5 Ways to Prevent and Reduce Heartburn

By Max. D Gray. Updated: June 4, 2019
5 Ways to Prevent and Reduce Heartburn

If you usually experience a sense of burning or acidity in the upper stomach after you eat, it is likely that you suffer from heartburn. This condition occurs when the acid that is responsible for starting the digestion rises up into the oesophagus, which is part of the digestive tube that connects the mouth to the stomach.

There are various causes affecting the appearance of this gastroesophageal or acid reflux and taking some simple measures into account can help you prevent this and improve digestion after eating. Try out to the advice we give you in this oneHOWTO article about how to avoid heartburn.

You may also be interested in: What Foods Cause Heartburn
Steps to follow:

One of the main measures recommended to prevent heartburn is to avoid, as much as possible, heavy or large meals. It is best to eat between 5 and 6 meals a day with smaller portions and lighter food, thus the stomach is not so full and digestion occurs properly and the chances of causing reflux are reduced as is stomach acidity.

It is also advisable to devote at least 20 minutes to eating as heartburn is often the result of eating too quickly and other gastrointestinal problems such as gas or flatulence, bloating and abdominal swelling may occur.

5 Ways to Prevent and Reduce Heartburn - Step 1

Likewise, certain foods accentuate the risk of heartburn or acidity, we will identify them for you to prevent or moderate their consumption. They are:

  • Chocolate.
  • Coffee and caffeinated beverages.
  • Alcoholic beverages.
  • Soft drinks.
  • Tomato.
  • Garlic and onion.
  • Citrus fruits.
  • Vinegar.
  • Spicy foods.
  • Fried foods.

Conversely, when suffering from heartburn or acidity frequently, there are some eating guidelines that will help the patient's gastrointestinal health. Learn what they are in the article What to eat if I have heartburn.

5 Ways to Prevent and Reduce Heartburn - Step 2

If you generally sleep right after eating, you should know that this practice can cause heartburn or make it more intense. It is always advisable to eat about 2 to 3 hours before going to bed, especially at dinner because otherwise the stomach does not have enough time to empty and good rest will be interrupted by the feeling of heartburn or reflux.

5 Ways to Prevent and Reduce Heartburn - Step 3

Similarly, you should not get physical exercise or play sports right after eating. To avoid heartburn it is important to wait about 2 hours before high impact activities or those involving a lot of movement. On the contrary, it is advisable to go out and walk at an easy pace as this favours the digestion process.

5 Ways to Prevent and Reduce Heartburn - Step 4

Often although you finish dinner early, gastroesophageal reflux still appears, and in these cases, the recommendation of specialists is to sleep slightly inclined. So keep your torso a little higher than the lower stomach, placing pillows or wooden wedges under the mattress. Make sure not just to elevate the head and part of the shoulders, as this may worsen the feeling of heartburn.

5 Ways to Prevent and Reduce Heartburn - Step 5

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to 5 Ways to Prevent and Reduce Heartburn, we recommend you visit our Diseases & secondary effects category.

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