5 Lifestyle Ways to Reduce Chronic Heartburn

Heartburn is one of those conditions that affects virtually everyone from time to time, a normal by-product of living that sometimes shows its painful force, usually after eating and often at night. Generally, it’s a temporary issue, but for some people, it becomes a chronic problem.

Gastroesophageal reflux disease (GERD) affects about 1 in 5 people in the United States. More than simply a condition of frequently occurring heartburn, GERD can cause complications if not managed.

With five locations to help you, the team at Gastroenterology & Nutrition of Central Florida specializes in diagnosing and treating heartburn and GERD. A significant part of a successful GERD management plan involves making informed decisions about lifestyle choices that significantly reduce the frequency and severity of your heartburn symptoms.

How heartburn starts

Your digestive system is meant to be a one-way process. Foods that you eat are delivered to the stomach via the esophagus. The lower esophageal sphincter opens and closes to allow food to pass and prevent backflow.

When the system fails, stomach acid can splash back into the esophagus, which, unlike the stomach, doesn’t have a tough lining to resist these powerful acids. Contact with the esophageal walls creates the burning pain symptoms you experience.

Chronic heartburn

Occasional heartburn is a temporary concern that you can often manage with over-the-counter medications for acid reflux symptoms. You may also sidestep heartburn by avoiding risk factors and triggers like:

Alcohol
Coffee and other sources of caffeine
Carbonated drinks
Eating when reclined or lying down
Large meals
High-fat meals
Fried foods
Acidic foods and drinks
Spicy foods
Tomatoes and tomato products
Chocolate

Pregnant women and overweight people also have a higher risk of having heartburn episodes.

5 lifestyle ways to reduce chronic heartburn

It may be easier than you think to reduce your chronic heartburn if you haven’t considered the causes and risk factors before. Here, we’ve gathered five of the most effective lifestyle alterations. Compare these with your heartburn activity and make the changes that work best for you.

Downsize your meals

Who doesn’t love binging on their favorite foods? When the flavor hits, it can be hard to stop. Yet, your stomach can fill before your craving is satisfied. If there are fatty or fried treats in there, you’re facing a heartburn episode.

Moderate the size of meals, and be especially mindful of foods that trigger heartburn. There’s probably no need to avoid your favorites altogether, just reduce portions and boost the health factor.

Remain upright

If your pattern is to indulge in your latest bingeable series immediately after dinner, you’re risking heartburn. Consider taking a walk or finishing up some chores first. Allowing yourself time to digest in an upright position reduces pressure on your lower esophageal sphincter.

Quit smoking

There’s no shortage of reasons to give up cigarettes, and since it can also impair the esophageal sphincter, heartburn is just another reason. There’s no truth to the myth that smoking aids digestion.

Lose weight

The more pounds you carry above your ideal weight, the greater the strain on the esophageal sphincter. Extra weight places pressure on this muscle, sometimes causing it to open irregularly.

Sleep habits

Sleeping on your left side is heartburn-friendly, while sleeping on your back or right side increases the likelihood of reflux. You can also experiment with wedge pillows to rest on a slight incline, providing a gravity-assisted position.

We can help with advanced acid reflux remedies to boost your lifestyle efforts. Contact Gastroenterology & Nutrition of Central Florida by calling 352-315-4111 to book an appointment at any of our five locations, or schedule a visit using our Book Online link. Make your appointment today.