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Lifestyle and home remedies
By Mayo Clinic staffLifestyle changes may help reduce the frequency of heartburn. Consider trying to:
- Maintain a healthy weight. Excess pounds put pressure on your abdomen, pushing up your stomach and causing acid to back up into your esophagus. If your weight is healthy, work to maintain it. If you are overweight or obese, work to slowly lose weight — no more than 1 or 2 pounds (0.5 to 1 kilogram) a week. Ask your doctor for help devising a weight loss strategy that will work for you.
- Avoid tight-fitting clothing. Clothes that fit tightly around your waist put pressure on your abdomen and the lower esophageal sphincter.
- Avoid foods that trigger heartburn. Everyone has specific triggers. Common triggers such as fatty or fried foods, alcohol, chocolate, mint, garlic, onion and caffeine may make heartburn worse.
- Don't lie down after a meal. Wait at least two to three hours after eating before lying down or going to bed.
- Elevate the head of your bed. An elevation of about six to nine inches puts gravity to work for you. Placing wood or cement blocks under the feet of your bed at the head end. If it's not possible to elevate your bed, you can insert a wedge between your mattress and box spring to elevate your body from the waist up. Wedges are available at drugstores and medical supply stores.
- Don't smoke. Smoking decreases the lower esophageal sphincter's ability to function properly.
References
- Heartburn, gastroesophageal reflux (GER), and gastroesophageal reflux disease (GERD). National Institute of Diabetes and Digestive and Kidney Diseases. http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/index.htm. Accessed April 17, 2009.
- Kahrilas PJ, et al. American Gastroenterological Association Institute Technical Review on the Management of Gastroesophageal Reflux Disease. Gastroenterology. 2008;135:1392.
- Heartburn. American Gastroenterological Society. http://www.gastro.org/wmspage.cfm?parm1=848. Accessed April 17, 2009.
- Richter JE. Gastroesophageal reflux disease and its complications. In: Feldman M, et al. Sleisenger & Fordtran's Gastrointestinal and Liver Disease: Pathophysiology, Diagnosis, Management. 8th ed. Philadelphia, Pa.: Saunders Elsevier; 2006. http://www.mdconsult.com/das/book/body/133141408-5/0/1389/0.html. Accessed April 17, 2009.
- Liu JJ, et al. Endoscopic treatment of gastroesophageal reflux disease. American College of Gastroenterology. http://www.acg.gi.org/patients/gihealth/grdtrtmnt.asp. Accessed April 17, 2009.
- Kahrilas PJ, et al. American Gastroenterological Association medical position statement on the management of gastroesophageal reflux disease. Gastroenterology. 2008;135:1383.
- Kiefer D. Gastroesophageal reflux disease. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/133141408-4/0/1494/0.html. Accessed April 22, 2009.
- Dickman R, et al. Clinical trial: Acupuncture vs. doubling the proton pump inhibitor in refractory heartburn. Alimentary Pharmacology & Therapeutics. 2007;26:1333.
