One of the simple and best things that you can do to limit the effects of heartburn or acid reflux is to eat smaller meals but more frequently. By keeping to a diet pattern of having little meals at frequent intervals throughout the day, you decrease the chance of causing a back-up in your stomach. Having less food in your stomach will put less stress on the LES muscles which are responsible for closing the passageway between the esophagus and the stomach.



One important factor to take note of is that the effects of acid reflux on your body is increased when you eat certain acid-creating foods. Therefore, it's important to avoid citrus fruits, potatoes, raw onions, ground beef, buffalo wings, chicken nuggets and thick dairy products such as ice cream or cottage cheese. Other foods that will increase the acid in your system include macaroni and cheese, spaghetti, any type of liquor or wine, coffee, tea, and certain salad dressings. Avoid eating these foods as much as possible. You'll be decreasing your chance of encountering heartburn and doing your body a favor.

Another simple thing to do to reduce the effects of heartburn is to eat your last meal of the day at least two to three hours before you go to bed. This is important because by lying down you cause added pressure to be put on the LES muscles, increasing the chance of reflux. Also, by simply elevating your head with extra pillows can help to decrease the chances of acid reflux, since gravity weighs more on the LES muscles when you are lying down flat.

Keeping in shape is another important factor to consider if you are having a heartburn condition. When overweight, the abdomen will push on the stomach. This will cause excess fluid to be pushed into the esophagus. A study on heartburn showed that a full thirty five percent of all overweight people experience heartburn.

Other important lifestyle factors to consider are your consumption of alcohol and smoking. The most active ingredient in cigarettes, nicotine, causes a relaxation of the esophageal sphincter, allowing fluids to roam freely. Also, smokers also experience an increased buildup of acid in their stomachs. Although not as visible as other factors, stress also play a part in an acid reflux condition.

When you're trying to manage your heartburn condition, it is generally a good idea to keep a record of your experiences. Record when and why you experienced heartburn. This can help you to better identify which behaviors to avoid in the future. After you've got a good baseline for what is causing your acid reflux conditions, consult your doctor to get a professional opinion on what you should do to avoid future problems with this chronic illness.