woman try to diet, don't eat and stop chicken meal on dish on table

For over thirty years, I have had to take care of the intolerable discomfort of heartburn and GERD. I’ve found that almost everyone will get heartburn at one time or another and typically at least one time a month. Usually the cause is apparent like eating spicy or rich foods – a Thanksgiving dinner, French fries, chili or devil food cake, however there are several less obvious heartburn or GERD (gastroesophageal reflex disease) triggers. As an alternative to costly prescription drugs, I discovered that by the food you eat, to the clothes you wear, there are lifestyle changes you ought to think about implementing in the event that you would like to decrease the recurrence of heartburn or GERD.

Be Alert to the Triggers…


Everyone knows that smoking is bad for your health but here is just one more reason to stop. Smoking may weaken the one time valve between the stomach and esophagus called the lower esophageal sphincter (LES). When the LES is diminished stomach acid or gastric and duodenal juice flows back into the esophagus causing fat-digesting bile salts to travel up from the small intestine into the stomach. The bile cuts back on saliva which comprises bicarbonate which is a pure acid-fighter that’s required to flush stomach acid from the esophagus.

Being overweight

The more your body mass index (BMI) and the higher your weight, the higher your chance of acid reflux difficulties. Women, particularly premenopausal, seem to have greater issue than guys. Why? Excess abdominal fat that puts pressure on the stomach, compound make-up, hormonal changes, poor diet and eating habits have been identified as heartburn offenders.

What are you wearing?

To be able to prevent stomach acid from being pushed back into the esophagus you will need to see what you wear. Steer clear of belts, waistbands, tight fitting clothing, hosiery and underwear.

Trim the Fat

Certain foods such as but not limited to hot foods, fatty red meat, fried foods, citrus fruit, raw oignon, tomatoes, butter, oil, fat, peppermint, chocolate, and caffeine are known for aggravating the symptoms of heartburn.

Eating Large Meals

Eating large meals or over eating creating a very full stomach can cause the decrease aesophageal sphincter valve (LES) between your stomach and esophagus to relax. When the LES valve relaxes, the stomach acids have been pushed back up into the esophagus. Rather than eating breakfast, lunch, and dinner, it is more beneficial to consume a few (5 or 6) small meals every day. Eating late at night or placing down right after foods can trigger GERD symptoms also.

Drinking Alcohol

Alcohol relaxes the lower esophageal sphincter letting the stomach acid to move up into the esophagus. Drinking more than seven drinks of alcohol each week or on a regular basis means you are extremely likely to come up with heartburn.

Heads up – Eat well

Eating late at night or placing down right after foods can trigger heartburn. To be able to alleviate this problem and permit the stomach acid to better drain from the esophagus, lift your head and upper body to eight inches while you sleep. Unless you’ve got a hospital style bed which you could correct, get a foam wedge or utilize specially designed blocks. Simply using pillows will not work because this just raises up your head instead of your own body from the waist up.


Several medications can cause heartburn. If you believed that the medication you’re taking might be causing your heartburn, check with your physician before you decide to stop taking a medication on your own. Certain prescription drugs can cause heartburn and GERD including antibiotics, osteoporosis medications, higher blood pressure medication – calcium channel blockers, albuterol that’s a bronchodilator taken by asthma sufferers, some sedatives in addition to ibuprofen or naproxen when used frequently.

Fish oil supplements

Omega-3 fatty acids are an excellent, natural nutritional supplement for overall wellness management and especially for depression and heart disease however, they can also trigger heartburn. The fish is an outstanding food for heartburn sufferers as it’s low in fat and high in protein. Nevertheless, the oil is liable for gastrointestinal issues.

Menthe poivrée

If you want to settle an upset stomach, lots of men and women turn to peppermint tea, peppermint-oil capsules, as well as peppermint candies. Peppermint can be good for you but the consequences fail someone that suffers from GERD since the calming, numbing effect of menthol relaxes the lower esophageal sphincter (LES) valve between the stomach and esophagus causing stomach acids to travel up the esophagus provoking heartburn.

Your genetic make-up

Studies have demonstrated that genetic factors count for 30% to 45% toward your risk of GERD. Genectic things include stomach function or a hypersensitivity to stomach acids. Another 55% to 70% is dependent on: if you smoke, what you eat, your weight or how much you exercise.