Avoiding Heartburn

Heartburn results from a backup of acid-containing stomach contents
into your oesophagus. Here are tips for prevention:

Eat smaller meals: Too much food expands your stomach and puts
pressure on a band of muscle (the lower oesophageal sphincter) that
helps keep food and acid from backing up into your oesophagus.

Avoid alcohol, fatty foods, chocolate, spearmint and peppermint:These
foods can relax your lower oesophageal sphincter and promote upward
flow of stomach contents.

Consider using an antacid or H-2 blocker:Antacids such as Gascol help
neutralise stomach acids temporarily. Over-the-counter histamine (H-2)
blockers such as Pepcid AC, Tagamet HB, Zantac 75 and others reduce
stomach acid production, which may relieve or prevent symptoms when
taken before a meal. But overuse of antacids or H-2 blockers can cause
side effects.

Don't eat before sleeping:Wait two to three hours after eating before
lying down. This allows enough time for increased stomach acid
produced after a meal to taper off and for the stomach to empty from
that meal.

Stop smoking:The nicotine from cigarettes can relax your lower
oesophageal sphincter, allowing acid to flow back into your
oesophagus.

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 oesophagus, 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.

--mayoclinic.com