Heartburn is a painful and burning sensation in the esophagus, just behind the breastbone usually associated with regurgitation of gastric acid.

The pain often rises in the chest and may radiate to the neck, throat, or angle of the jaw. Heartburn is a major symptom of gastroesophageal reflux disease(GERD); acid reflux is also identified as one of the causes of chronic cough, and may even mimic asthma.

Despite its name, heartburn actually has nothing to do with the heart; it is so called because of a burning sensation near to where the heart is located – although some heart problems may give rise to a similar burning sensation.

Over-the-counter antacids and prescription medications are the most common treatments for GERD) In the most severe cases, surgery may even be required. But regardless of how bad your GERD symptoms are, successfully fighting heartburn and acid reflux also requires some changes in lifestyle, ranging from the food you eat to the clothes you wear.

Here is a list to help minimize GERD symptoms.

1.Eat small but frequent meals

Meals are often a trigger for GERD symptoms. In fact, all-you-can-eat buffets are almost always a recipe for heartburn.

A very full stomach can cause the valve between your stomach and esophagus (known as the lower esophageal sphincter, or LES) to relax, pushing stomach acids back up into the esophagus.

Eat several small meals throughout the day rather than the standard breakfast, lunch, and dinner. (Don’t make that last meal too late, though: Eating close to bedtime can trigger GERD symptoms as well.)

2. Ban the cake

Be it chocolate or caffeine, certain foods and drinks are notorious for exacerbating GERD symptoms.

The list includes spicy foods, fatty red meat, french fries (as well as other fried foods), citrus fruit, raw onion, tomatoes, butter, oil, peppermint, chocolate, and caffeine.

You don’t have to resign yourself to a diet of bananas and boiled chicken, however. There are many recipes around the web to enjoy.

3.Don’t drink alcohol

Alcohol is a bad idea for most people with GERD, especially if you drink too much, or on a regular basis.

Alcohol relaxes the LES, which lets stomach acid creep into the esophagus. The LES is the valve that is responsible for keeping acid in your stomach digesting food where it belongs and out of your airway. When the LES is relaxed it allows acid to come up causing the burning sensation known as acid reflux. Avoiding foods that relax the LES will limit your chances of acid reflux.

A 1999 study in the American Journal of Medicine found that the percentage of people reporting reflux symptoms increased with the number of drinks consumed weekly. Those who had more than seven drinks per week were the most likely to have heartburn.

4.Another reason to shed pounds

Excess weight can contribute to heartburn and acid reflux. A 2003 study of more than 10,000 people in the International Journal of Epidemiology found a strong link between GERD symptoms and body mass index (BMI). Obese people are nearly three times more likely than people of normal weight to have heartburn and acid reflux.

Experts aren’t sure why. Excess abdominal fat may place pressure on the stomach, but it may also cause chemical or hormonal changes that make the body more susceptible to acid reflux.

6.Don’t wear tight clothing

Much like excess belly fat, clothing that’s a tight fit around the midsection can push against your stomach and force acid into the esophagus.

Sure, those pants look cute, but are they worth it? If you have heartburn, skip too-tight belts, waistbands, hosiery, and undergarments.

7.Head up, sleep better

What does sleep have to do with heartburn? More than you might think. Avoid eating before bedtime, and elevate your head 6 to 8 inches once in bed.

This position doesn’t necessarily reduce the frequency of acid reflux, but research shows that it helps stomach acid drain from the esophagus more quickly. One study reported a 67% increase in acid clearance time.

Don’t own a Craftmatic Adjustable Bed? Prop up your bed on specially designed blocks or use a foam wedge, both of which you can find at most home stores. (Piling up the pillows isn’t as effective.)

8. Quit smoking

Everyone knows that smoking damages your heart and lungs. But what about your digestive system? Yep, it harms that too.

Nicotine, like alcohol, may worsen GERD symptoms by relaxing the LES, which causes stomach acid to flow back into the esophagus.

Smoking also causes bile salts to migrate from the small intestine into the stomach and reduces the amount of saliva you produce. (Saliva helps flush stomach acid out of the esophagus and contains a natural acid-fighter, bicarbonate.)