How to Treat IBS Naturally
3 Ways to Prevent Heartburn Flare–ups
Get rid of the bad habits triggering your heartburn.
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More than 60 million Americans experience heartburn from time to time. It could be your diet, your workout, or your sleep routine.
Change the way you eat:If spicy, fatty, or dairy-heavy foods are on the daily menu, lighten up! An overly full stomach combined with greasy or highly spiced food is a potential recipe for reflux. Having healthy, moderately portioned meals is one of the best ways to dodge heartburn. Watch out for common triggers like chocolate, onions, garlic, citrus fruit, and tomatoes. Choose water instead of caffeinated or carbonated beverages, and avoid alcohol.
Wait at least an hour before working out:Exercising within an hour of eating could worsen the situation. Wait a while before hitting the gym, and when you do, try to keep high-impact workouts like jogging, aerobics, and rope jumping to a minimum. As a general rule, exercises that require bouncing or jumping will jostle stomach contents, possibly causing a wayward flow of acid. Go easy on heavy weight lifting, sit-ups, and stomach crunches that tense the stomach muscles, and always wear comfortable, loose-fitting clothes that don't restrict the abdominal region.
Don't lie down:Because the combination of late-night eating and lying down is a risky one for those suffering from heartburn, it's especially important to eat dinner at a sensible hour and wait a while before you go to sleep. When bedtime beckons, you'll find that the laws of gravity never rest, even whenyoudo, and nighttime heartburn can often be blamed on food and acid flowing backward into the esophagus while you're lying down. If reflux makes you restless, try sleeping with your head slightly raised or securing a wedge-shaped pillow underneath your mattress.
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