Acid reflux or heartburn as we commonly call it, happens when the muscles of the lower esophagus do not work properly. This leads to the food and the stomach acid flowing back (reflux) into the throat and esophagus. Some types of foods, medications, and drinks can aggravate acid reflux. You must make some lifestyle changes to manage heartburn or acid reflux. For this, you can follow our lifestyle tips for acid reflux, including the following:

1. Sleep on an empty stomach
One lifestyle tip for acid reflux is not going to sleep with a full stomach. Keep at least two to three hours between your meal and bedtime. This gives the stomach time to digest the meal and get out of the stomach. The time gap also allows the stomach acid to go down before you lie down, a position which gives your body time to go in a state of heartburn.

If you are napping in the afternoon then sit in a chair and take a nap instead of the bed. Sleeping in an upright position helps.

2. Eat smaller portions
Eat small portions of meals, break your meals into four to five small meals and do not overeat. Take your time to eat slowly and keep your spoon or fork down between bites. Eating less puts less pressure on the valve between the esophagus and the stomach.

3. Don’t overeat
Stop eating before you get full, eat slowly as your stomach gets full only 15 to 20 minutes after you start eating.

4. Avoid food triggers
You need to also keep in mind the triggers that launch the heartburn. Avoid foods like spicy food, fatty food, citrus juices and fruits, caffeine-containing beverages, chocolate, peppermint, tomatoes or tomato products, sauces, garlic, and onions. You can keep a diary to note the foods that cause heartburn.

5. Weight management
If you are overweight then reduce some pounds. The lower esophageal sphincter is the muscle that controls the opening between the esophagus and the stomach. The closed esophagus keeps food and acid from going back.

6. Unwind and de-stress
To wind down at the end of the day, try to breathe deeply, stretch, meditate, walk and exercise, but avoid alcohol. Keep a diary and write down when the heartburn hits along with the things that lead to it when it comes.

7. Avoid wearing tight clothes
Do not wear tight clothes. Wearing loose clothes will help. Acid reflux worsens when you lie down. A tight belt or clothes will put extra pressure on the stomach and lead to acid reflux.

8. Change the way you lie
While lying down, keep your head and chest in a higher position than your feet. Do not use pillows, keep a six-inch block under the bedposts.

Do not place your head in a position where it puts more pressure on your stomach making the heartburn worse.

9. Change your meal times
Does your heartburn get worse after exercise? Then time your meals. Wait for two hours after the meal to exercise.

10. Stop smoking
Stop the habit of smoking as smoking after a meal makes it harder for the stomach to keep the acid down. It will take a lot of work to quit the smoking habit. Take the help of a doctor.