How to Prevent Acid Reflux and Heartburn

1. Eat smaller meals frequently. Overeating can put pressure on your stomach and cause acid reflux. Instead, try to eat smaller meals more frequently throughout the day.

2. Avoid certain foods. Some foods are more likely to cause acid reflux than others. These include fatty or greasy foods, spicy foods, peppermint, coffee, and chocolate.

3. Drink plenty of water. Water can help to dilute stomach acid and reduce symptoms of acid reflux.

4. Elevate your head when you sleep. This can help to keep stomach acid from flowing back up into your throat.

5. Avoid lying down after a meal. Wait at least 30 minutes after you eat before lying down. This can help to prevent acid reflux.

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

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

8. Quit smoking. Smoking can relax the muscle that separates your stomach from your esophagus, which can lead to acid reflux.

9. Avoid alcohol. Alcohol can irritate the stomach and cause acid reflux.

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

If you have frequent or severe acid reflux, talk to your doctor. There are medications that can help to treat acid reflux.

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