Lifestyle Changes to Manage Your Heartburn
Remember, diet does NOT cause
Nevertheless, GERD and its most frequent symptom of heartburn can be aggravated by foods, certain medications and other factors. Here are
some suggestions to improve your heartburn symptoms.
- Don't go to bed with a full
stomach. Eat meals at least two to three hours before lying down -- this
will give food time to digest and empty from your stomach, and acid levels a
chance to decrease before putting your body in a position where heartburn is
more likely to occur.
- Don't overeat. Decrease
the size of portions at meal times, or try eating four to five small meals
instead of three large ones.
- Eat slowly. Take time to
eat -- don't rush. Try putting your fork down between bites.
- Wear looser-fitting clothes.
- Avoid heartburn triggers.
Stay away from foods and beverages that trigger your heartburn symptoms (for
example, onions, peppermint, chocolate, caffeine-containing beverages such as
coffee, citrus fruits or juices, tomatoes, or high-fat foods). A good way to
figure out what foods cause your symptoms is to keep a heartburn diary.
- Shed some pounds. If you are overweight, losing
weight can help relieve your symptoms.
- Stop smoking. Nicotine, one of the main active
ingredients in cigarettes, can weaken the lower esophageal sphincter,
the muscle that controls the opening between the esophagus and stomach,
preventing the acid-containing contents of the stomach from entering the
- Avoid alcohol. If your aim is to unwind after a
stressful day, try exercise, walking, meditation,
stretching, or deep breathing instead of drinking alcohol.
- Keep a diary or heartburn log. Keep track of when
heartburn hits and the specific activities that seem to trigger
If Your Heartburn Is Worse When Lying Down:
- Raise the head of your bed so that your head and chest are higher than your feet. You can do this
by placing six-inch blocks under the bed posts at the head of the bed. Don't
use piles of pillows to achieve the same goal. You will only put your head at
an angle that can increase pressure on your stomach and make your heartburn
- Eat earlier. Try not to eat for at least three hours
before you go to sleep.
If Your Heartburn Worsens After Exercise:
- Time your meals. Wait at
least two hours after a meal before exercising. If you work out any sooner,
you may trigger heartburn.
- Drink more water. Drink plenty of water before and
during exercise to prevent dehydration.
Reviewed by the doctors at The Cleveland
Clinic Department of Gastroenterology & Hepatology.
Last Editorial Review: 1/31/2006
Edited by Cynthia Haines, MD, WebMD, January 2006.
The National Institute of Diabetes and Digestive and Kidney Disease
Portions of this page © The Cleveland Clinic 2000-2005