Making certain changes to your lifestyle and habits may help cut down on how often you suffer from heartburn and GERD. Some smart moves:

• Maintain a healthy weight. Being overweight puts pressure on your abdomen that pushes your stomach upward, causing acid to wash into your esophagus.
• Avoid trigger foods including alcohol, coffee, orange juice, soft drinks, vinegar, black pepper, fatty and fried foods, chocolate, onions, ketchup, mustard, peppermint, and tomato sauce.
• Wear clothes that fit comfortably. Tight-fitting outfits squeeze your waist, putting pressure on your abdomen and lower esophagus.
• Downsize your meals. Eating smaller ones will cut down on the pressure on your stomach.
• Don’t lie down directly after you’ve eaten. Wait at least three hours. Stay upright for at least two hours before going to bed. Lying down makes it easier for acid to back up into your esophagus.
• Raise the head of your bed if you often suffer heartburn in the night. If your feet are lower than your head, gravity will help prevent acid backup as you digest.
• Quit smoking. Smoking impairs the function of the muscle band in your lower esophagus and raises the risk of heartburn.

When infants have GERD, physicians often recommend making the following changes to feedings:

• If bottle feeding, providing smaller portions and feeding more often
• Hold the baby semi-upright while he’s eating
• Burp frequently throughout feedings
• Keep the bottle nipple filled with formula or milk so the baby doesn’t swallow excess air
• Don’t prop the bottle or add cereal or other thickeners to the liquid unless directed
• Hold the baby upright for at least a half-hour after a feeding, and keeping him relaxed
• Place rolled towels under the head of the crib mattress to raise it, so the baby’s head is higher than his feet as he sleeps
• Keep the baby away from secondhand smoke, which can cause irritation

For older children, these changes may help reduce GERD:

• Serve smaller portions at meals and urge the child not to overeat
• Have dinner at least two hours before the child’s bedtime