Last Updated on Monday, 19 October 2009 10:47

Self-Help Tips & Preventive Measures

To eliminate or reduce the frequency of heartburn you may want to consider the following lifestyle changes

• Avoid large meals and take smaller frequent meals.

• Avoid caffeine.

• Lower your intake of coffee, tea and soft drinks.

• Avoid beverages containing caffeine, chocolate, fatty or fried foods, and peppermint.

• Avoid citrus fruits and juices, spicy foods, tomatoes and tomato sauces. These can damage the oesophagus.

• After eating, avoid activities that force the acid back into your oesophagus such as lifting, straining, and wearing tight clothing.

• Avoid lying down within 3 hours of a meal.

• If you suffer from heartburn at night, elevate the head of your bed. You may place 6-inch blocks under the head of your bed or use a wedge under the mattress. Wedges are available at drugstores and medical supply stores.

• Avoid using pillows under your head. It may worsen your heartburn by increasing the pressure on your stomach.

• Maintain a good body weight.

• Stop smoking and limit alcohol intake. Smoking not only increases stomach acid but swallowing of air during smoking also aggravates belching and acid reflux. Smoking and alcohol consumption increase your risk of oesophageal cancer.

• Wear comfortable clothes. Clothes or belts that fit tightly around your waist put pressure on your abdomen and the lower oesophageal sphincter.

• Identify and remove your heartburn triggers. Common triggers such as alcohol, caffeine, chocolate, fatty or fried foods, garlic, nicotine, onion, peppermint and tomatoes worsen the condition.