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Tips for preventing Heartburn

Heart burn is a burning sensation in the chest, just behind the breastbone or in the epigastrium, it is usually associated with regurgitation of gastric acid (gastric reflux) which is the major symptom of gastro-esophageal reflux disease. Here are some preventive tips:

Ø   Check your medicines: Avoid drugs, particularly painkillers that may contribute to heartburn.

Ø   Examine your diet: Avoid foods caffeine, chocolate, high-acid foods (such as citrus and tomato juices) and mint-flavored foods. Also, it is a myth that carbonated drinks relieve heartburn. Just the opposite is true.

Ø   Quit smoking: Tobacco irritates the digestive tract and contributes to heartburn.

Ø   Avoid alcohol: It can cause and aggravate heartburn.

Ø   Lose weight: Losing weight even a little can alleviate heartburn.

Ø   Change your eating habits: Eat small, frequent meals rather than three large ones. Don't eat late at night, and don't lie down right after eating.

Ø   Prop yourself up: Elevate the upper portion of your body when you sleep. An extra pillow under your head won't do it. Your chest and shoulders need to be elevated, too.

Ø   Exercise: A regular aerobic exercise program, even a brisk daily walk, helps many people with heartburn. It reduces stress and helps you lose weight. However, don’t exercise right after a meal.

Ø   Reduce stress: Stress doesn’t cause heartburn, but it can make it worse. So stress-reduction may help you control heartburn.

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