You may eliminate or reduce the frequency of stomach acids flowing up into the lower end of your esophagus by making the following lifestyle changes:

• Control your weight. Being overweight is one of the strongest risk factors for heartburn. Excess pounds put pressure on your abdomen, pushing up your stomach and causing acid to back up into your esophagus.
• Eat smaller, more frequent meals. Three meals a day, with small snacks in between, will help you stop overeating. Continual overeating leads to excess weight, which aggravates heartburn.
• Loosen your belt. Clothes that fit tightly around your waist put pressure on your abdomen, aggravating reflux.
• Eliminate heartburn triggers. Everyone has specific triggers. Common triggers such as fatty or fried foods, alcohol, chocolate, peppermint, garlic, onion, caffeine and nicotine may make heartburn worse.
• Avoid stooping or bending. Tying your shoes is OK. Bending over for hours to weed your garden isn't, especially soon after eating.
• Don't lie down after eating. Wait at least two to three hours after eating to lie down or go to bed.
• Raise the head of your bed. An elevation of 6 to 9 inches puts gravity to work for you. Or you can insert a wedge between your mattress and box spring to elevate your body from the waist up. Wedges are available at drugstores and medical supply stores. Raising your head alone by using pillows isn't a good alternative.
• Don't smoke. Smoking may increase stomach acid. The swallowing of air during smoking also may aggravate belching and acid reflux. In addition, smoking and alcohol increase your risk of esophageal cancer.