6 Fast & Easy Ways to Avoid Heartburn

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Heartburn is defined by #mce_temp_url# as the burning sensation felt in the chest, which occurs after eating. The pain is commonly more severe if one is lying down or bending over. Heartburn, which is also called gastroesophegeal reflux disease (GERD) is common among 60% of the adult population, as per Healthline. In fact, about 20% of the U.S. population reported reflux symptoms that occurred weekly, as per a 2004 report.

According to digestive health expert Dr. Kenneth Brown, heartburn or GERD is generally treatable through lifestyle and diet modification, or over-the-counter medications that help provide relief from symptoms. Here are some addition was to avoid or prevent heartburn.

1. Watch what you eat. Reflux is commonly caused by consuming large, fatty meals, Dr. Jeffrey Alexander, head of the Esophageal Clinic at the Mayo Clinic told ABC News. The sphincter muscles in the lower esophagus seals it off, but when a meal is high in fat, the fat softens the sphincter muscles, disabling it from sealing off the stomach and enabling the food to travel back up, causing reflux. Such foods that may cause reflux include spicy food, chocolate, peppermint, citrus, tomato-based foods, mustard, and raw onions. Dr. Alexander recommends consuming 20 grams of fiber in a day from fruits, vegetables, and whole grains to avoid reflux.

2. Skip the soda. Carbonated and caffeinated beverages also affect the esophageal sphincter by relaxing it, therefore enabling acid to come back up in the throat. Avoid carbonated sodas and caffeinated drinks to decrease the occurrence of reflux.

3. Quit smoking. According to WebMD, the nicotine in cigarettes may weaken the esophageal sphincter, which controls the opening between the esophagus and stomach. When this is weakened, acid can easily go back up into the throat and thus create heartburn.

4. Wear comfortable clothes. Comfier clothes lets your stomach breathe, unlike skinny jeans and belts that are restrictive. WebMD reports that heartburn will less likely occur when one is wearing clothes that are comfortable.

5. Don't eat too late at night. According to About Health, it's best to refrain from eating heavy foods at night and consume them earlier in the day instead. If evening parties cannot be avoided, make sure to consume a moderate amount of food, or resort to finger foods instead. It's best to eat a light meal for dinner and wait for two to three hours before going to bed.

6. Exercise. It seems like a chore, but regular exercise has been scientifically proven to bring a lot of health benefits, including lessened heartburn. Exercise can also help lose weight, which contributes to lesser occurrences of heartburn. Make sure that the exercise is right for your body type, as some people who experience heartburn do so when bent forward on a stationary bicycle, or doing crunches. Choose an exercise routine that you are comfortable doing, but is challenging enough to get your heart going.