How to Prevent Heartburn With Simple Lifestyle Changes

woman learning how to prevent heartburn

Heartburn, also called acid reflux, can be a painful experience. Unfortunately, it’s also a very common occurrence affecting an estimated 60 million Americans at least once a month. Some studies have even gone so far as to estimate 15 million people experience heartburn symptoms each day!  Instead of constantly turning to medications, many people prefer to find natural ways to treat heartburn instead.

Today we’re taking a look at how to prevent heartburn with simple lifestyle changes and keep you from feeling the burn you don’t want!

What is Heartburn and What Causes Heartburn to Happen?

It occurs when the muscles of the lower esophagus aren’t working correctly so foods and acids are able to flow back upwards into it. This is what creates that burning sensation that typically starts right below the breastbone.

While the catalyst may be different for everyone, common causes of heartburn include:

  • Eating spicy foods
  • Caffeine, chocolate, or alcohol consumption
  • Being overweight
  • Smoking

Heartburn during pregnancy is also common as the progesterone hormone may cause the muscles in the lower esophagus to relax and cause irritation. 

Easy Ways for How to Prevent Heartburn

Instead of turning to medication, there are a variety of natural ways to prevent heartburn that may help you. These involve simple lifestyle changes you can adopt such as:

  • Quitting smoking
  • Avoiding alcohol consumption
  • Eating smaller portions
  • Using a zero gravity chair
  • Maintaining a healthier weight

As always, it’s important to speak to your primary healthcare physician for guidance and approval before beginning any health treatments. 

Quitting to Prevent Heartburn from Smoking

While learning healthy ways to quit smoking is beneficial for your overall health, it may also help as a method for how to prevent heartburn. The nicotine in cigarettes and other smoking devices (including vapes) can weaken the lower esophageal sphincter muscles. This weakening is what allows food and acid to reflux back into the esophagus and cause heartburn symptoms.

Prevent Heartburn From Alcohol Consumption Alcohol and Heartburn: A Bad Combination

An easy way for how to prevent heartburn is to avoid alcohol consumption. Alcohol can cause the stomach to produce more acid while simultaneously making the tissues more sensitive to that acid. This bad combination can be a common cause of heartburn after drinking alcohol. 

Learn How to Prevent Heartburn After Meals With Smaller Portions

Eating smaller portions can be an effective way for how to prevent heartburn after eating. Instead of two or three larger meals each day, try to eat four or five smaller ones instead. This can help with digestion and prevent heartburn from occurring.

Additionally, avoiding high-fat meals or other foods that cause heartburn helps, as well. Fatty foods stay in the stomach longer and can also weaken the lower esophageal sphincter.

Using a Zero Gravity Chair to Prevent Heartburn

While this may sound strange at first, using a zero gravity chair is a great example of how to prevent heartburn with simple lifestyle changes! Not only will you be gaining the health benefits of zero gravity chairs like lower back pain relief, spinal decompression, and better blood circulation but you’ll experience some bonus features of zero gravity chairs, as well.

One of these bonus benefits is improving digestion using a zero gravity chair. Better digestion helps prevent heartburn that may otherwise occur as food takes longer to break down and be absorbed by the body.

Another benefit of zero gravity chairs for how to prevent heartburn is with a better sleep position. One of the best sleeping positions for heartburn is on the left side and at a slight incline. In the zero gravity position, your legs are elevated above the heart level while your torso remains at a slight incline. This position is the basis for using zero gravity chairs for back pain relief but is also a prime way to prevent heartburn, as well. Not only will you be able to prevent heartburn this way, but you may also experience better sleep quality.

Who doesn’t love a recliner that improves your overall health naturally while you relax? 

Healthier Diet to Prevent Heartburn from Being Overweight

There’s a strong link between carrying excess weight and heartburn. Excess weight puts more pressure on the stomach, which can cause leakage or backflow that causes heartburn. Before beginning any weight loss plan, consult your doctor for recommended lifestyle changes to maintain a healthier weight and help prevent heartburn you may be experiencing.

Heartburn is a common condition that affects millions of people each year. If you’re looking for a natural way for how to prevent heartburn consider a few lifestyle changes that may help keep it away. Eating heartburn-friendly foods, avoiding heartburn triggers like alcohol, or choosing a zero gravity chair may make a huge difference for you! You don’t have to live with the pain of heartburn. Consult your primary healthcare physician about any treatments or lifestyle changes you want to make and get a plan together for how to prevent heartburn and feel your best!

Looking for more ways to start living a healthier lifestyle? Check out these 6 spring health and fitness goals to get started!