For most mild cases of indigestion, treatment from your GP is not needed and making certain changes to your diet and lifestyle can control your symptoms. Even if you are taking treatment for indigestion, making these changes may help to ease your symptoms and keep them from recurring.
Lose weight if you are overweight or obese
Being overweight, or obese, means that more pressure is put on your stomach, which makes it easier for stomach acid to be pushed up into your oesophagus (gullet). This is known as acid reflux, and is one of the most common causes of indigestion.
If you are either overweight, or obese, it is important to lose weight safely and steadily through regular exercise and by eating a healthy, balanced diet.
Stop smoking
If you smoke, the chemicals that you inhale in cigarette smoke may be contributing to your indigestion. These chemicals can cause the ring of muscle that separates your oesophagus (gullet) from your stomach to relax, allowing stomach acid to leak back up into your gullet more easily (acid reflux).
As well as helping to cause indigestion, smoking increases your risk of developing lung cancer, chronic obstructive pulmonary disease (COPD), chronic bronchitis (infection of the main airways of the lungs), emphysema (damage of the small airways of the lungs), as well as heart disease and stroke.
Diet and alcohol
You should avoid any food and drink that makes your indigestion symptoms worse. For example, this may mean eating less rich, spicy and fatty foods, and cutting down on drinks that contain caffeine, such as tea, coffee and cola. You should also avoid drinking alcohol if it is aggravating your indigestion symptoms and making them worse.
Avoid eating before bed
If you tend to experience indigestion symptoms at night, try to avoid eating or drinking anything for between 3-4 hours before you go to bed.
Going to bed with a full stomach means that the acid in your stomach will be more likely to be forced up into your oesophagus (gullet) while you are lying down.
