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4 Tips for Dealing with Heartburn and Indigestion

Everybody experiences heartburn and indigestion at some point in their lives, but for others, the condition can be chronic and recurring, and dealing with these issues is an ongoing and difficult process. Alongside correct medical treatment, there are some simple lifestyle changes that you can implement to alleviate the symptoms.

#1 Change your meal structure

For some, when they lie down, the stomach acid creeps into their esophagus, leading to a choking sensation that can wake you up in the early hours. Medication can help, but changing how you eat is just as important. Rather than eating a big meal at night, switch it to the morning and end the day with something light. It also helps to spread your meals. Rather than eating two or three big meals per day, try eating a lot of smaller ones. This puts far less strain on your stomach and makes digestion that bit easier. Leaving as much time as possible (ideally around 6 hours) between your final meal and going to bed can help, too.

#2 Change your lifestyle

As sweeping as this sounds, a few lifestyle changes can go a long way. Giving up smoking, for example, brings many people near instant relief from their acid indigestion-related woes. Exercise plays a big part too. Getting fit doesn’t have to be done all at once, and nor does it need to be a mammoth effort. Going for a short jog each day yields a cumulative effect over time, helping you to slim down. Since obesity is a major risk factor, getting fit will make a big difference. Even light exercise helps, but taking up activities that you love and can do with friends is even more productive (not to mention fun!). Some great options to try include:

  • Dance classes
  • Sports games – soccer, tennis, and football are all great options
  • Swimming

#3 Make smoothies

Solid, difficult-to-digest food wreaks havoc on the digestive system, especially late at night and shortly before you lie down. Instead, consider blended meals and deserts as a safer alternative. Thanks to new dietary innovations like instant thickeners, it’s easier than ever to blend the perfect smoothie. A thickener such as SimplyThick changes the consistency of a smoothie in an instant, transforming it from watery to luxurious. Some people find thicker smoothies much easier to swallow, and they’re certainly more decadent!

#4 Your bed plays a role

Since nighttime is a major area of concern for indigestion and heartburn, it makes sense to think about how you sleep. Stomach acid has a tendency to find its way up into the esophagus and even higher as you sleep, but tilting your bed makes a difference. Propping the back of the bed up using books gets gravity working on your behalf, making it harder for acid to regurgitate. It doesn’t have to be a huge change, but even a small angular adjustment can help you sleep better. If you find it works, you could look into more permanent solutions to keeping the bed at a slight tilt.

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