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Controlling Heartburn With Lifestyle Changes
By Sharon Gillson, About.com Guide
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
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Eat smaller, more frequent meals
Large meals expand your stomach and increase upward pressure against the esophageal sphincter. Having a very full stomach can make it hard for the Lower Esophageal Sphincter (LES) to stay closed. Eating less each meal or smaller, more frequent meals can help lower the risk of acid reflux associated with mealtimes.
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- Eat smaller, more frequent meals
- Limit your intake of acid-stimulating foods and beverages
- Don't lie down for about three hours after you eat
- Elevate your head a few inches while you sleep
- Maintain a reasonable weight
- Don't smoke
- Don't drink alcohol
- Relax
- Don't wear belts or clothes that are tight fitting around the waist
- Keep a heartburn record
Explore Heartburn / GERD
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