Heartburn Management Tips

There are many simple steps that you can take to help relieve your heartburn or make sure that it doesn’t occur in the first place.

Relax after your meal

Most people know to wait a while after eating before doing anything active. The same advice can also help prevent heartburn. Take your time to enjoy and digest a meal. If you eat your food too quickly, the chances of getting heartburn are increased. Any kind of stress can also increase the chances of heartburn. Choose something healthy and take your time eating it. Eat with friends and chat for a while afterwards.


Exercise not only helps to relieve stress that can lead to more heartburn, it can decrease heartburn symptoms as well. Physical activity helps to keep the digestive system moving like it should. It doesn’t have to be 100 sit-ups, which might actually aggravate heartburn. A 20-minute jog or even a short stroll around the block is better than reclining on the couch in front of the TV.

Try not to smoke

Not only is nicotine a stimulant, but cigarette smoking may actually contribute to heartburn. Cigarette smoking causes the sphincter muscle between the oesophagus and stomach to relax. When this muscle relaxes, it allows the acidic contents of the stomach to splash back into the oesophagus — causing heartburn.

Try to eat at least 2-3 hours before bedtime

Eating 2-3 hours before bedtime allows enough time for your food to be digested before lying down. It's also best to avoid a heavy meal and spicy foods too close to bedtime.

Elevate the head of your bed

Raising your head by placing blocks under the legs at the head of your bed can help put gravity to work for you, preventing the acid from rising from your stomach to your oesophagus.

If you have to take pills at night, sit up for at least 30 minutes before lying down

Pills taken at night are more likely to stick in the throat or oesophagus. Pills that do not pass completely into the stomach can irritate the lining of the oesophagus, make the stomach more acidic, or relax the sphincter muscle that normally prevents acid from entering the oesophagus.

If this is not enough to prevent or help relieve your heartburn, then consider taking new Pantoloc Control to relieve the symptoms of your frequent heartburn. Speak to your pharmacist for more details.