Changing your eating habits

Developing healthier eating habits, losing weight if you need to, and avoiding foods that increase symptoms of GERD may make heartburn less likely to occur.

Here are some changes you can try.

• Stay at a weight that's healthy for you.

  Extra weight puts more pressure on your stomach and makes you more likely to have heartburn. Losing even a few pounds can help. Talk to your doctor if you need help losing weight.

• Try to eat several small meals instead of two or three large meals.
• Avoid foods that can make your symptoms worse.

  These may include chocolate, mint, alcohol, pepper, spicy foods, high-fat foods, or drinks with caffeine in them, such as tea, coffee, colas, or energy drinks.

  If your symptoms are worse after you eat a certain food, you may want to stop eating it to see if your symptoms get better.

• Don't lie down after you eat.

  After you eat, wait 2 to 3 hours before you lie down. Snacking close to bedtime can make your symptoms worse.

Quitting tobacco use

If you smoke or chew tobacco, try to quit or cut back. The nicotine from tobacco relaxes the valve between the esophagus and stomach (lower esophageal sphincter). This can allow stomach acid and juices, the chemicals that break down food in the stomach, to back up (reflux) into the esophagus, which can cause heartburn.

Because the nicotine in tobacco is addicting, stopping the use of tobacco is more difficult than simply changing a habit. Those who successfully quit using tobacco usually use a combination of these strategies.

• Seek professional counseling, either by telephone or in person.
• Use medicines to help overcome the addiction to nicotine.
• Participate in a proven smoking cessation program.
• Join a support group of peers who are also quitting or who do not smoke.

Changing your sleep habits

Here are some things you can try.

• Raise the head of your bed 6 in. (15 cm) to 8 in. (20 cm).

  This will help keep stomach acid from flowing into your esophagus when you are sleeping.

  You can do this by putting blocks underneath your bed frame or by placing a foam wedge under the head of your mattress. Using extra pillows will not work.

• Wait 2 to 3 hours after you eat before you lie down.

  Lying down soon after eating will also increase the chance of getting heartburn.

  Snacking close to bedtime can make your symptoms worse.

Reducing pressure on your stomach

Putting pressure on your stomach may push stomach juices into your esophagus, causing heartburn. Here are some things you can try.

• Wait 2 to 3 hours after you eat before you lie down.

  When you are lying down, the contents of your stomach can push against the valve between the esophagus and stomach (lower esophageal sphincter).

  Sitting up allows gravity to help food and stomach juices from the esophagus drain back into your stomach.

  Snacking close to bedtime can make your symptoms worse.

• Avoid tight clothing over your stomach.

  Tight belts, waistbands, or panty hose may push against your stomach and make your heartburn worse.

• Use care when lifting and bending.

  Bending over tends to increase the amount of stomach acid that can get into your esophagus.

  When lifting, bend your knees to avoid bending over at the waist.