Although making changes in your lifestyle may not always be easy. This is often the best and most effective way to leave mild to moderate heartburn symptoms. Below are five lifestyle changes that you might be able to make to improve your symptoms.
1.When To Eat
Since reflux may occur more frequently when you are lying down, allow at least three or four, hours to pass between your evening meal and bedtime. During this time, you may drink water but nothing more. Your stomach responds when the least bit of food hits it producing a large amount of acid and digestive enzymes. By allowing several hours to pass after your evening meal, you will afford time for the stomach to empty before lay down.
2. Character of Meals
Adjust the character of your daily meal schedule. When possible, make your noon meal your heavy meal, so that you will be satisfied with a smaller and lighter evening meal. Avoid deep-fried or other fatty foods, as fat stimulates the stomach to secrete acid and digestive enzymes.
3. What To Avoid
A muscular ring known as a sphincter is located between the stomach and the esophagus. This ring is called the “lower esophageal sphincter,” or LES. Various substances are recognized to relax the LES. Caffeine, nicotine, chocolate and mint are well known to cause the LES relaxaition. Avoid these substances for at least four hours prior to bedtime. Alcoholic beverages should also be avoided during this time.
4. Lose Weight
Obesity adds to the reflux problem. Therefore If you are overweight, any weight loss will be helpful.
5. Adjust Your Bed
Elevate the head of your bed by putting heavy books or cinder blocks under the two feet at the head of your bed. The idea is to raise your esophagus and throat above the level of your stomach, to allow gravity to works in your advantage. Note that sleeping with additional pillows won’t help, since this typically tends to only flex the neck. You’d acquire nothing but a stiff neck and an uncomfortable night’s sleep for your efforts.
In summary, you will need to give up smoking, drinking, caffeine, chocolate, fatty fried foods, and lose weight. Also, it is sometimes also recommend that you not wear tight-fitting clothes. Several experts also advise avoiding acidic foods, such as orange juice or tomato sauce. However, most folks don’t consume these foods in large amounts at their evening meal. Therefore, they probably don’t cause problems in these moderate quantities.