Manage Your Heartburn

Making diet and lifestyle changes can help you manage your heartburn symptoms.

Eat a Healthy Diet

Certain foods and how you eat them can be big triggers for heartburn. Here are some tips to keep in mind so that you can enjoy eating and not pay for it later.

• Coffee (both regular and decaffeinated) and other drinks that contain caffeine
• Carbonated drinks
• Citrus fruits
• Fatty food
• Chocolate
• Spicy food
• Fried food
• Alcohol
• Certain fruits and vegetables

How to minimize heartburn in your diet:

• Eat high-protein, low-fat meals
• Do not eat late at night, or just before bedtime
• Eat slowly and do not eat big meals
• Eat small portions—less food means less acid in your stomach

Manage Your Stress

Stress can cause heartburn by leading to some of the behaviors that induce it. Under stress, we're more likely to eat high-fat comfort foods, smoke cigarettes and drink caffeinated beverages. Stress may even increase sensitivity to heartburn pain. Here are some tips on how to relax:

• Try to stay on a regular schedule
• Consider quitting smoking
• Get 7 to 8 hours of sleep every night
• Do exercises such as yoga or Pilates
• Wear loose-fitting, comfortable clothes
• Take a mental break and visualize a place that makes you feel relaxed. Try the ocean or a walk in the park. See, feel and hear the things you are imagining

Reduce Likelihood of Exercise-Induced Heartburn

Did you know that even people in the best shape can experience an increase in heartburn after exercise? That's because certain movements can bring on the burn. Here are some ways to stay fit and healthy while avoiding exercise-induced heartburn:

• Eat pre-workout meals that are high in carbs and low in protein
• Avoid heartburn-inducing foods and large meals before exercise
• Do not exercise on a full stomach or right after eating
• Take heartburn medication before exercising
• Avoid exercises that force you to move up and down against gravity like jogging, aerobics or jumping rope
• Avoid sit-ups, weight lifting and cycling as they add pressure to the abdomen
• If you must jog or lift weights, try exercising at a lower intensity than usual

The following exercises are less likely to induce heartburn:

• Swimming
• Dancing
• Walking
• Yoga
• Pilates

Always consult your doctor about physical activity or when starting a new exercise routine.