Prevent Heartburn & Acid Reflux with Simple Lifestyle Changes

Most people don't realize that their lifestyle is the primary cause of their heartburn. Although it's mainly caused by the foods and drinks they consume, some of it is caused by other things that can be changed to prevent the acid reflux and heartburn. Over the years I finally realized that with a few changes and eating the recommended foods that are natural cures I was able to cure my heartburn and acid reflux.

More information is available on Webmd, Cleveland Clinic and Revolution Health websites although most of what is written here is from personal experience and studies over a number of years.

Here are a number of simple lifestyle (mostly common sense) changes I made which helped me cure my heartburn and acid reflux. I recommend you give these a try before taking any medicine.

The list of foods and beverages that cause heartburn is quite extensive and likely includes many foods you love. You may have to give up some of them or at least cut way back on them. Not all of the same foods and drinks trigger heartburn or acid reflux the same symptoms in everyone. You should keep a diary of what you eat to find out which food and drink affects you.

The foods and beverages I've listed here affect almost everyone to a degree. Some of them only affect a person when combined with others. Onions, garlic, tomatoes and citrus fruits are all heartburn triggers. High fat foods like cheese, meat, avocadoes, salad dressing, etc. can also cause heartburn or acid reflux. All deep fried foods or ones fried in oil should be avoided. Spicy foods of all types can also cause problems. Beverages such as coffee, hot chocolate, citrus fruit juices and carbonated beverages should be avoided also.

Along with avoiding the foods and beverages that can cause heartburn or acid reflux there are a number of others changes you can make that are good preventative measures. These are the ones I used to cure my heartburn and acid reflux.

Just because you're eating the right foods doesn't mean you should overeat. Too much of any food could cause heartburn. Try to eat smaller portions at meal time and better yet eat four or five smaller meals instead of the three big ones.

Always sit down to eat and then eat your meal slowly, putting your fork down between bites. This way you will feel full with out eating as much food. The amount of food you eat is more important than the kind you eat.

Drink the recommended amount of water to dilute the acid and to prevent dehydration while exercising. It will also fill you up so that you don't eat too much.

Never go to bed or lay down with a full stomach, wait at least two to three hours after eating. I either walk or ride my stationary bike after eating which helps with my digestion.

Trying to lose some weight will also help relieve some heartburn symptoms. Just by following these suggestions and not even trying to diet I lost 20 pounds, which was a bonus to losing the heartburn.

Either quitting or cutting down on smoking will help as nicotine can weaken the sphincter that controls the opening from the esophagus and stomach allowing acid to enter the esophagus from the stomach.

You should stay away from alcohol. If you need to unwind after a hard day, do some exercise in place of a drink. If you're at a party you can drink soda water with a slice of lemon.

Wait at least two hours after a meal before exercising. Even though I walk or ride my bike right after eating, I would wait if I was going to lift weights or do something strenuous.

If heartburn or acid reflux is a problem when you go to bed, raise the head of your bed (put blocks under the legs) to make your head and chest higher than your feet. Don't try to use pillows because your head will be at an angle that can make your heartburn worse by putting pressure on your stomach.

I found that utilizing these tips and eating the right foods keeps me heartburn and acid reflux free. I do slip once in a while but I'm able to cure it quickly due to my good foundation in prevention.

Sources:

Webmd Found on Google Oct.2, 2008

Cleveland Clinic Found on Google Oct.2, 2008

Revolution Health Found on Google Oct.2, 2008