6 ways to prevent heartburn

If you have heartburn, you might count on medications for treatment. And for good reason. Heartburn medications not only treat heartburn, but also heal the esophagus damage that heartburn can cause.

However, ongoing, long-term use of proton pump inhibitor (PPI) drugs, like omeprazole (Prilosec), pantoprazole (Protonix) and esomeprazole (Nexium), have been associated in some studies with health risks. These drugs may increase the risk of certain infections, nutrient deficiencies, bone fracture and dementia.

The evidence supporting these risks is mixed. Still, it's probably wise to work with your doctor to keep PPI use to the minimum needed to keep heartburn under control.

What you can do

Take these steps to prevent or minimize heartburn:

• Maintain a healthy weight. Excess pounds put pressure on your abdomen, pushing on your stomach and causing acid to back up into your esophagus. Recent weight gain is often associated with heartburn, as squeezing into tighter clothing can also put pressure on your abdomen.
• Eat smaller meals. Feeling stuffed after a meal puts extra pressure on the muscle that keeps food from backing up from the stomach to the esophagus.
• Avoid trigger foods. Common culprits include fatty or fried foods, alcohol, caffeine, chocolate, and peppermint.
• Don't lie down after eating. Eat dinner at least three to four hours before you go to bed. This allows some time for food to digest and clear the stomach.
• Elevate the head of your bed for sleeping. Put sturdy blocks under the head of your bed to raise it by about 6 to 8 inches. Another option is to insert a foam wedge between your mattress and box spring. Avoid putting a lot of pillows under your head. This can make heartburn worse, as it puts upward pressure on the stomach.
• Don't smoke. Smoking affects the muscle that keeps food from backing up into your esophagus.