Heartburn occurs when stomach acid percolates up into the esophagus, creating a burning sensation. Taking an over-the-counter antacid medication usually provides the best relief from heartburn.

But a few lifestyle modifications can also reduce the frequency of heartburn.

Control your weight

Being overweight ranks near the top of the risk factors list for heartburn. Excess pounds put pressure on your abdomen, pushing up your stomach and causing acid to back up into your esophagus.

Go with smaller meals

This can help reduce pressure on the lower esophageal sphincter, and prevent the valve from opening and acid from washing back into your esophagus.

Loosen your belt

Tight-fitting clothes can put pressure on the abdomen and the lower esophageal sphincter.

Watch what you eat

Limit fried foods, alcohol, peppermint, chocolate, garlic, onion and caffeine. These are among the most common triggers for heartburn.

Avoid the bends

Avoid stooping or bending for extended periods, especially soon after eating.

Stay upright after eating

Lying down makes it easier for stomach acid to flow back up the esophagus. So don't lie down for a nap following a meal.

When you do lie down, keep your head elevated in bed, about 6 to 9 inches. The best ways to do this is by elevating the head of the bed by placing wooden or cement blocks under the feet at the head end.

Don't smoke

Smoking may increase stomach acid, so lay off the tobacco. Better yet, quit smoking.

Most instances of heartburn prove a temporary annoyance. But if it occurs on a more regular basis, then it could be a sign of gastroesophageal reflux disease (GERD). Persistent heartburn may require a doctor's attention.

National Heartburn Alliance survey data reveals that 58 percent of frequent heartburn sufferers identify "hectic lifestyle" as a factor that contributes to their heartburn. Fifty-two percent point to work-related stress as a heartburn aggravator. While stress is a normal part of life, many may find that increased stress is impacting their lives in ways they may or may not have experienced before. Although a direct link to heartburn has not been established, we know that stress can lead to behaviors that may trigger heartburn - smoking, increased alcohol consumption, etc. In stressful times, routines are disrupted and people may forget to follow their normal patterns as related to meals, exercise and medication. People under stress also are likely to be more aware of heartburn symptoms, where in the past they might have been able to ignore the heartburn.

Here are a few reminders to help you better control heartburn symptoms during especially stressful times.

Meals

Stress can affect the motility or movement of food through the digestive system. Motility issues can also cause acidic stomach contents to linger in the stomach allowing more time for acid reflux to occur.

• Try to stay on a regular schedule and eat smaller portions. Avoid eating meals and snacks at least 2-3 hours before lying down.
• Avoid or minimize intake of high-fat foods and foods that are particularly spicy.
• Limit consumption of caffeinated, carbonated and alcoholic beverages.
• Stop or decrease smoking.

For additional eating tips, see our "Food for Thought" section.

Exercise

Exercise not only helps to alleviate stress, it can decrease heartburn symptoms as well. Physical activity helps to keep the digestive system moving as it should. While you should wait at least two hours after a meal before exercising or working out, a short stroll after dinner is preferable to relaxing or reclining on the couch in front of the T.V.

For additional exercise information see our "Tips to Combat Exercise-Induced Heartburn."

Medications

Check with your health care professional to see if one of the medications you are taking might be triggering your heartburn. Antidepressants and anti-anxiety medications can relax the LES and allow stomach juices to flow upward into the esophagus, exposing it to harsh acid.

Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can increase the incidence of heartburn. Aspirin and other pain medications (other than acetaminophen), some antibiotics and iron tablets can also aggravate symptoms.

Be aware of the possible side affects of medications you take, but never stop taking any medication prescribed by your doctor without consulting him or her first. And if heartburn medication is a part of your daily regimen, remember to take it as directed by your health care professional.