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There are a lot of things you can do to help keep your heartburn to a minimum. This may look like a long list — don’t feel like you have to do everything at once. Pick a couple of things to try and see if they make a difference. You can always come back to add more.



Extra pounds can mean extra pressure on your stomach. The pressure can be strong enough to force acid up into your esophagus. Losing just a few pounds may help ease your symptoms.

If you're overweight, think about some key changes that you can stick to long-term:

  • Drink water instead of sugary sodas and drinks
  • Choose low-fat, low-calorie foods
  • Eat smaller portions
  • Get physically active



If you can find some way to move your body every day, like taking a walk or doing some gardening, you'll be helping yourself in many ways. Exercise reduces stress, improves digestion, and helps control weight. It can also improve your mood, regulate blood sugar, and improve cardiovascular strength.

Talk to your doctor before beginning or revising a diet or exercise program.



Meditation can help reduce stress and enhance your mental and physical well-being. See if making time to meditate a few times a week makes a difference in how you feel. A quick search online will turn up classes in your area, as well as books and instructional videos.



Easier said than done, but if you stop smoking, it can help your heartburn (among many other health benefits). Smoking weakens the esophageal sphincter that normally keeps acid from coming up out of your stomach.

Find out which foods may trigger your heartburn, including some surprises.