Last modified / updated Jan. 01, 2016
Back to Health Tips - Index
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.
Limit gassy foods
Eat fewer fatty foods - Fatty meats, fried foods, cream sauces and gravies tend to
increase gas and bloating, it can contribute to unwanted weight gain.
Digestive and Urinary Tracts
Avoiding heartburn - Here are tips for prevention:
- Eat smaller meals - Too much food expands your stomach and puts pressure on
a band of muscle
- Avoid alcohol, fatty foods, chocolate, spearmint and peppermint
These foods promote upward flow of stomach contents.
- 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 esophageal
sphincter, allowing acid to flow back into your esophagus.
- Lose excess weight - Slimming down if you are overweight helps reduce the pressure
your abdomen puts on your stomach when you are lying down.
- Wear loose clothes - A tight belt or waist band can put pressure on your stomach.
Preventing constipation - Don't skip your meals, regularly scheduled meals promote regular bowel function.
Eat high-fiber foods - fresh fruits, vegetables and whole grains at every meal.
Drink plenty of fluids - Drink eight or more glasses of liquid daily in the
form of water, juice, milk, tea or soup.
Increase your physical activity - Try to do at least 30 minutes of exercise such as walking.
Answer the urge - When you feel the urge to go, Don't delay. Holding a bowel movement can foster constipation.