stomach contents where they belong--in the stomach.
Don't wear clothing that constricts the stomach.
Clothing, such as slenderizing undergarments, can squeeze the stomach, forcing food up against the hiatal hernia, and causing reflux.
Don't smoke.
Smoking stimulates the production of stomach acid. Smoking can also weaken and relax the lower esophageal sphincter.
Avoid activities that cause abdominal strain.
This includes heavy lifting and straining during bowel movements.
