A long-term management technique you might want to consider is achieving and maintaining a healthy weight. This is because excess pounds might put pressure on the abdomen, causing its contents to go back up into the esophagus.
Refrain from Alcohol and Stop Smoking
Between our stomach and the esophagus is a muscle called the lower-esophageal sphincter (LES). This structure acts like a valve that prevents the reflux of stomach contents into the esophagus. However, some conditions may weaken the LES and it might result in heartburn.
Alcohol and cigarettes could both potentially weaken the LES. So if you’re looking for a reliable heartburn remedy, consider quitting smoking and refrain from drinking alcohol.
Take Note of Your Mealtime and Portions
In one study, which compared the diet between people with and without GERD, researchers found out that while all participants ate three meals a day, many GERD patients often skip a meal.
Additionally, they also noticed that people with GERD often eat one heavy meal in the evening instead of distributing the calories between lunch and dinner.
Doctors believe that people who suffer from heartburn might feel better if they have small, frequent meals instead of 3 heavy ones. On top of that, doctors also discourage patients to eat a heavy meal in the evening.
Avoid Lying Down Right After Eating
To relieve heartburn naturally, consider giving enough time for the food to settle in your stomach after a meal. When you lie down immediately after eating, the contents of your stomach may regurgitate back, causing heartburn. Try to wait for at least 3 hours before lying down.
Elevate the Head of the Bed
Are you suffering from nighttime heartburn? If so, consider raising the head of the bed by a few centimeters.
In one study involving 20 patients who suffered from night heartburn, results showed that the participants reported a “significant reduction in nighttime reflux” while 65% of them indicated that they had “less sleep disturbance.” This is after 6 days of sleeping with the head of the bed elevated by just 20 centimeters.
Refrain from Wearing Tight-fitting Clothes
Another heartburn remedy that’s easy to follow is to avoid tight-fitting clothes. When your clothes are tight, it might put unnecessary pressure on the abdomen, causing reflux.