1. Eliminate Heartburn Triggers
Although esophagus disorders have varying causes and symptoms, one of the more common symptoms is heartburn. The general approach to managing heartburn is to avoid anything that triggers your symptoms. Food is one of the chief culprits. Spicy food, citrus fruit and juices, tomatoes and tomato products, chocolate, peppermint, caffeine, tobacco, alcohol, garlic, onions and fried, fatty foods are some of the items in your diet that may make your heartburn worse. You might also find other foods that you are sensitive to also.
Keeping a food diary can help you pinpoint your problem foods. Record all the foods you eat each day, and track your symptoms. After a 2-week period, you should have a fairly good idea of what foods are problematic and which foods are tolerated well. Avoiding the trigger foods will result in an improvement of your symptoms.
2. Reduce Abdominal Pressure
Another way of improving heartburn symptoms is to reduce the pressure put on your abdomen. Too much pressure on the abdomen and lower esophageal sphincter makes it more likely that the valve will open, allowing stomach acid to wash back up into the esophagus. You can reduce abdominal pressure both externally and internally. External pressure is usually caused by tight clothing and belts. Also, make an effort not to bend or stoop, especially after eating. Activities like gardening can put you in a stooped position, which leads to too much pressure on the abdomen. Internal pressure is a generally a result of too much food. Eating smaller meals can prevent this problem.
3. Change Your Sleeping Habits
Many heartburn sufferers find that their symptoms get worse at night. Being in a prone position makes it easier for stomach acid to flow up into the esophagus. One way of handling this is to raise the head of your bed. You can do this by putting bricks under the feet at the head of the bed. You can also use a wedge-shaped pillow, putting it between your mattress and the box spring. Keep in mind that regular pillows are not the right shape for keeping your head in a sufficiently elevated position.
Another way to improve your sleep is to wait several hours after eating before you lie down. This gives your body time to digest and reduces some of the pressure on your abdomen. Try to eat dinner earlier in the evening and avoid late-night snacking. A smaller dinner might also help to keep you more comfortable at night.
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