How to Prevent Acid Reflux and Heartburn

1. Eat smaller meals and eat slowly. Eating large meals can put pressure on your stomach and cause acid reflux. Eating smaller meals and eating slowly can help to reduce this pressure.

2. Avoid certain foods. Some foods are more likely to cause acid reflux than others. These foods include spicy foods, fatty foods, acidic foods, and caffeinated beverages.

3. Elevate your head when you sleep. Elevating your head when you sleep can help to keep stomach acid from flowing back up into your esophagus.

4. Avoid lying down after eating. Lying down after eating can put pressure on your stomach and cause acid reflux. Wait at least 30 minutes after eating before lying down.

5. Wear loose-fitting clothing. Tight-fitting clothing can put pressure on your stomach and cause acid reflux.

6. Quit smoking. Smoking can weaken the lower esophageal sphincter (LES), which is a muscle that helps to keep stomach acid from flowing back up into the esophagus.

7. Lose weight if you are overweight or obese. Being overweight or obese can increase your risk of acid reflux.

8. Talk to your doctor about medications. If you are taking any medications that can cause acid reflux, talk to your doctor about other options.

9. Get regular exercise. Exercise can help to improve digestion and reduce the risk of acid reflux.

10. Manage your stress. Stress can make acid reflux worse. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

If you experience frequent acid reflux or heartburn, talk to your doctor. They can help you determine the cause of your symptoms and recommend the best treatment options.

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