Page 8 - MAYO CLINIC Head to Toe e-magazine 293700

DIGESTIVE AND URINARY TRACTS
5 Avoiding heartburn

Heartburn results from a backup of acid-containing stomach contents
into your esophagus Here are tips for prevention:
• Eat smaller meals
Too much food expands your stomach and puts pressure on a band
of muscle (the lower esophageal sphincter) that helps keep food and
acid from backing up into your esophagus
• Avoid alcohol, fatty foods, chocolate, spearmint and
peppermint
These foods can relax your lower esophageal sphincter and promote
upward flow of stomach contents
• Consider using an antacid or H-2 blocker
Antacids such as Maalox, Mylanta, Tums and others help neutralize
stomach acids temporarily Over-the-counter H-2 blockers such as
famotidine (Pepcid AC), ranitidine (Zantac) and others reduce stom-
ach acid production, which may relieve or prevent symptoms when
taken before a meal But overuse of antacids or H-2-receptor block-
ers can cause side effects
• Don’t eat before sleeping

Wait two to three hours after eating before lying down This allows
enough time for the stomach to empty and increased stomach acid to
taper off
• Stop smoking

The nicotine from cigarettes can relax your lower esophageal
sphincter, allowing acid to flow back into your esophagus
• Lose excess weight
Slimming down if you’re overweight helps reduce the pressure your
abdomen puts on your stomach when you’re lying down
• Wear loose clothes

A tight belt or waistband can put pressure on your stomach and
push acid into your esophagus, causing discomfort
• Elevate the head of your bed
Raise the head of your bed four to six inches This helps keep
stomach acid in your stomach, where it belongs

50 Head-to-Toe Health Tips 7