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Step 1
Lifestyle and behavioral modification is required to help reduce the symptoms of heartburn and prevent progression into the more serious condition of GERD. Stop smoking and reduce consumption of alcohol and caffeine-containing beverages. Even reduce the amount of soft drinks and certain fruit juices that contain high levels of acid such as orange and grapefruit juice.
Let gravity help in reducing heartburn. You can raise the level of the head of the bed or place several pillows behind your head. This will allow your upper torso to sleep in a slightly elevated position which will help prevent acid reflux from the stomach. -
Step 2
Spicy foods and sauces are known to cause heartburn in certain people. Cut down on vinegar, fried and fatty foods, mustard or certain vegetables and fruits that are known to trigger heartburn. A good tip is to keep a log or diary of food or drinks that trigger your heartburn attacks.
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Step 3
Losing weight and regular exercise will definitely help to reduce or prevent heartburn from occurring. Don't wear tight clothes or jeans, as this will cause pressure and squeeze the thorasic cavity and abdomen which will increase the chance of acid reflux and heartburn.
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Step 4
Never exercise straight after a meal. It is advisable to wait at least two to three hours after the meal to allow the body to digest and absorb the food from the stomach. Remember to drink plenty of water during any strenuous exercising. Keeping the body well hydrated will also help reduce the chance of heartburn.
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Step 5
REDUCE STRESS. It is a well-known fact that the major stressors in our lives can significantly increase the risk of getting heartburn, as well as stomach ulcers and GERD. So it is very important to try and find ways to reduce these stressors in your life. Learn relaxation techniques. Go to yoga or meditation classes. Take up a hobby or do things that make you happy and that are enjoyable. Take control of your emotional and financial responsibilities, as these are major sources of stress in most people's lives.
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Step 6
Some medications can help relieve the symptoms of heartburn. Common over-the-counter medications are antacids such as Tums. These work by neutralizing the acid in the stomach. There are medications that doctors will prescribe for patients with frequent episodes of heartburn such as H2 blockers (e.g. Zantac, Pepcid, Tagamet) or Proton pump inhibitors (e.g. Prilosec). These medications help to reduce acid production in the stomach, thus reducing heartburn or acid reflux.
