Heartburn

Here are a few important steps to follow in the effective management of Heartburn:

• Take multiple small portions of meals instead of a large meal to reduce the high amount of pressure put on the stomach due to overeating.
• Do regular exercise with a proper regime to reduce weight and symptoms of obesity.
• Raise your head while sleeping to avoid the stomach contents from sliding up against the lower oesophagal sphincter.
• Chewing your food thoroughly aids in digestion and proper mixing of the ingested food with digestive enzymes and prevents the excess production of gastric acid. 

Some of the important points to avoid in the management of heartburn:

• Don’t wear tight jeans
• Constrictive clothing can put weight on the mid-region. The crush can press the stomach's substance up against the sphincter at the base of the throat, which can prompt heartburn.
• Do not eat within a couple of hours of vigorous exercise as it might result in excess acid reflux.
• Do not eat or drink at least 3 hours before you go to bed.

Few best foods to combat heartburn include:

• Melons: Honeydew, watermelon, cantaloupe have very less acid content and are best suited for the condition.
• Probiotics: Probiotics like yoghurt, lassi, miso, tempeh, kefir help in the proliferation of dietary enzymes and good bacteria in the gastrointestinal tract to enhance digestion.
• Ginger: This has a great effect in controlling acid reflux and can be included in the diet.

Some of the foods to avoid for heartburn are:

• Chocolate: 
• Coffee: Caffeine is one of the prime triggering factors of LES and causes acid reflux. Limit coffee or better to avoid it completely.
• High-fat meat: Beef, pork, and lamb stay in the stomach for a longer time and have high-fat content as well. These cause acid reflux, and it is, therefore, advisable to choose lean meat.
• Alcohol: 

• Never change or stop taking medicine without consulting your doctor.
• Track your weight regularly to avoid complication of heartburn.