If you’ve ever felt a burning flash after a meal, you know how annoying heartburn can be. The good news? Most flare‑ups are caused by easy‑to‑fix habits. Below are straight‑forward steps you can start using today to calm the burn and keep it from coming back.
First, look at what’s on your plate. Spicy foods, citrus, chocolate, and anything fried tend to relax the lower esophageal sphincter—the valve that stops stomach acid from climbing up. Swapping a greasy burger for grilled chicken or a soda for water can make a big difference.
Portion size matters too. Eating large meals stretches your stomach and pushes acid toward the throat. Try splitting dinner into two smaller plates, and pause 20‑30 minutes before lying down. Even a short walk after eating helps digestion and keeps acid where it belongs.
Don’t forget bedtime tricks. Elevate the head of your bed by about six inches using blocks or a wedge pillow. This simple tilt uses gravity to keep acid down while you sleep. Also, avoid late‑night snacks; give your stomach at least two hours to empty before hitting the sheets.
If lifestyle tweaks aren’t enough, over‑the‑counter antacids or H2 blockers can provide quick relief. Antacids like calcium carbonate neutralize acid right away, while H2 blockers such as famotidine reduce the amount of acid your stomach makes.
Save prescription proton pump inhibitors (PPIs) for frequent flare‑ups—more than two times a week. PPIs are powerful but work best when taken consistently, not just after symptoms appear. Talk to a pharmacist or doctor if you need help choosing the right product.
Finally, keep an eye on warning signs. Persistent burning that wakes you up, difficulty swallowing, or unexplained weight loss could signal something more serious than simple heartburn. In those cases, book an appointment with your healthcare provider.
By adjusting what you eat, how you eat, and when you sleep, most people can tame the burn without relying on meds every day. Try a few of these tips today—your stomach will thank you.
