Tips to help you avoid heartburn
If you suffer from chronic heartburn, it can be associated with gastroesophageal reflux disease (GERD). This condition can affect your whole life, and if you’re diagnosed with GERD, your doctor may advise you to stop eating certain foods. Here are five other things you should avoid in order to avoid heartburn.
Don’t eat too quickly
If we eat too fast, our digestive system can’t keep up and is unable to perform as it should. Try taking smaller bites, counting to 20 between bites, or laying down your cutlery between bites.
Don’t overeat
Our stomachs expand when we eat large meals. This expansion increases the upward pressure against the lower oesophageal sphincter (LES), which can lead to heartburn. Try to eat six smaller meals a day instead of three larger ones. Or small snacks between three smaller meals. You’ll avoid your stomach becoming too full, and help stop excessive production of stomach acid.
Don’t go to bed with a full stomach
Lying down with a full stomach can cause the contents of your stomach to press harder against the LES, which, as with overeating, can cause heartburn. Try to wait a few hours after eating before you go to bed.
Don’t lay flat
If you lie flat in bed, the stomach will press against the LES. If your head is higher than your stomach, gravity is on your side, helping to reduce this pressure. Try sleeping with a wedge-shaped pillow, or place something sturdy under the legs at the head of your bed.
Don’t wear tight clothes
Clothing that fits snugly around your abdomen can squeeze your stomach. Avoid cinching belts or tight waistbands.