Coping with Heartburn: Tips for Relief
How to Feel Relief When You Eat
- Eat slowly.
- Opt for 5 or 6 small meals a day instead of 3 large ones.
- Avoid eating before going to bed.
- Consume small portions of meats at one time.
- Drink fluids between meals rather than with meals.
- Take sips of water, milk, or a spoonful of yogurt.
- Opt for loose clothing around your waist.
Stay Away from Foods that Can Cause Heartburn!
- Water: Only use tap water or spring water (like Arrowhead spring water, Evian, Perrier). Do not use distilled or purified water, as most of them are acidic (Niagara, Dasani, etc.).
- Food: Always use organic food to avoid hormones or antibiotics. Most non-organic food contains corticosteroids, which can cause acid reflux.
- Avoid:
- High-fat, fried foods
- Dishes with heavy spicy sauces
- Greasy and spicy foods (chili, salsa)
- Pizza
- Sausage
- Garlic
- Oregano
- Tomato sauces
- Coffee (decaf and caffeinated)
- Chocolate
- Citrus fruits and juices
Ideas to Help You Feel Better:
- Get plenty of fresh air:
- Open windows
- Use fans
- Take a brisk walk outdoors
- Get up slowly in the morning.
- Keep snacks near your bed:
- Crackers
- Fruit or fruit juices
- Take fluids at least half an hour before or after meals.
- Sip small amounts of liquid frequently.
- Add water to juices or make broth or noodle soups.
- Eat small amounts every two or three hours, day or night. Even if you are not hungry.
- Have a bedtime snack with protein:
- Egg
- Cheese
- Meat
- Peanut butter
- Yogurt
- Listen to your body’s food cravings.
When You Rest
- Sit upright after meals.
- Wait at least two hours after eating before lying down.
- Sleep or rest with your head lifted up. Use extra pillows under your shoulders to prop you up.
Exercise
- Exercise may help relieve heartburn.
- Try taking a slow walk or sitting quietly and breathing deeply.
- Try the flying exercise:
- Sit cross-legged or tailor fashion.
- Stretch your arms to the sides.
- Bring the back of your hands together over your head.
- Quickly raise and lower your arms. Try doing this ten times.
