I have had heartburn and acid reflux since I was a kid. When I was pregnant I worried a little bit that my heartburn could be worse so I eliminated as many potential triggers as possible and I was heartburn free throughout my entire pregnancy.
Heartburn has different triggers, including certain foods, medications, obesity, or even stress. Knowing your triggers will help you design a prevention strategy. If you suffer from heartburn it’s important to find effective heartburn remedies to prevent the acid reflux from worsening. Heartburn treatment may include medications, home remedies, or diet changes.
Acid reflux foods. Eating large meals or lying down right after a meal can trigger heartburn or other symptoms of acid reflux disease, such as a dry cough or trouble swallowing. These are some of the common acid reflux foods that trigger symptoms:
Alcohol
Carbonated beverages
Chocolate
Citrus fruits, such as oranges or lemons
Coffee or tea (regular or decaffeinated)
Fatty or fried foods
Foods containing tomato, such as spaghetti sauce, salsa, or pizza
Garlic and onions
Mint
Spicy foods, such as those containing chili or curry
Other causes of acid reflux disease. Other common causes of acid reflux disease include:
Being overweight or obese
Eating a heavy meal and lying on your back or bending over at the waist
Snacking close to bedtime or lying down right after a meal
Taking aspirin or ibuprofen, some muscle relaxers, or certain blood pressure medications
Exercise may cause acid reflux by increasing the pressure in the abdominal cavity
How to reduce frequently heartburn triggers:
Don't go to bed with a full stomach. Eat meals at least two to three hours before lying down. This will give food time to digest and empty from your stomach, and acid levels a chance to decrease before putting your body in a position where heartburn is more likely to occur.
Don't overeat. Decrease the size of portions at meal times, or try eating four to five small meals instead of three large ones.
Eat slowly. Take time to eat -- don't rush. Try putting your fork down between bites.
Wear loose-fitting clothes.
Stay away from foods and beverages that trigger your heartburn symptoms (for example, onions, peppermint, chocolate, caffeine-containing beverages such as coffee, citrus fruits or juices, tomatoes, or high-fat foods). A good way to figure out what foods cause your symptoms is to keep a heartburn diary.
Shed some pounds. If you are overweight, losing weight can help relieve your symptoms.
Stop smoking. Nicotine, one of the main active ingredients in cigarettes, can weaken the lower esophageal sphincter, the muscle that controls the opening between the esophagus and stomach, preventing the acid-containing contents of the stomach from entering the esophagus.
Avoid alcohol. If your aim is to unwind after a stressful day, try exercise, walking, meditation, stretching, or deep breathing instead of drinking alcohol.
Keep a diary or heartburn log. Keep track of when heartburn hits and the specific activities that seem to trigger the incidents.
If Your Heartburn Is Worse When Lying Down:
Raise the head of your bed so that your head and chest are higher than your feet. You can do this by placing six-inch blocks under the bed posts at the head of the bed. Don't use piles of pillows to achieve the same goal. You will only put your head at an angle that can increase pressure on your stomach and make your heartburn worse.
If Your Heartburn Worsens After Exercise:
Time your meals. Wait at least two hours after a meal before exercising. If you work out any sooner, you may trigger heartburn. Drink more water. Drink plenty of water before and during exercise to prevent dehydration.
