Heartburn, or indigestion can be anywhere from a minor annoyance to debilitating, but wherever you are sitting on the scale, there are measures you can take to manage your symptoms.Remain upright after mealsFor the few hours after you have eaten, try and remain in an upright position. Have your dinner a little earlier so that you aren’t laying down straight after eating, and be mindful of what your symptoms are like if you have your chair upright vs. reclined.Avoid trigger foodsSome of us may find that certain foods or drinks can make our symptoms worse. Spicy foods, garlic, onions, fizzy drinks, alcohol, citrus fruit, and caffeine (tea, coffee, chocolate, cola) have all been reported to make symptoms worse.Eat smaller more regular mealsMany find that splitting their food into three smaller meals and 2-3 small snacks evenly spaced throughout the day helps reduce symptoms, as compared to having three larger meals a day, or worst of all one very large meal a day!Quit smokingSmoking has been found to worsen heartburn, so working to reduce or quit smoking is an important step to not only experiencing less discomfort or pain, but also improving overall health and reducing your risk of lifestyle related diseases.Keep a food diaryWhat bothers someone else may not bother you! Some people find dairy is a problem, others find a glass of milk to be soothing. Some find ginger beer an issue, others find it helps! The only way to find out is to record what you eat, and the symptoms you experience afterwards. Over time you can play detective and figure out which foods and drinks you need to avoid.Lose weight Getting your weight down reduces abdominal pressure, and can help improve heartburn symptoms. Why not consider an OnTrack retreat to kickstart your weight loss and get you on the road to sustainable long term weight loss and feeling great!