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Heartburn — that uncomfortable burning feeling in your chest — is more than just an annoyance. It’s usually a sign of acid reflux, when stomach acid backs up into the esophagus because the lower esophageal sphincter (LES) isn’t doing its job properly. The good news? Simple changes to your daily habits can make a big difference. Here are some easy, science-backed tips to help prevent heartburn before it starts.
Eat Smaller Meals: Eating smaller meals will put less pressure on your lower esophageal sphincter (LES). The LES’ job is to be a valve to let food in and close to keep anything from coming back up (like stomach acid). Opting for smaller meals will reduce the likelihood of acid reflux. A simpler way to do this is just to eat half of your meal at a time. Think of it like cutting a burger in half at a restaurant and taking it home to finish later. If you need more food in a meal to hit calorie goals, try placing your utensil down after every bite and do not pick it back up until you are completely done chewing and have swallowed the previous bite.
2. Avoid Trigger Foods and Drinks: Certain foods are known to relax the LES, increasing your chances of experiencing acid reflux. Spicy dishes, fatty foods, chocolate, caffeine, alcohol, and citrus are the main culprits for people who often have heartburn. Try eliminating these foods from your diet to see if your symptoms improve.
3. DO NOT Lie Down Right After Eating: It may seem like a strange thing to do, but gravity plays a factor in this. Without gravity, your stomach acid would not be where it belongs. Lying down too soon after a meal can allow acid to rise into the esophagus. Try to wait at least 3 hours before lying down if you frequently experience heartburn. Similarly, try to stay more upright if you need to lie down by placing a pillow under your back to elevate your body from the waist up.
4. Maintain a Healthy Lifestyle: Most problems can be helped by leading a healthier life, including daily exercise, a good diet, and maintaining a healthy weight can lead to significant relief.
Heartburn doesn’t have to be a regular part of your life. With some intentional actions, you can help reduce the risk and improve your comfort every day.
