{"id":15988,"date":"2020-08-18T20:51:44","date_gmt":"2020-08-18T19:51:44","guid":{"rendered":"http:\/\/opa.org.uk\/?p=15988"},"modified":"2021-01-21T20:53:46","modified_gmt":"2021-01-21T20:53:46","slug":"got-bad-heartburn-make-these-changes","status":"publish","type":"post","link":"https:\/\/opa-old.voidappsdev.uk\/?p=15988","title":{"rendered":"Got Bad Heartburn? Make These Changes"},"content":{"rendered":"<section id=\"s01\">Do you often get\u00a0<a href=\"https:\/\/www.webmd.com\/heartburn-gerd\/default.htm\" data-metrics-link=\"embd-lnk\">heartburn<\/a>\u00a0or other\u00a0<a href=\"https:\/\/www.webmd.com\/heartburn-gerd\/guide\/acid-reflux-symptoms\" data-metrics-link=\"embd-lnk\">symptoms of acid reflux<\/a>? One of the first things to try for relief is to make some simple changes in your\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/default.htm\" data-metrics-link=\"embd-lnk\">diet<\/a>\u00a0and other everyday habits.<\/p>\n<\/section>\n<section id=\"s02\">\n<h3>1. Revamp Your Meals<\/h3>\n<p>Think \u201cmore and mini.\u201d\u00a0Eat more often, but cut back on your\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/control-portion-size\" data-metrics-link=\"embd-lnk\">portions<\/a>. Smaller meals are easier on your\u00a0<a href=\"https:\/\/www.webmd.com\/digestive-disorders\/rm-quiz-surprising-stomach-facts\" data-metrics-link=\"embd-lnk\">stomach<\/a>\u00a0because they put less pressure on the valve that connects your\u00a0<a href=\"https:\/\/www.webmd.com\/digestive-disorders\/picture-of-the-esophagus\" data-metrics-link=\"embd-lnk\">esophagus<\/a>\u00a0and stomach.<\/p>\n<p>Pace yourself.\u00a0Stop eating before you get too full. It helps if you eat slower, since you may not feel full until 15-20 minutes after you start to eat.<\/p>\n<\/section>\n<section id=\"s03\">\n<h3>2. Outsmart Your Triggers<\/h3>\n<p>Notice &#8212; and avoid &#8212; foods or drinks that seem to bring on or worsen your\u00a0<a href=\"https:\/\/www.webmd.com\/heartburn-gerd\/guide\/reflux-disease-gerd-1\" data-metrics-link=\"embd-lnk\">heartburn<\/a>. These may include:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.webmd.com\/diet\/features\/does-coffee-have-nutritional-value-you-bet\" data-metrics-link=\"embd-lnk\">Coffee<\/a>\u00a0or\u00a0<a href=\"https:\/\/www.webmd.com\/food-recipes\/features\/health-benefits-of-green-tea\" data-metrics-link=\"embd-lnk\">tea<\/a>\u00a0(both regular and decaffeinated)<\/li>\n<li>Anything that\u2019s fizzy or has\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/caffeine-myths-and-facts\" data-metrics-link=\"embd-lnk\">caffeine<\/a>\u00a0in it<\/li>\n<li><a href=\"https:\/\/www.webmd.com\/food-recipes\/rm-quiz-alcohol-myths-facts\" data-metrics-link=\"embd-lnk\">Alcohol<\/a><\/li>\n<li>Citrus fruits, such as\u00a0<a href=\"https:\/\/www.webmd.com\/food-recipes\/health-benefits-oranges\" data-metrics-link=\"embd-lnk\">oranges<\/a>\u00a0and lemons<\/li>\n<li><a href=\"https:\/\/www.webmd.com\/food-recipes\/ss\/slideshow-tomato-ways\" data-metrics-link=\"embd-lnk\">Tomatoes<\/a>\u00a0and products that contain tomatoes, such as tomato sauce and salsa<\/li>\n<li><a href=\"https:\/\/www.webmd.com\/sex-relationships\/features\/chocolate-answers\" data-metrics-link=\"embd-lnk\">Chocolate<\/a><\/li>\n<li>Mint or peppermint<\/li>\n<li>Fatty foods<\/li>\n<li>Spicy foods<\/li>\n<li>Onions and garlic<\/li>\n<\/ul>\n<\/section>\n<section id=\"s04\">\n<h3>3. Solve It While You Snooze<\/h3>\n<p>These steps will help reduce reflux when you\u00a0<a href=\"https:\/\/www.webmd.com\/sleep-disorders\/default.htm\" data-metrics-link=\"embd-lnk\">sleep<\/a>:<\/p>\n<ul>\n<li>Put blocks under the legs at the head of your bed to raise it at least 6 to 8 inches. This helps keep your stomach&#8217;s contents down. Don\u2019t just pile on more pillows. It doesn\u2019t work, because this position may put more pressure on your belly.<\/li>\n<li>Stop eating at least 2 or 3 hours before lying down.<\/li>\n<li>If you want a nap, curl up in a chair instead of in bed. Sleeping in a more upright position can help.<\/li>\n<\/ul>\n<\/section>\n<section id=\"s05\">\n<h3>4. Loosen Up<\/h3>\n<p>Don\u2019t wear tight clothes or tight belts.\u00a0Often, extra pressure around your belly ramps up\u00a0<a href=\"https:\/\/www.webmd.com\/heartburn-gerd\/guide\/what-is-acid-reflux-disease\" data-metrics-link=\"embd-lnk\">acid reflux<\/a>.<\/p>\n<\/section>\n<section id=\"s06\">\n<h3>5. Take a Load Off<\/h3>\n<p>If you\u2019re\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/obesity\/features\/am-i-obese\" data-metrics-link=\"embd-lnk\">overweight<\/a>, lose some of those extra pounds.\u00a0It will ease pressure on your stomach.<\/p>\n<\/section>\n<section id=\"s07\">\n<h3>6 Kick the Habit<\/h3>\n<p>If you smoke, stop.\u00a0<a href=\"https:\/\/www.webmd.com\/smoking-cessation\/quit-smoking\" data-metrics-link=\"embd-lnk\">Smoking<\/a>\u00a0may make it harder to keep stomach acid down. It can take several tries to kick the habit for good, so hang in there and keep trying! Your doctor can help.<\/p>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Do you often get heartburn or other symptoms of acid reflux? One of the first things to try for relief is to make some simple changes in your diet&#8230;<\/p>\n","protected":false},"author":4,"featured_media":15799,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-15988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Got Bad Heartburn? 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