Heartburn can be an unwelcome visitor, bringing a burning sensation in your chest after an indulgent meal.

It typically occurs when stomach acid backs up into your esophagus, a condition known as acid reflux, and may worsen when you bend over or lie down. Fortunately, you can help prevent mild cases of it with certain steps.

Exercise regularly 

An active lifestyle has been proven to benefit digestive health, decreasing the odds of heartburn. It also assists with weight management to mitigate pressure on the stomach, which can spur acid reflux. Try to engage in at least 150 minutes of moderate-intensity aerobic exercise weekly for best results. A low-impact activity like walking is ideal; ones involving reclining, bending, or rapid movement can actually cause heartburn instead.

Eat mindfully

The holidays often bring lavish spreads that make it easy to overindulge. One useful strategy is to opt for smaller portions throughout the day rather than three large meals; overloading your stomach can push gastric juices up into your esophagus, causing discomfort. Additionally, aim to limit your consumption of common heartburn triggers, including oily treats like potato chips and highly acidic ones like tomato sauce. Pay close attention to which specific foods often result in pain, and reduce or cease your consumption of them.

Take care around bedtime

Undigested food can worsen acid reflux at night, so avoid eating within two to three hours of going to bed. You can also elevate your head with pillows or sleep on your left side to position your stomach lower than your esophagus, making acid backflow less likely. Though simple, these changes can go a long way toward minimizing your odds of heartburn. And if all else fails, there are plenty of over-the-counter solutions, such as antacid pills, that may provide quick relief.

*If you experience frequent or severe chest-related pain, be sure to consult with a medical professional.