Heartburn, a symptom of GERD and acid reflux, can be unpleasant and difficult to cure.

People may assume the condition relates to the heart, but it takes place in the digestive system. The pain associated with heartburn, though, is experienced in the chest and may be mistaken for heart problems.

If you suffer from heartburn, you know it’s a sharp tightening, burning sensation that may seem to move up to the throat, and you’ll want to get rid of it fast.

Try these self-help remedies to ease the effects of heartburn.

1. Eat Small Meals
2. Relax More Often
3. Lose Excess Pounds
4. Avoid Postures That Trigger and Aggravate Heartburn
5. Quit Smoking
6. Change Your NSAID Prescriptions

1. Eat Small Meals

Eat about five small meals a day rather than several large ones. Big meals can exacerbate heartburn because they take longer than smaller amounts of food to digest. Swapping large dinner plates for side plates will help you control portion size.

2. Relax More

Relax when eating and between meals. Anxiety increases stomach acid – the main cause of the burning sensation you experience. So, eat in a calm environment and reduce daily stress to lessen symptoms.

Chew slowly, taking time to enjoy the taste of food. You might also like to listen to gentle music as you eat and take up a daily mindful hobby like tai chi or meditation to reduce stress.

3. Lose Weight

Losing weight may ease the symptoms if you’re carrying excess pounds. Extra weight increases pressure in the stomach and pushes acid to the esophagus.

You’ll also experience less heartburn if you avoid tight waistbands and restrictive belts. Opt for comfort and wear clothes that fit rather than squeezing into body-hugging garments.

4. Other Ways to Lessen Heartburn Symptoms

Experts suggest people who suffer from the sickness refrain from assuming postures that aggravate their condition after eating – so no bending down or heavy lifting.

See also: 7 Acid Reflux Symptoms That Require Immediate Medical Attention.

Stay upright for about three hours. Also, leave a three-hour gap between bedtime and meals.

Your lower esophageal sphincter (LES) muscle prevents meals streaming up from your stomach to your esophagus, so you want it to work well.

Smoking weakens this muscle, though, and doctors often suggest people with severe heartburn quit. You can also chew gum to escalate saliva. Your saliva washes stomach acid back down and calms the esophagus.

Some heartburn sufferers benefit from raising the head of their bed, making their upper body higher than their lower body.

If you do likewise, be mindful not to create a bend in your waist by adding pillows under your neck as this compresses the stomach and can lead to reflux.

Certain medications like NSAIDs, hormone replacement therapy, and some antidepressants can worsen heartburn. Ask your doctor for advice if you take medicines you think might intensify your condition. He/she might change your prescription to lessen your heartburn.

Heartburn is uncomfortable, and painful sometimes too. You can do your best to reduce the condition by altering your lifestyle. Note the tips mentioned and your symptoms are likely to diminish.