{"id":8206,"date":"2024-03-22T14:46:30","date_gmt":"2024-03-22T13:46:30","guid":{"rendered":"https:\/\/www.roleca.com\/lifestyle-changes-for-heartburn\/"},"modified":"2026-10-29T09:08:26","modified_gmt":"2026-10-29T08:08:26","slug":"lifestyle-changes-for-heartburn","status":"publish","type":"page","link":"https:\/\/www.roleca.com\/en\/healthy-digestion\/heartburn\/lifestyle-changes-for-heartburn\/","title":{"rendered":"Lifestyle Changes for Heartburn"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-14qbdb-0e0ca6127a950559eaa98a66a82d2001\">\n.avia-section.av-14qbdb-0e0ca6127a950559eaa98a66a82d2001{\nbackground-color:var(--green2);\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.roleca.com\/wp-content\/uploads\/rolecapharma-sodbrennen_web.jpg), linear-gradient( to bottom, var(--green2), var(--green1) );\nbackground-position:50% 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class='avia_textblock'  itemprop=\"text\" ><h1>Lifestyle Changes to Relieve Heartburn<\/h1>\n<p><a href=\"https:\/\/www.roleca.com\/en\/healthy-digestion\/heartburn\/\">Heartburn<\/a> is a common symptom caused by the reflux of stomach acid into the esophagus. Here are some practical tips and lifestyle changes that can help you relieve the symptoms. <\/p>\n<h2>Daily Tips<\/h2>\n<p>Here are some tips that can be integrated into your daily routine to reduce or even prevent heartburn.<\/p>\n<h4>1. Weight Management<\/h4>\n<p><strong>Weight reduction<\/strong>: Being overweight, especially abdominal fat, increases pressure on the stomach and can worsen heartburn. Weight reduction can help reduce this pressure and alleviate symptoms. <\/p>\n<h4>2. Dietary Adjustments<\/h4>\n<p><strong>Avoid certain foods<\/strong>: Reduce the consumption of fatty, fried, and highly seasoned foods, as well as caffeine, alcohol, chocolate, and citrus fruits. These foods can intensify heartburn symptoms. <\/p>\n<p><strong>Eat smaller meals<\/strong>: Several small meals spread throughout the day are better than a few large meals. This can help reduce pressure on the stomach. <\/p>\n<h4>3. Avoiding Tight Clothing<\/h4>\n<p><strong>Wear loose clothing<\/strong>: Tight clothing, especially around the abdominal area, can increase intra-abdominal pressure and promote heartburn. Therefore, wear loose-fitting clothes. <\/p>\n<h4>4. Adjusting Sleeping Position<\/h4>\n<p><strong>Elevate the upper body<\/strong>: Slightly elevate your upper body by raising the head of the bed or using extra pillows. This can help reduce the reflux of stomach acid during sleep. <\/p>\n<p><strong>Sleep on the left side<\/strong>: Sleeping on your left side can also help reduce reflux.<\/p>\n<h4>5. Avoiding Late and Heavy Meals<\/h4>\n<p><strong>No large meals before bedtime:<\/strong> Do not eat any large meals at least 2\u20133 hours before going to bed. This can help reduce pressure on the stomach and avoid nighttime heartburn. <\/p>\n<p><strong>Moderate alcohol consumption:<\/strong> As previously mentioned, alcohol can trigger heartburn and lead to a range of other health consequences. Conscious and moderate consumption is therefore recommended. <\/p>\n<h4>6. Natural Remedies<\/h4>\n<p><strong>Ginger<\/strong>: Ginger can help neutralize stomach acid and promote digestion.<\/p>\n<p><strong>Chamomile tea<\/strong>: Chamomile tea soothes the stomach and can have anti-inflammatory effects.<\/p>\n<p><strong>Aloe vera juice<\/strong>: Aloe vera juice can soothe the lining of the esophagus and reduce inflammation.<\/p>\n<h4>7. Additional Tips<\/h4>\n<p><strong>Quit smoking<\/strong>: Smoking can weaken the lower esophageal sphincter and worsen heartburn. Quitting smoking can improve symptoms. <\/p>\n<p><strong>Regular, moderate exercise<\/strong>: Regular, moderate physical activity can help control weight and relieve heartburn symptoms. However, avoid excessive physical exertion, as this can worsen symptoms. <\/p>\n<p><span class=\"Apple-converted-space\"> <\/span><\/p>\n<h1><\/h1>\n<p style=\"font-weight: 400;\">\n<\/div><\/section><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-22lbze-394068518114cb0f6aab8df72f10ad70\">\n#top .flex_column_table.av-equal-height-column-flextable.av-22lbze-394068518114cb0f6aab8df72f10ad70{\nmargin-top:-5px;\nmargin-bottom:0px;\n}\n.flex_column.av-22lbze-394068518114cb0f6aab8df72f10ad70{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-22lbze-394068518114cb0f6aab8df72f10ad70 av_one_fifth  avia-builder-el-5  el_after_av_three_fifth  avia-builder-el-last  flip-mobile av-break-at-tablet flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->[av_section min_height='' min_height_pc='25' min_height_px='500px' padding='default' custom_margin='0px' custom_margin_sync='true' color='main_color' background='bg_color' custom_bg='var(--green1)' background_gradient_color1='var(--green100)' background_gradient_color2='var(--green1)' background_gradient_direction='vertical' src='' attachment='' attachment_size='' attach='scroll' position='bottom right' repeat='no-repeat' video='' video_ratio='16:9' overlay_opacity='0.5' overlay_color='' overlay_pattern='' overlay_custom_pattern='' shadow='no-border-styling' bottom_border='no-border-styling' bottom_border_diagonal_color='#333333' bottom_border_diagonal_direction='' bottom_border_style='' custom_arrow_bg='' id='' custom_class='column_flex_reorder' aria_label='' av_element_hidden_in_editor='0' av_uid='av-9ypwv']\n\n[av_one_full first min_height='av-equal-height-column' vertical_alignment='av-align-top' space='' row_boxshadow_color='' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='av-break-at-tablet' border='' border_color='' radius='0px' radius_sync='true' padding='0px' padding_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_color' background_color='' background_gradient_color1='' background_gradient_color2='' background_gradient_direction='vertical' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' id='' custom_class='flip-mobile' aria_label='' av_uid='av-sifpz']\n\n[av_textblock size='' av-medium-font-size='' av-small-font-size='' av-mini-font-size='' font_color='' color='' id='' custom_class='' av_uid='av-kuzes252' admin_preview_bg='']\n<h3>Learn more about the following topics<\/h3>\n[\/av_textblock]\n\n[\/av_one_full][av_one_third first min_height='av-equal-height-column' vertical_alignment='av-align-top' space='' row_boxshadow_color='#757575' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='av-break-at-tablet' border='' border_color='' radius='0px' radius_sync='true' padding='0px' padding_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_color' background_color='' background_gradient_color1='' background_gradient_color2='' background_gradient_direction='vertical' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' id='' custom_class='img_rahmen' aria_label='' av_uid='av-sifpz-5']\n\n[av_image_txt src=\"https:\/\/www.roleca.com\/wp-content\/uploads\/169_ROLECA_Verdauungsbeschwerden.jpg\" attachment=\"2213\" attachment_size=\"full\" copyright=\"\" caption=\"yes\" styling=\"\" align=\"center\" font_size=\"\" overlay_opacity=\"0.4\" overlay_color=\"#000000\" overlay_text_color=\"#ffffff\" animation=\"no-animation\" hover=\"\" appearance=\"\" link=\"\" target=\"\" title_attr=\"\" alt_attr=\"bl\u00e4hungen und v\u00f6llegef\u00fchl\" lazy_loading=\"disabled\" id=\"\" custom_class=\"\" av_element_hidden_in_editor=\"0\" av_uid=\"av-kuza838l\" admin_preview_bg=\"\"]\n<h4>Bloating and Fullness<\/h4>\nIn a survey, 7 out of 10 respondents reported having suffered from digestive issues in the past 12 months. Bloating and fullness are often leading symptoms that are uncomfortable for those affected. You can find more detailed information and a suggested treatment here.  \n\n<span class=\"rpbutton\"><a href=\"https:\/\/www.roleca.com\/verdauung\/verdauungsprobleme\/#haeufigesymptomeverdauungsprobleme\">Learn More<\/a><\/span>\n[\/av_image_txt]\n\n[\/av_one_third][av_one_third min_height='av-equal-height-column' vertical_alignment='av-align-top' space='' row_boxshadow_color='#757575' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='av-break-at-tablet' border='' border_color='' radius='0px' radius_sync='true' padding='0px' padding_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_color' background_color='' background_gradient_color1='' background_gradient_color2='' background_gradient_direction='vertical' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' id='' custom_class='img_rahmen' aria_label='' av_uid='av-sifpz-4']\n\n[av_image_txt src=\"https:\/\/www.roleca.com\/wp-content\/uploads\/rolecapharma_21968563.jpg\" attachment=\"2199\" attachment_size=\"full\" copyright=\"\" caption=\"yes\" styling=\"\" align=\"center\" font_size=\"\" overlay_opacity=\"0.4\" overlay_color=\"#000000\" overlay_text_color=\"#ffffff\" animation=\"no-animation\" hover=\"\" appearance=\"\" link=\"\" target=\"\" title_attr=\"\" alt_attr=\"darmmirkobiom\" img_scrset=\"\" lazy_loading=\"disabled\" id=\"\" custom_class=\"\" template_class=\"\" av_element_hidden_in_editor=\"0\" av_uid=\"av-kuza838l-3\" sc_version=\"1.0\" admin_preview_bg=\"\"]\n<h4>The Gut Microbiome<\/h4>\nCentral functions such as breaking down food, providing essential vitamins and nutrients, and protecting against pathogens and strengthening the immune system are just an initial indication of how important the gut microbiome is for holistic health.\n\n<span class=\"rpbutton\"><a href=\"https:\/\/www.roleca.com\/verdauung\/mikrobiom\/\">Learn More<\/a><\/span>\n[\/av_image_txt]\n\n[\/av_one_third][av_one_third min_height='av-equal-height-column' vertical_alignment='av-align-top' space='' row_boxshadow_color='#757575' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='av-break-at-tablet' border='' border_color='' radius='0px' radius_sync='true' padding='0px' padding_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_color' background_color='' background_gradient_color1='' background_gradient_color2='' background_gradient_direction='vertical' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' id='' custom_class='img_rahmen' aria_label='' av_uid='av-sifpz-2']\n\n[av_image_txt src=\"https:\/\/www.roleca.com\/wp-content\/uploads\/roleca_laxan_brausetablette_anwendung_web.jpg\" attachment=\"3909\" attachment_size=\"full\" copyright=\"\" caption=\"yes\" styling=\"\" align=\"center\" font_size=\"\" overlay_opacity=\"0.4\" overlay_color=\"#000000\" overlay_text_color=\"#ffffff\" animation=\"no-animation\" hover=\"\" appearance=\"\" link=\"\" target=\"\" title_attr=\"\" alt_attr=\"tr\u00e4ger darm ankurbeln\" img_scrset=\"\" lazy_loading=\"disabled\" id=\"\" custom_class=\"\" template_class=\"\" av_element_hidden_in_editor=\"0\" av_uid=\"av-kuza838l-1\" sc_version=\"1.0\" admin_preview_bg=\"\"]\n<h4>Roleca\u00ae Macrogol Effervescent Tablets<\/h4>\nStaying active is a commonly heard piece of advice for general health. Movement is beneficial and contributes to a healthy lifestyle, especially outdoors. Our gut also benefits from a change of pace from long periods of sitting. But what to do when the gut is sluggish?\n\n<span class=\"rpbutton\"><a href=\"https:\/\/www.roleca.com\/produkte\/macrogol\/\">Learn More<\/a><\/span>\n[\/av_image_txt]\n\n[\/av_one_third][\/av_section]<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":0,"parent":8360,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-8206","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/pages\/8206","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/comments?post=8206"}],"version-history":[{"count":2,"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/pages\/8206\/revisions"}],"predecessor-version":[{"id":8208,"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/pages\/8206\/revisions\/8208"}],"up":[{"embeddable":true,"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/pages\/8360"}],"wp:attachment":[{"href":"https:\/\/www.roleca.com\/en\/wp-json\/wp\/v2\/media?parent=8206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}