Chronic heartburn is often associated with gastroesophageal reflux disease (GERD). When you have this condition, stomach acid backs up into your esophagus, the tube that connects your mouth to your stomach. This can cause heartburn, a burning sensation in your chest.

You and your doctor will decide on a treatment for your GERD. Still, it is just as important to know what not to do as it is to know what to do.

This article describes 10 habits and activities that could trigger heartburn, and how to avoid them.

Instead of eating three large meals a day, try eating six small meals or three small meals and three snacks. This will help keep your stomach from getting too full. It will also help prevent excessive production of stomach acid. Stomach acid is the fluid that helps you digest your food.

Here are some things you can do to slow down while eating:

Put your fork or spoon down between bites. Chew your food thoroughly before swallowing. Chew 20 times or count to 20 before the next bite. Take smaller bites.

When the LES is relaxed, food and stomach acid come back up into your esophagus. Foods that can relax the LES include:

Fried or greasy foodsHigh-fat meatsCreamy saucesWhole-milk dairy productsChocolatePeppermintCaffeinated drinks like soft drinks, coffee, tea, and cocoa

Foods that may stimulate acid production include:

Caffeinated drinksCarbonated drinksAlcoholSpicy foodsCitrus fruit and juices like oranges and grapefruitTomato-based products

You can prevent heartburn by asking the right questions and knowing what to avoid. It is easy to eat too much at a restaurant, so watch the portion sizes.

Good choices when eating out include:

White meatLean cuts of meatSandwiches with turkey, chicken, or roast beef on whole grain breadGrilled foodsBroth-based soupsSteamed vegetablesBaked potatoes topped with low-fat salad dressingLow-fat or no-fat salad dressingsLighter desserts, such as angel food cake

Looking at the menu before you arrive can help you make good choices. Don’t be afraid to ask your server how the food is prepared.

Wait two to three hours after eating to go to bed. Don’t snack late at night. Eat larger meals earlier in the day. Try to make your last meal small.

Place bricks, blocks, or something sturdy and secure under the legs at the head of your bed. Use a wedge-shaped GERD pillow under your head and shoulders.

This is especially true if you have GERD. These are some of the ways smoking can trigger heartburn:

Reduced saliva production: Smoking can reduce saliva production. Saliva helps neutralize stomach acid. It can also wash refluxed acid back into the stomach. Changes in stomach acid: Smoking can increase stomach acid production. It may also cause bile salts to move from the intestine to the stomach. Bile salts are a component of bile, a substance that helps you digest fats in your small intestine. Bile salts in the stomach can make stomach acid more harmful. Impaired functioning of the LES: Smoking can weaken and relax the LES. A weakened or relaxed LES can let stomach contents reflux back up into the esophagus. Damage to the esophagus: Smoking may directly injure the esophagus. This makes it even more susceptible to acid reflux damage. ​

Dilute the alcohol with water or club soda. Limit consumption. Have one or two mixed drinks, no more than 16 ounces of wine, or no more than three beers. Drink white wine instead of red wine. Choose non-alcoholic beer or wine. Keep track of which alcoholic drinks trigger your heartburn. Avoid these drinks as much as you can.

When you are stressed you may not follow your normal routines. You may not eat, exercise, or take medications according to your regular schedule. This disruption can trigger heartburn.

Finding ways to alleviate the stress can help. Try relaxation methods like:

Breathing exercisesMeditationListening to musicExercise

Summary

There are things you can do to help keep heartburn at bay. Avoid eating habits that may trigger reflux, such as eating fatty foods, drinking too much alcohol, eating too quickly, and eating large meals. 

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Avoid lying down after a meal and try to sleep in a reclined position. Smoking, stress, and wearing tight clothes are some other habits that may make heartburn worse.

Lying down after you eat can cause indigestion and slow digestion. If you have GERD, lying down after a meal can cause your symptoms to worsen. The stomach contents push against the lower esophageal sphincter when you lie flat. If your sphincter is already weak, this can cause reflux.

If you feel you must lie down after a meal, prop up your torso with pillows or a wedge.