Are you struggling with heartburn symptoms and want a permanent long-term solution? This article is just for you. Learn some lifestyle strategies for long-lasting relief from heartburn. You can contact us by visiting our clinic or visiting our website at https://doralhw.org/.

Lifestyle changes for lasting heartburn relief

Some lifestyle changes can help you relieve heartburn in the long term. It includes:

1. Foods to avoid or limit:

Several foods commonly trigger heartburn because they make the esophageal sphincter relax, delay the digestive process, and let food sit in the stomach longer. It includes food high in salt, and spice such as:

• Fried food
• Fast food
• Pizza
• Potato chips and other processed snacks
• Chili powder and pepper
• Fatty meats such as bacon and sausage
• Cheese

Other foods that may trigger the same problem are:

• Tomato-based sauces
• Citrus fruits
• Chocolate
• Peppermint
• Carbonated beverages

While you should not eliminate all the foods from your diet, you should eat them in moderation by managing your portion size and avoiding eating them late in the evening close to bedtime. This is because they won’t sit in your stomach instead, they come up in your esophagus when you lay down at night. So, you should eat small frequent meals instead of eating bigger, heavier meals and avoid eating late dinners and bedtime snacks.

2. Foods to add to your diet:

Like the foods to avoid, some foods can also help you prevent heartburn. It includes:

• High-fiber foods:

High-fiber foods can make you feel fuller, which prevents you from overeating, a common factor that contributes to heartburn. So, eat healthy fiber foods like oatmeal, couscous, brown rice, sweet potatoes, carrots, beets, broccoli, green beans, asparagus, etc.

• Alkaline foods:

Foods that fall somewhere in the pH scale can help you know whether they are acidic or alkaline. The ones that have low pH means they are acidic and more likely to cause reflux. The ones that have higher pH levels are alkaline and can offset stomach acid to help digestion. Alkaline foods include:

• Nuts
• Cauliflower
• Melons
• Bananas
• Fennel
• Watery foods:

Some foods that contain a lot of water can dilute and weaken stomach acid. It includes:

• Celery
• Cucumber
• Watermelon
• Lettuce
• Herbal tea
• Broth-based soups
• Other foods:

Certain foods may help you to improve your heartburn symptoms, including:

• Milk
• Apple cider vinegar
• Lemon water
• Ginger

3. Chew gum:

Chewing gum can help you increase saliva production and lower the amount of acid in the esophagus.

4. Avoid alcohol:

Alcohol is known as an irritant that weakens the LES and triggers heartburn symptoms. Some people may experience a spike in symptoms after one drink, others can tolerate moderate amounts. If your body can handle a few drinks, then it’s good for you, otherwise avoid alcohol to prevent heartburn symptoms.

5. Quit smoking:

Smoking can increase the production of stomach acid and lower the function of the lower esophageal sphincter, the muscle that prevents acid and other stomach content from reentering the esophagus. Smoking also decreases the amount of saliva, which can help neutralize acid produced by the body. That’s why you should focus on quitting smoking to prevent heartburn from occurring or getting worse.

6. Don’t lie down immediately after you eat:

When you eat, the digestive system increases the amount of gastric acid in the stomach. And if you lie down, then the ability of the LES to prevent stomach contents from traveling up to the esophagus decreases. So, lots of stomach acid and a reclined position leads to heartburn. While the timing can vary from individual to individual, you should eat your full meal less than 3 to 4 hours before bed to avoid heartburn symptoms and avoid making it a big one.

7. Lose excess weight, especially around the midsection:

One study found that overweight people who lose weight are more likely to prevent heartburn. If you lose belly fat, it lowers the pressure that forces some stomach contents to back up in the esophagus. Losing weight also improves your response to heartburn medications. So, talk with your doctor and create a weight loss program that helps you lose weight properly.

8. Raise the head of the bed:

If you set the top of the bed higher than the bottom, it makes it harder for acid to travel up. You can do this by putting a block of wood under your bed or using an extra pillow or two to elevate your upper body to prevent reflux.

Heartburn is a frequent problem that many people experience which can easily be treated or managed with lifestyle changes. Add the above-mentioned lifestyle changes to manage heartburn in your routine and get long-lasting results.

Need help with heartburn or gastrointestinal problems, visit the best nutrition experts in our Brooklyn clinic to get professional medical help. Call us to book your appointment now!!!

You can schedule an appointment with Doral Health and Wellness doctors in Brooklyn. If you are looking for treatments, you can also talk to our specialists and inquire with them. To schedule an appointment, please visit us at 1797 Pitkin Avenue, Brooklyn, New York 11212 or call 1-347-384-5690.