Maintain a healthy weight: Excess pounds put pressure on your abdomen, pushing up your stomach and causing acid to back up into your esophagus. If your weight is healthy, work to maintain it. If you are overweight or obese, work to slowly lose weight — no more than 1 or 2 pounds (0.5 to 1 kilogram) a week. Ask your doctor for help in devising a weight-loss strategy that will work for you.
Avoid tight-fitting clothing: Clothes that fit tightly around your waist put pressure on your abdomen and the lower esophageal sphincter.
Avoid foods and drinks that trigger heartburn: Everyone has specific triggers. Common triggers such as fatty or fried foods, tomato sauce, alcohol, chocolate, mint, garlic, onion, and caffeine may make heartburn worse. Avoid foods you know will trigger your heartburn.
Eat smaller meals: Avoid overeating by eating smaller meals.
Elevate the head of your bed: If you regularly experience heartburn at night or while trying to sleep, put gravity to work for you. Elevate your bed
Don't smoke: Smoking decreases the lower esophageal sphincter's ability to function properly.