Millions are plagued with heartburn, but experts say a few easy lifestyle changes can help reduce or eliminate symptoms. Here are some tips from the Mayo Clinic Health Letter:

-- Eat smaller meals: This helps reduce pressure on the lower esophageal sphincter, the ring of muscles that normally keeps digestive acid in your stomach.

-- Avoid "trigger" foods: Most people have specific foods that cause heartburn. These may include fatty or fried foods, alcohol, chocolate, peppermint, garlic, onion, tomato-based foods, spicy foods, citrus, caffeine, or nicotine.

-- Loosen your belt. Tightness around your waist pressures the lower abdomen and lower esophageal sphincter.

-- Don't lie down after eating. Wait at least three hours after you eat before you go to bed or stretch out on the couch.

-- Quit smoking. Smoking can increase stomach acid. Swallowing air during smoking may also aggravate acid reflux.

-- Stay slim. Being overweight is one of the biggest risk factors for heartburn.

-- Elevate during sleep. For example, use bricks or blocks to raise the head of your bed about six inches, in order to get a bit of help from gravity in keeping stomach acid where it belongs. You can also insert a wedge between your mattress and box spring to elevate your body from the waist up. Using an extra pillow to elevate your head isn't sufficient.

-- Turn left. Sleeping on your left side may help your stomach empty better.

If heartburn continues to be a problem, discuss it with your doctor. Treatment options include over-the-counter and prescription drugs, as well as surgery to tighten the sphincter muscles.

(HealthDay News)