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How to Prevent Heartburn

There are a lot of things you can do to help prevent heartburn. This may look like a long list — don’t feel like you have to do everything at once. Pick a couple of things to try and see if they make a difference. You can always come back to add more.

Houses at Night

SLEEP BETTER

Over 65% of people with heartburn say it interferes with their sleep*.
Sleep is a crucial component to good overall health. Getting adequate, quality sleep helps your body function at its best. Inadequate, poor sleep can contribute to a number of health concerns such as obesity, diabetes, cardiovascular disease, and depression.

*SleepFoundation.org Gastroesophogeal Reflux Disease (GERD). Available at: http://sleepfoundation.org/ask-the-expert/gastroesophogeal-reflux-disease-gerd
Accessed May 4, 2015

Get more tips for a more restful night from BabyCenter® Canada Snooze Me

Man tying Running Shoes

MAINTAIN A HEALTHY WEIGHT

Extra pounds can mean extra pressure on your stomach. The pressure can be strong enough to force acid up into your esophagus, causing heartburn. Losing just a few pounds may help ease your symptoms.

If you’re overweight, think about some key changes that you can stick to long-term:

  • Get physically active
  • Drink water instead of sugary sodas and drinks
  • Choose low-fat, low-calorie foods
  • Eat smaller portions

Talk to your doctor before beginning or revising a diet or exercise program.

Cigarettes in an Ashtray

STOP SMOKING

Easier said than done, but if you stop smoking, it can help reduce your heartburn symptoms (among many other health benefits). Smoking weakens the esophageal sphincter that normally keeps acid from coming up out of your stomach

To get started, check out the First Week Challenge from the makers of NICORETTE®

Woman Doing Yoga

TRY YOGA

You don’t have to be a yogi on a mountaintop to feel the benefits of yoga. Among other things, it can help bring increased blood flow to your abdomen to energize and normalize digestion, thus reducing heartburn symptoms.

Regular yoga practice has been shown to build strength and flexibility, improve mood, and decrease stress. What’s not to like about a list like that? A quick search online is bound to turn up classes in your area.

Talk to your doctor before beginning or revising a diet or exercise program.

Spa Candles and Rocks

START MEDITATING

Meditation can help reduce stress and enhance your mental and physical well-being. See if making time to meditate a few times a week makes a difference in how you feel and your heartburn symptoms. A quick search online will turn up classes in your area, as well as books and instructional videos.

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