Food and Beverages to Avoid

• Eat slower, smaller meals more often during the day. Also avoid foods that trigger heartburn, including spicy foods, citrus, alcohol, peppermint, chocolate and coffee. Do not eat two hours before you go to bed. Lying down allows stomach acid to rise into the esophagus, which will cause heartburn.
  
  

Bedtime

• When it is time for bed, do not lie flat on your back. Instead, prop up a few pillows or place a foam wedge between your mattress and the box spring to keep your head up while resting or sleeping.
  
  

Lose Weight

• Lose a few pounds. Excess weight in the stomach can push acids into the esophagus, which will cause heartburn. It's also a good idea to wear clothes that fit. Tight-fitting clothing can place unwanted pressure on the stomach.
  
  

Smoking

• Quit smoking cigarettes. Smoking can cause heartburn because it does not allow the lower esophageal sphincter muscles to work properly.
  
  

Exercise

• Wait at least two hours after you eat before you exercise. Strenuous activity can aggravate or cause heartburn to begin.
  
  

Water

• Drink a lot of water. Water will help your body digest food more efficiently, which will lead to a decrease in heartburn.