Lifestyle Hacks for Heartburn and Acid Indigestion

Many people experience uncomfortable heartburn or the upset feeling of acid indigestion. These common digestive issues can disrupt your day and make simple pleasures, like eating a meal, challenging. The good news is that many everyday choices, from what you eat to how you sleep, can make a big difference in preventing these symptoms and helping you feel better. This article will explore practical food and lifestyle adjustments that can offer real relief.

Before diving into solutions, it’s helpful to know what you’re dealing with. Although often used interchangeably, heartburn and acid indigestion are distinct sensations, though they can occur together.

Heartburn is a burning pain in your chest, often caused when stomach acid or stomach content flows back into the esophagus, the tube connecting your mouth to your stomach [2].

Acid indigestion, also known as dyspepsia, is a general term for discomfort in the belly. Symptoms can include bloating and feeling uncomfortably full long after eating. [5]

Your diet plays a significant role in managing heartburn and acid indigestion. Making informed food choices can be one of the most effective ways to prevent discomfort.

Certain foods and drinks are known to trigger or worsen acid indigestion and heartburn. These often relax the lower esophageal sphincter (LES), a muscle that normally keeps stomach acid in its place, or they increase stomach acid production [2].
Common culprits include:

• Spicy foods
• Fatty foods
• Acidic foods
• Chocolate
• Peppermint
• Caffeine and alcohol

While some foods trigger symptoms, others can be soothing. Focusing on eating a bland diet to address symptoms of heartburn [3].
Lean towards:

• Bananas and melons or canned fruit and apple sauce
• Bread and crackers
• Milk and yogurt, low-fat or fat-free only
• Cooked, canned, or frozen vegetables

Beyond what you eat, how you live can significantly impact your digestive health. Small changes can lead to big improvements in avoiding acid indigestion and heartburn.

Excess weight, especially around the abdomen, can put pressure on your stomach and push stomach acid into your esophagus [1]. Losing even a small amount of weight can significantly reduce symptoms of acid indigestion.

Nighttime heartburn can be particularly disruptive, interfering with sleep, and making you feel tired and uncomfortable. Fortunately, there are effective strategies for how to help prevent heartburn at night.

Gravity is your friend when it comes to keeping stomach acid down. Elevating your head or bed while you sleep can help significantly.[4]
• Elevate Your Head: Use a wedge pillow or raise the head of your bed by 6 to 10 inches using blocks under the bedposts [4]. Standard pillows usually aren't enough, as they only lift your head, not your entire upper body.

Try to finish your last meal at least 2-3 hours before lying down to sleep. This gives your stomach enough time to digest food, reducing the contents of the stomach so there is less pressure to cause reflux when you're horizontal. [4]

For those moments when heartburn or acid indigestion strikes unexpectedly, having a reliable over-the-counter solution can provide quick comfort. Rolaids Ultra Strength offers a trusted solution for fast-acting relief. With its 70+ year history of trusted relief, Rolaids Ultra Strength works in seconds to neutralize stomach acid, making it easy and delightful to use when you need it most. Keep it handy for those times when lifestyle adjustments aren't quite enough to stop the burn.

1."Heartburn: Lifestyle Changes to Reduce Acid Reflux Symptoms." Cleveland Clinic, health.clevelandclinic.org/heartburn-lifestyle-changes-to-reduce-acid-reflux-symptoms. Accessed 14 Feb. 2024.
2."Acid Reflux (GER&GERD) in Adults." National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults
3."Bland Diet for Heartburn." MedlinePlus, medlineplus.gov/ency/patientinstructions/000068.htm. Accessed 14 Feb. 2024.
4."Acid Reflux." American College of Gastroenterology (ACG), gi.org/topics/acid-reflux/. Accessed 14 Feb. 2024.
5."Indigestion - Symptoms and causes." Mayo Clinic, www.mayoclinic.org/diseases-conditions/indigestion/symptoms-causes/syc-20352213. Accessed 14 Feb. 2024.