Chronic heartburn can impact your whole life. It may interfere with your sleep. You may have to stop eating some of your favorite foods. Heartburn can even impact your work. Chronic heartburn is often associated with gastroesophageal reflux disease (GERD). When you have this condition, stomach acid backs up into your esophagus, the tube that connects your mouth to your stomach. This can cause heartburn, a burning sensation in your chest. You and your doctor will decide on a treatment for your GERD. Still, it is just as important to know what not to do as it is to know what to do. This article describes 10 habits and activities that could trigger heartburn, and how to avoid them.
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Harald Walker / Getty Images Large meals make your stomach expand. This increases upward pressure against the lower esophageal sphincter (LES). The LES is the valve between your esophagus and stomach. Increased pressure against the LES can cause heartburn. Instead of eating three large meals a day, try eating six small meals or three small meals and three snacks. This will help keep your stomach from getting too full. It will also help prevent excessive production of stomach acid. Stomach acid is the fluid that helps you digest your food.
2 Hero Images / Getty Images When you eat too quickly, it is harder for your digestive system to function properly. Poor digestion increases your chances of getting heartburn. Here are some things you can do to slow down while eating:
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Lauri Patterson / Getty Images Some foods cause heartburn. There are a couple of reasons why. Some foods relax the LES. Others can cause production of too much stomach acid. When the LES is relaxed, food and stomach acid come back up into your esophagus. Foods that can relax the LES include:
Foods that may stimulate acid production include:
4 Maskot / Getty Images It can be harder to make the right choices when eating out. That's why it's important to plan ahead. If you know what you can eat and what you should avoid, you can make better choices. You can prevent heartburn by asking the right questions and knowing what to avoid. It is easy to eat too much at a restaurant, so watch the portion sizes. Good choices when eating out include:
Looking at the menu before you arrive can help you make good choices. Don't be afraid to ask your server how the food is prepared.
Being careful of what you eat is a key to preventing heartburn. Avoid trigger foods, don't eat too much, and don't eat too quickly.
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Jamie Grill / Getty Images When you lie down, stomach contents press harder against the LES. This can trigger reflux. Some ways to avoid this include:
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When you lie flat your stomach contents press against the LES. Keeping your head higher than your stomach helps reduce this pressure.
You can elevate your head in a couple of ways:
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Clothing that fits tightly around the abdomen can trigger heartburn. Tight belts and waistbands can squeeze the stomach and force food against the LES. This can make the stomach contents reflux.
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webphotographeer / Getty Images There are lots of good reasons to quit smoking. Smoking can cause many health problems, and heartburn is one of them. This is especially true if you have GERD. These are some of the ways smoking can trigger heartburn:
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Adermark Media / Getty Images Alcohol increases the amount of acid the stomach produces. It also relaxes the LES. If you drink, try these tips:
Quitting smoking and limiting alcohol consumption are two good ways to avoid getting heartburn.
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Zero Creatives / Getty Images Stress itself hasn't been shown to cause heartburn. It can, however, lead to behaviors that trigger heartburn. When you are stressed you may not follow your normal routines. You may not eat, exercise, or take medications according to your regular schedule. This disruption can trigger heartburn. Finding ways to alleviate the stress can help. Try relaxation methods like:
Get our printable guide for your next doctor's appointment to help you ask the right questions.
There are things you can do to help keep heartburn at bay. Avoid eating habits that may trigger reflux, such as eating fatty foods, drinking too much alcohol, eating too quickly, and eating large meals.
Avoid lying down after a meal and try to sleep in a reclined position. Smoking, stress, and wearing tight clothes are some other habits that may make heartburn worse.
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