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Author: Jim Kesel
There are more than 45 million people in the USA alone that suffer from heartburn at least once a week. Every day you see an add for acid reflux and heartburn medicines on your television. Almost all the information is about treating the symptoms of heartburn after you have already developed the problem. However you very seldom see any information about the prevention of heartburn.
It is surprising that most people do not even consider taking the necessary steps to prevent heartburn. About 90 percent of all heartburn and acid reflux is preventable. Remember it is far easier to prevent heartburn than to cure it. Why suffer the pain and discomfort of this disorder when you do not have to. In addition you may increase your risk of related heartburn illnesses like Gastoresophageal Reflux Disease (GERD) or even cancer.
Not everyone will get heartburn or acid reflux disease. Genetics does play a role in determining who is at risk. If you look into your family background and see several relatives with heartburn related problems then you can assume that you are at increased risk for getting this disorder. In addition if you are on the heavy side, eat large meals to the point of discomfort, take in large amounts of caffiene or frequently eat spicy foods then your risk is further increased. Living in a stressful environment is also considered a factor in developing heartburn related conditions.
The first and probably the easiest method of reducing your heartburn risk is to change how and when you eat your meals. You need to become a grazer , that is to eat several smaller meats each day. You should eat these meals at about the same time each day as well. Never eat until you feel full, but just enough as to not feel hungry, To do this effectively you must become more aware of your body and what it is telling you. In addition try to eat in a stress free environment. This may not be totally possible but if you can eat away from point cause of stress such as your place of work you will be more relaxed. Remember no spicy foods and cut back on your coffee or tea intake. Caffeine free coffee is a good alternative.
Stop or greatly reduce your use of alcohol and intake of acidic liquids. This will have an immediate effect of reducing your risk of getting heartburn and acid reflux disease. If you are a smoker you have another reason beside cancer to quit . This is probably the toughest change in your life style that you will undertake. Stopping the use of nicotine, caffeine and alcohol are the big three in preventing heartburn before it starts.
If you have the opportunity, a short period of exercise prior to eating will also reduce your heartburn risk. This can be in the form of walking up or down several flights of stars or walking several block to where you are going to eat your meal. This will reduce your appetite and stress. It is never a good idea to exercise after you have eaten. You should wait at least 2 hours if you are going to do an intense workout. Also whenever possible you should wear loose fitting clothing as this will reduce the pressure and discomfort associated with heartburn.
Most people who have pre-heartburn symptoms will have trouble getting a good nights sleep. Acid reflux and heartburn symptoms are usually to blame. Not getting enough sleep will increase your stress and thus your risk as well. A couple of things that you can do to prevent these symptoms is to first not eat for at least four hour prior to laying down. In addition you can prevent the acid reflux that is associated with heartburn by raising the head of the bed. This can be easily done with books, bricks and/or wooden blocks. You only need to raise it 2 to 3 inches to keep acid from flowing upward to your esophagus. The use of a firm pillow or a wedge pillow will also help in preventing acid reflux.
Another important step in preventing heartburn is to talk to your family physician. Specifically ask him or her what medications are putting you at risk for heartburn. Aspirin related pain relievers and non-steroidal anti-inflammatory medications are especially hard on the stomach and can increase your heartburn risk. Ask your doctor for alternatives that do not cause indigestion. In addition you should ask him or her what over the counter antacids they recommend.
Preventing heartburn is always more preferable to curing it. Design a plan for changing your lifestyle and stick to it. It will require discipline and help from family and friends. Make sure they know what your goals are and ask them to help and support you in your endeavor to be heartburn free.
About the Author: James A.Kesel,MS is the author of Preventing Heartburn , A comprehensive guide to ending acid reflux and heartburn. Http://www.heartburnscures.com http://www.heartburnscure.com
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