Heartburn triggers vary from person to person. Sometimes those triggers are physiological, while for many other people certain foods, drinks and lifestyle habits may be the catalyst.11 Below are some tips to help you overcome common heartburn triggers.
Avoid overeating by having smaller, slower and more frequent meals throughout the day. Also, avoid late-night snacks.
Stress alone does not cause acid production. However, stress can increase your sensitivity to acid and worsen the pain caused by heartburn.3,14
Smoking isn’t just bad for your lungs; it also raises the risk of heartburn.11,12
Food triggers differ from person to person, but common ones include:
Rich, spicy, fried or fatty foods
• Chocolate • Caffeine
• Carbonated beverages
• Alcohol • Coffee
• Ketchup and mustard
• Vinegar • Tomato and citrus juices
• Other acidic fruits and juices
Keep tabs on what you eat and learn to avoid the things that cause heartburn.
Sleeping on Your Right Side
According to research, sleeping on your right side worsens acid reflux. Try sleeping on your left side or raising the head of your bed.13
Belts and tight-fitting clothing may be fashionable, but they also put extra pressure on your stomach.
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3. Heartburn: Symptoms & causes. Mayo Clinic. (2018). Retrieved from https://www.mayoclinic.org/diseases-conditions/heartburn/symptoms-causes/syc-20373223
4. Gastroesophageal reflux disease (GERD): Symptoms & causes. Mayo Clinic. (2018). Retrieved from https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940
6. Medical Definition of diaphragm. MedicineNet. (2018). Retrieved from https://www.medicinenet.com/script/main/art.asp?articlekey=2983
7. GERD: Can certain medications increase severity? Mayo Clinic. (2018). Retrieved from https://www.mayoclinic.org/diseases-conditions/gerd/expert-answers/heartburn-gerd/faq-20058535
9. Denk, P. Acid reflux causes: Find your trigger foods. RefluxMD. (2018). Retrieved from https://www.refluxmd.com/acid-reflux-causes-triggers/
11. Lifestyle guidelines for the treatment of GERD. Cleveland Clinic. (2018). Retrieved from https://my.clevelandclinic.org/health/articles/15530-lifestyle-guidelines-for-the-treatment-of-gerd
12. Smoking and the digestive system. National Institute of Diabetes and Digestive and Kidney Diseases. (2013). Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/smoking-digestive-systém
13. Kaltenback, T., Crockett, S., & Gerson, L.B. (2006). Are lifestyle measures effective in patients with gastroesophageal reflux disease? An evidence-based approach. Archives of Internal Medicine 166(9), 965-971. Doi:10.1001/archinte.166.9.965
14. Naliboff, B.D., Mayer M., Fass, R., Fitzgerald, L.Z., Chang, L., Bolus, R., & Mayer, E.A. (2004). The effect of life stress on symptoms of heartburn. Psychosomatic Medicine 66(3), 426-34. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15184707
15. Fries, W.C. 28 Tips for nighttime heartburn relief. WebMD. (2011). Retrieved from https://www.webmd.com/heartburn-gerd/features/28-tips-for-nighttime-heartburn-relief