Heartburn or acid reflux can wake you up in the middle of the night make your entire day miserable. The burning feeling in your throat and esophagus that will often radiate through your chest can be an excessive amount of a burden.
While there are prescription meds and over-the-counter antacids that can alleviate your hurting, it is possible to prevent heartburn simply by changing your diet plan and increasing your lifestyle.
1. Eat Smaller Portions of Food and Time Your Meals Properly
What to Do: Divide meals into smaller portions each day, instead of just the normal three: breakfast, lunch, and dinner.
2. Know Which Foods and Beverages to Avoid
Some foods can cause heartburn, while some can aggravate your condition. Regardless of how bad your acid reflux is, you should know which foods to avoid eating, especially before going to bed. These foods and beverages include the following:
- Tomatoes and tomato products (such as salsa, ketchup, and tomato sauce)
- Citrus fruits
- Foods that are spicy and fatty
- Onions and garlic
- Peppermint or mint
- Coffee (including decaf)
- Tea (both caffeinated and caffeine-free)
- Soda and other carbonated beverages
3. Other Eating Habits to Change
Aside from eating in smaller portions that are divided into several meals per day and avoiding the mentioned foods and beverages above, there are other habits you need to change when it comes to eating and these include:
- Eat slowly
- Don’t lie down right after you eat
- Have a good posture when and after eating
- Eat bananas, boiled chicken, and other foods that ease heartburn
4. Reach a Healthy Weight
Being too heavy can actually induce heartburn symptoms. As a matter of fact, many of those who find themselves overweight experience heartburn, so start eating healthy and working out to shed pounds.
5. Stop Wearing Tight Clothes
Be comfortable, especially at nighttime. Wear loose clothing and get rid of your tight belts to avoid putting pressure on your stomach.
While there are medications that stop acids, you shouldn’t take them regularly. These prescription meds do help get rid of the symptoms, however the source of your acid reflux will never be treated. Speak to your doctor if your acid reflux is causing you stress and pain almost every day. This may be a sign of an underlying medical condition.