Heartburn

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Heartburn: Home Care & Treatment

It is important to pay attention to heartburn and treat it. This is especially true if you feel heartburn or related symptoms often. Over time, ongoing reflux can damage the lining of your esophagus and cause serious problems. The good news is that making changes to certain habits can go a long way to preventing your heartburn and other symptoms of GERD.

Often, reflux will occur less often or disappear completely after you make simple changes in your daily life. The following tips will help you avoid heartburn and other GERD symptoms. If these measures are not working, it is important to talk to your doctor.

First, avoid foods and beverages that can trigger reflux, such as:

• Alcohol
• Coffee, tea, cola, and other caffeinated and carbonated beverages
• Chocolate
• Citrus fruits and juices
• Tomatoes and tomato sauces
• Spicy foods and fatty foods (including full-fat dairy products)
• Peppermint and spearmint

• Eat smaller meals. A full stomach puts extra pressure on the lower esophageal sphincter (LES), increasing the chances that food will reflux into the esophagus.
• Avoid eating or lying down within 2-3 hours of bedtime. Lying down with a full stomach results in stomach contents pressing harder against the LES, increasing chances that food will reflux.
• Avoid bending over or exercising just after eating. Lift objects by keeping the upper part of your body straight and bending your knees.
• Drink plenty of fluids, especially when taking medications.

• Lose weight if you are overweight. Obesity increases abdominal pressure, which can push stomach contents up into the esophagus. In some cases, GERD symptoms disappear completely after an overweight person loses 10-15 pounds.
• Stop smoking. Chemicals in cigarette smoke weaken the LES.
• Sleep with your head raised about 6 inches. Sleeping with the head higher than the stomach reduces the likelihood that partially digested food will reflux into the esophagus. Place books, bricks, or blocks securely under the legs at the head of your bed. Or, use a wedge-shaped pillow under your mattress. Sleeping on extra pillows does NOT work well for relieving reflux or heartburn.
• Avoid tight-fitting belts or garments around the waist. They squeeze the stomach, and may force food to reflux into the esophagus.
• Reduce stress, which may worsen your symptoms. Try yoga, tai chi, or meditation.

For many, making these lifestyle changes makes a big difference for relieving heartburn. If you do not have full relief, try over-the-counter medications:

• Antacids, like Maalox or Mylanta, work by neutralizing stomach acid.
• H2 blockers, like Pepcid AC, Tagamet, and Zantac, reduce stomach acid production.
• Proton pump inhibitors, like Prilosec OTC, nearly stop all stomach acid production.