Your lifestyle can have a big impact on your digestion, but you can find your triggers and learn to avoid them.
Keep an indigestion diary. Try and note down everything about your symptoms. When do they happen? What do they feel like? What makes them better? Answering these questions can help you highlight the changes you should make.
You may need to:
- Lose weight. If you are overweight make sure you exercise regularly and eat healthily
- Watch your diet. Avoid anything that makes your indigestion worse. This could be spicy and fatty foods, or drinks containing caffeine or alcohol. How you eat is important too: don’t eat too quickly or too much all at once
- Cut evening snacks. It’s best not to eat for 3 to 4 hours before you go to bed. In bed, prop your head and shoulders up with pillows to stop stomach acid moving up into your food pipe while you sleep
- Stop smoking. Talk to your GP about advice on quitting. You can also call the NHS Stop Smoking Helpline on 0300 123 1044
- Lower stress. If you can, try and avoid stressful situations. Help yourself relax with gentle breathing exercises.