Heartburn causes an uncomfortable burning pain in the upper chest that can radiate to the neck. People often mistake heartburn for the symptoms of a heart attack. Everyone has heartburn occasionally, but frequent bouts, two times per week or more, can be the result of acid reflux disease, or gastroesophageal reflux disease, known as GERD. Acid reflux disease is a chronic condition marked by backwash of stomach acid into the esophagus, causing heartburn. Risk factors include hiatal hernia and pregnancy. The heartburn of acid reflux disease can be managed with medication and lifestyle changes.
Step 1
Make an appointment with your physician if you suffer from frequent heartburn. Heartburn associated with acid reflux disease may require medication for treatment. Discuss the severity of your symptoms with your doctor, who may recommend taking a prescription or over-the-counter medication, including antacid, H-2 receptor blockers like cimetidine (Tagamet), or a proton-pump inhibitor such as omeprazole (Prilosec).
Step 2
Limit or avoid heartburn-inducing foods and drinks. Those include alcohol, fruit juices, chocolate, tomato sauce, spicy food, whole milk dairy products, fried foods, spearmint, peppermint, coffee and caffeinated soft drinks. In particular, carbonated drinks increase the risk of heartburn. However, not all these foods trigger heartburn in everyone, so make an effort to determine your own triggering foods.
Step 3
Resist the urge to overeat or eat quickly. Overeating causes a very full stomach, making heartburn after the meal more likely. Eat smaller portions more often. Try eating six smaller meals rather than three large meals. Eat slowly, and chew your food well before swallowing. Drink plenty of fluids during the day and with meals.
Step 4
Stay upright, either standing or sitting, immediately following a meal. Do not lie down. Avoid eating too close to bedtime to prevent heartburn; leave a window of two to three hours after eating before lying down. Eliminate nighttime snacks, as well. Take a walk after meals whenever possible.
Step 5
Wear loose clothing. Clothes and belts that fit too tightly around your waist put a lot of pressure on your abdomen and lower esophageal sphincter muscle, increasing the chance of heartburn. For the same reason, do not exercise soon after eating, particularly exercises that involve bending at the waist.
Step 6
Lose weight if you need to. Excess weight increases your chances of developing heartburn, because the extra pounds put pressure on the abdomen, pushing the stomach up and encouraging acid reflux into the esophagus. If you need to lose weight, aim for a slow, steady weight loss of one to two pounds per week.
Step 7
Stop smoking. The chemicals in cigarette smoke weaken the lower esophageal sphincter. This increases the risk that acid will reflux into the esophagus.
Step 8
Elevate the head of your bed by about six inches. Sleeping with your head higher than your stomach lessens the chance that acid will reflux into your esophagus. Use books or blocks as a quick and inexpensive way to raise the mattress or bed. You can also put a large, wedge-shaped pillow in between your mattress and boxspring, but simply adding an extra pillow under your head does not help.
