| We've all felt the effects of heartburn. Maybe it was | | | | toward your throat. When you are sitting up or |
| after that one party when you ate a lot more than you | | | | standing, gravity maintains those same stomach |
| should and definitely went a little overboard on the | | | | contents stay at the bottom of the stomach. |
| hamburger toppings. Perhaps, it was that night you | | | | - Eat a diet high in fiber. A recent health study found |
| finished off that tray of pizza loaded to the max with | | | | that people who followed a high-fiber meal plan were |
| onions and you tossed and turned all night cause your | | | | less likely to suffer from any acid reflux symptoms, |
| chest was on fire. | | | | regardless of their body weight. You can get fiber |
| Heartburn can be a serious condition is a lot more | | | | from whole grains, fruits, vegetables, beans, nuts and |
| prominent than you may originally thought. A recent | | | | seeds. |
| survey showed that about twenty percent of all | | | | - Stay away items like chocolate, peppermint, caffeine, |
| American adults will have a moderate case of | | | | alcohol, and fatty foods that may irritate a damaged |
| heartburn at least once a month. Some choose to | | | | esophagus lining. Acidic foods such as citrus fruit and |
| take action against it by changing their lifestyles while | | | | citrus juices are will also give you problems. |
| others just choose to ignore it and make it worse. | | | | - Try not to eat excessively large meals since the |
| If you find that you are a frequent sufferer of | | | | more food in your stomach; the more likely it is for |
| heartburn, there are some steps you can take to | | | | stomach contents to splash upwards towards your |
| minimize its effects. You can help decrease the | | | | esophagus. What you'll want to do is try eating four to |
| likelihood of heartburn by keeping in mind these few | | | | five small meals instead of two or three big ones. |
| but important tips: | | | | - Some doctors recommend chewing gum after meals |
| - Avoid any high in fat meals. They tend to stay in the | | | | to stimulate saliva production. Just make sure the gum |
| stomach longer. Greasy or fried are especially harmful | | | | you choose is NOT a peppermint flavor. |
| and can weaken the esophagus's muscles. | | | | - Plan out your meals to encourage slow but sure |
| - Do not smoke and drink any alcohol before, during, or | | | | weight loss if you are overweight. Extra weight around |
| after meals. Both smoking and alcohol will weaken the | | | | the midsection will press against the stomach and |
| muscles of your esophagus. | | | | increase the pressure going up toward your |
| - Wait about two hours after a meal before exercising | | | | esophagus. |
| if your heartburn gets worse after exercise. | | | | - Have a glass of water at the end of every meal to |
| - Don't lie down or go to bed for about two to three | | | | dilute and wash down any stomach acid may have |
| hours after eating. As you lie down, it is physically | | | | been splashed up into the esophagus. |
| easier for stomach contents like acid to splash up | | | | |