Causes of Heartburn :
Causes of Heartburn Diet
Smoking
Lifestyle
Stress
Obesity
Lying Down
Step 1 :
Step 1 Keep a heartburn journal and record
When did the episode begin and how long did it last
What was happening just before – had you finished a meal? Of What? Were you sleeping? Or Exercising?
What were the symptoms?
What did you do to relieve the symptoms?
Step 2 :
Step 2 Modify your diet
Record foods that trigger heartburn – then limit them in your diet
Eat smaller meals
But have them more frequently
Don’t eat within two hours of bedtime
Chew, chew, chew
Step 3 :
Step 3 Reduce or quit smoking
Smoking encourages the production of acid
Smoke will also damage the mucus layer that protects your oesophagus
If you can’t stop, cut down
Avoid smoking prior to eating
Step 4 :
Step 4 Avoid or limit the following foods
Spicy foods – they increase acidity
Alcohol
Chocolate
Tea and Coffee
Step 5 :
Step 5 Include good foods
Natural Honey
Ginger
Peppermint
Live yogurt
Step 6 :
Step 6 Make some small lifestyle changes
Gradually increase exercise
Aim for a healthy weight
Avoid heavy exercise after eating – a moderate walk is fine
Reduce your meal sizes as the day goes on – Good breakfast through to small evening meal and nothing after 7pm
Step 7 :
Step 7 Use gravity
Sit upright
Don’t slouch
Raise the head of your bed
Or use extra pillows
Many more tips at :
Many more tips at www.constantheartburn.org