A burning sensation in your chest after eating may indicate that you have acid reflux, a condition in which acidic stomach contents rise up into your esophagus, the tube that transports food from your mouth to your stomach. When the ring of muscles that controls the opening between your esophagus and stomach -- your lower esophageal sphincter -- doesn't close completely or opens at the wrong time, heartburn and acid indigestion can occur. In addition to taking over-the-counter antacids or prescription medications under your health-care provider's supervision, you may avoid acid reflux by making changes in your diet, your habits and your daily routines.
Step 1
Determine which foods and beverages trigger your acid reflux. Spicy foods, greasy foods, acidic foods like citrus fruits or tomatoes, coffee, caffeinated soft drinks, alcohol, mint and chocolate worsen acid reflux in many people who have this condition. However, every individual responds differently to foods. Keep a food diary of your episodes of acid reflux to determine which foods or beverages are causing your symptoms, then avoid these foods or replace them with more tolerable options.
Step 2
If you smoke, start a smoking cessation program. Smoking may loosen your lower esophageal sphincter, promoting acid reflux. Consult your health-care provider about effective ways to stop using tobacco.
Step 3
Reach and maintain a healthy weight. Carrying excess weight in your abdominal area can push your stomach upward, making it easier for stomach acids to rise into your esophagus. Consult your health care provider about an eating plan that will allow you to lose weight gradually and keep your weight in a healthy range.
Step 4
Wait three hours before you lie down after a meal. Lying flat while your food is being digested allows stomach acids to flow into your esophagus. Sitting or standing upright prevents reflux.
Step 5
Elevate the head of your bed 6 to 9 inches. Use wooden blocks under the feet at the head of your bed to lift your upper body above your lower body. Gravity prevents digestive acids from flowing upward. You can also insert wedges underneath your mattress. Simply placing pillows under your upper body won't work, according to the National Digestive Diseases Information Clearinghouse. The frame or mattress of your bed must be raised for this measure to be effective.
Step 6
Eat smaller portions at meals. Having a large amount of food in your stomach can encourage acid reflux. Eating smaller servings helps you digest foods more easily, prevents overeating and may help you control your weight.
Step 7
Eat slowly and enjoy your food. When you eat at a leisurely pace, your body's satiety signal has time to tell you that you're full. You may eat less, take more pleasure in your meals and avoid heartburn if you eat at a slower pace in a relaxing environment.
Step 8
Start a stress-reduction program. Stress and anxiety can worsen your heartburn and make digestion difficult. Regular exercise can help relieve stress and maintain a healthy weight. Massage, yoga, hypnosis, aromatherapy are complementary treatments that may reduce stress and decrease acid reflux when you combine them with conventional medical treatment.
Things You'll Need
- Wooden or concrete blocks or mattress wedges
- Food diary
