9 tips to better manage ulcerative colitis

Menstrual cramps are painful sensations that occur before or during a woman’s period. The intensity of such pain can vary among women, causing little discomfort to some while making it excruciating for a few others. The pain in the lower abdomen can be throbs, cramps, and spasms, while it could be a constant dull pain for some. Keep reading to learn more about the causes of menstrual pain and foods to eat to manage them.

Causes of period pain

Uterine contractions
Uterine contractions are the contraction and expansion of the uterine muscle, which happens during the menstrual cycle. Contractions also happen during other times, but most women are unaware of or feel it except during their period and childbirth.

Chemicals and hormonal changes in the uterus
During periods when the muscular wall contracts, it compresses the blood vessels in the uterus lining and cuts off the blood and oxygen supply to the womb. The womb tissues release chemicals to trigger pain. Our body also produces prostaglandins, a chemical that makes the womb muscles contract more, resulting in further pain. Excessive buildup of prostaglandins could lead to stronger contractions and severe pain. The prostaglandins can also cause headaches, diarrhea, and nausea during periods. Too much estrogen can cause the uterine lining to become thick. During a menstrual cycle, the lining breaks down, releasing more prostaglandins and increasing pain.

Underlying conditions
Certain underlying health conditions can also cause period pain for older women. They include-

• Endometriosis – Cells similar to the uterine lining grow outside the uterus.
• Fibroids – They are abnormal growths appearing in the uterine wall that cause severe pain and bleeding during a menstrual cycle.
• Pelvic inflammatory diseases – Infections that affect the upper reproductive organs, namely the uterus and fallopian tubes.
• Adenomyosis – A condition where the endometrial tissue begins to grow in the uterine muscle wall and starts thickening. It can result in an enlarged uterus. When the uterine lining breaks down during the menstrual cycle, it results in excessive bleeding and pain.

Treatment for period pain
Women who experience period pain may have irregular periods, heavy bleeding, lower back pain, foul-smelling vaginal discharge, and pain during intercourse. For women who have started getting their periods, the pain may be there for the first few cycles and will disappear slowly. Period pain may begin a few days before the menstrual cycle and last 2 or 3 days. Some women may experience pain till their menstrual cycle is complete.

Treatment for severe period pain
If the period pain is severe and you notice too heavy or too little bleeding, consult a doctor. They may conduct a pelvic examination to check for any abnormalities. They may also suggest oral prescriptions that can reduce the amount of prostaglandin in the womb. If you are uncomfortable with such prescriptions, they may also recommend alternative options like intrauterine devices to help with period pain.

Treatment for mild period pain
One can use prescription treatments that help relieve pain to manage menstrual cramps. However, always check with a health expert regarding the right dosage. Resting, a warm bath, a compress, breathing exercises, stretching, yoga, and light massage can help relieve mild pain. Eating the right, healthy food before and during the menstrual cycle can also help reduce pain.

Ten foods to manage period pain
During their periods, women might have to deal with losing their appetite, food cravings, nausea, headache, vomiting, etc. Some foods, however, can help prevent inflammation and reduce estrogen levels. One can also eat foods that help reduce water retention and to manage mood swings. Some healthy food choices for dealing with period pain are listed below.

Salmon and cold-water fish
Salmon and generally cold-water fish are rich in omega-3 fatty acids. They have excellent anti-inflammatory properties that help reduce period pain and discomfort.

Eggs
Besides being a super source of protein, eggs are rich in vitamins B6, D, and E, all of which can help fight premenstrual syndrome and pain. However, avoid eggs if you are prone to heartburn and bloating, as eggs can cause gas during periods and add to your pain.

Ginger
Ginger has both pain-relieving and anti-inflammatory properties. Add ground or grated ginger to your gravies, salads, or other dishes. Brew a pot of ginger tea and sip a few mouthfuls throughout the day; it can reduce pain and gas and help you find instant relief.

Leafy green vegetables
Both cruciferous and leafy green vegetables are rich in magnesium and calcium, which are beneficial in managing period pain. One can include vegetables like kale, spinach, and Swiss chard in one’s daily meals.

Dark chocolate
Dark chocolate is high in magnesium, which can help relax the uterine muscle walls. They also contain endorphins which help women relax and help them fight mood swings.

Watermelon
Hormonal changes before and during periods can lead to dehydration. Water-rich food like watermelon or cucumbers can prevent dehydration and excess thirst.

Pineapples
The enzyme bromelain found in pineapple helps uterine muscles relax. The fruit’s anti-inflammatory properties help in reducing period-related pain. Pineapples can help by relieving the dull pain one may experience throughout the menstrual cycle.

Yogurt
Yogurt is rich in calcium and can control pain and bloating, which are expected during periods. If you experience digestion problems during your period, dilute yogurt with water and whisk it until it mixes well. Make a jar of buttermilk and have a cup throughout the day. Yogurt is an excellent source of probiotics that helps people overcome bloating and diarrhea associated with periods.

Oatmeal
Oatmeal contains minerals like magnesium and zinc and is a rich source of fiber and antioxidants. A bowl of oatmeal can help relax the blood vessels, reduce inflammation, and relieve period pain. Magnesium also has pain-relieving properties, while zinc can help reduce inflammation.

Peanut butter
Peanut butter is a favorite food for everyone. Keep a jar of unsalted low-fat peanut butter in your pantry to help you manage period pain. It is rich in magnesium and can help fight period pain. It can also prevent bloating that is normal during the menstrual cycle.

Eczema is a generic term that refers to a group of skin conditions that cause irritation. These conditions can affect infants, children, and adults. Dry skin, redness, fluid-filled boils on the skin, severe itching, and rashes of various forms and shapes are typical characteristics of eczema. It is a chronic condition characterized by phases of flare-ups and remission. Managing this condition is important as it can cause discomfort and interfere with one’s routine.

Early Warning Signs of Eczema
The condition can affect anyone, but early signs of eczema can usually be seen in infancy. Infant boys and adolescent girls are more prone to the condition than others. Infants who develop such skin issues may get cured, and their symptoms may disappear as they age. However, the symptoms could return once they reach adulthood. 

When suffering from this condition, a person can experience drastic changes in the way their skin feels and looks like. In its early stages, eczema can cause the skin to look bumpy or raised. The skin may also look inflamed, and one’s eyelids may appear swollen. Flaking or peeling of skin is another warning sign that appears early in eczema patients. Irrespective of the early warning signs, eczema can have a long-lasting impact. Some of its short-term and long-term impacts are thick leathery skin; deep lines in palms; formation of pus-filled bumps; and discoloration of skin.

Symptoms of Eczema
Since eczema is a skin condition, most of the symptoms are associated with changes in the skin. The symptoms may vary for infants, children, and adults.

In babies

• Scaly and itchy rashes on the scalp and cheeks
• Dry, scaly, itchy, and patchy skin
• Bubbled rashes that begin to ooze
• Unexplained discomfort
• Constant rubbing against bedding to find relief from the itch

In older children

• Rash in elbows, knees, ankles, legs, and buttocks
• Itchy, scaly, and patchy skin
• Lightening or darkening of the skin
• Thickening of skin
• Constant itchiness
• Swelling on the skin
• Slightly warm or hot skin
• Discoloration of skin

Eczema Symptoms in Adults
If a person has had eczema as an infant or a child, the symptoms might return when they turn 50. However, they tend to be milder than the episodes experienced previously. In a few rare cases, a person can suffer from the symptoms when they become an adult. These can be seen at the back of knees, neck, elbow crooks, and face in most adults. Sometimes, adults may also get eczema around their eyelids. Eczema in the eyes increases the risk of early cataracts. Typical symptoms noticed in adults are:

• Very dry skin
• Bumps and rashes in the affected areas
• Raw or bleeding skin
• Severe itch
• Thickening of skin

Home Remedies for Eczema
When using home remedies, it’s advisable to not discontinue formal treatment without consulting a doctor. Home remedies need to be used alongside other treatments. Make sure to use certified products to prevent the worsening of symptoms.

Aloe Vera Gel
Aloe vera has antibacterial and antimicrobial properties that can prevent skin infections. It has healing properties and is an effective moisturizer that prevents dry skin and itching. One can buy certified aloe vera gel and apply it to the affected areas. 

Oatmeal
Oatmeal has been used for a long time to treat dry and rough skin and to reduce scaling and itchiness. One should opt for colloidal oats. Make a fine powder and add it to a warm bath. Soak for 10 to 15 minutes. Then, rinse well and apply a moisturizer after.

Coconut Oil
Coconut oil is a well-known moisturizer and can prevent inflammation. Those suffering from skin irritation must continuously use coconut oil for at least four weeks to see benefits in the skin. Take a small amount of pure or virgin coconut oil on your palm and apply it to the affected areas. You can also apply it before sleeping to moisturize the skin at night.

Cool Compress
The constant urge to scratch is one of the biggest concerns of eczema. Use a cold compress in areas that are affected. Though this will provide temporary relief, it can relieve the itch almost instantly and help a person from the agony of scratching. Once the compress is removed, one should apply moisturizer to keep the area from becoming dry again.

Bleach Bath
Bleach baths with plain bleach, without any fragrance or colors, can help prevent bacterial infection in the skin. It can also help alleviate some symptoms. This can be particularly beneficial for babies. Look for mild bleaches with strength ranging between 2% and 4%. Fill a baby’s bath with water and add two milliliters of 2% strong bleach or one milliliter of 4% strong bleach. Ensure that you do not immerse the baby’s head in the water. Soak for 10-15 minutes, and wipe the skin with a soft disposable towel. Do not rinse the skin after a bleach bath, and apply moisturizer immediately after. You can do this twice a week. Remember to dilute the bleach well to avoid reactions and side effects after a bleach bath.

Management of Eczema
There is no cure or a similar treatment strategy for all patients. Doctors create a personalized approach for each patient depending on the severity of their symptoms, age, and overall health conditions. They use one or many of the following approaches to manage the symptoms:

• Understanding the triggers and avoiding exposure to them
• Use of dermatologist-recommended moisturizing creams
• Use of prescription treatments, including immunosuppressants and anti-inflammatory treatments
• Phototherapy
• Treatment with Biologics

Important Tips to Remember
Since eczema is a chronic condition, one can use the prescription treatments intermittently or continuously as per the doctor’s advice. Certain creams can cause side effects like skin thinning, acne, stretch marks, and skin lightening. Some people may experience burning and tingling when they apply the creams. Others may experience inflamed hair follicles, contact dermatitis, reddening of the skin, and hair growth in the area of treatment. Before using a product, use it in a small patch to see if it worsens the symptoms or triggers any other allergic reaction.

Many digestive disorders can be excruciatingly painful and annoyingly disturbing. About 20 million people in the country suffer from some digestive disease, and statistics prove that the numbers are increasing. Most of us are leading a sedentary lifestyle and consuming unhealthy foods. However, if these issues are not addressed in time, various illnesses will cripple the nation. Read this article to learn about 7 critical digestive conditions and their symptoms.

Irritable bowel syndrome
Irritable bowel syndrome (IBS) is a prevalent digestive condition affecting the large intestine. It usually causes abdominal pain, cramping, bloating, gas, diarrhea, constipation, and changes in bowel habits. The primary symptoms of IBS are a pain in the abdominal region and changes in bowel movements, such as constipation, diarrhea, or both. People with IBS may also experience stool bloating, gas, and mucus. Some other symptoms of IBS could be fatigue, nausea, loss of appetite, anxiety, depression, etc.

The symptoms can differ from person to person and may come and go. Sometimes, symptoms may worsen during stress or when consuming certain foods. Therefore, visiting a doctor to understand the intensity of irritable bowel syndrome is advisable. Once the diagnosis is positive, the treatment plan may include modifications in the meal plan and supplements as prescribed by the doctor.

Crohn’s disease
Crohn’s disease is a common type of inflammatory bowel disease (IBD) affecting the intestinal tract. To be very specific, it is a chronic inflammatory bowel disease (CGBD) that causes colon, rectum, and anus inflammation. Because this inflammation progresses slowly and cannot be completely controlled with prescription treatments, patients often spend months or years with no improvement. Other treatments may include modifications in the meal plan and lifestyle changes. With simple lifestyle changes, one can get fast relief from Crohn’s disease symptoms and even lead a normal life again. Some common symptoms of Crohn’s disease could be fever, diarrhea, pain and cramps in the abdomen, fatigue, mouth sores, blood in the stool, etc.

Ulcerative colitis
Ulcerative colitis is a different inflammatory bowel disease that distresses the large intestine or colon. This happens when the immune system in an isolated region, such as the large intestine, becomes sensitive. This chronic inflammatory condition occurs only in the large intestine or colon, unlike Crohn’s disease, which affects the entire gastrointestinal tract. The five different types of ulcerative colitis include ulcerative proctitis, proctosigmoiditis, left-sided colitis, pancolitis, and acute severe ulcerative colitis. All these types vary in intensity and specific location within the large intestine. Symptoms of ulcerative colitis include abdominal pain, cramping, diarrhea, rectal bleeding, fatigue, loss of appetite, fever, sensitive bowels, etc. 

Treatment options may include supplements, modifications in the meal plan, and combined therapy. However, checking with a doctor to get the best results is crucial.

Celiac disease
Celiac disease is a hereditary autoimmune disorder affecting the small intestine. In most people, celiac disease occurs when gluten products such as wheat, rye, and barley are consumed. Since celiac disease is hereditary, when people with celiac disease consume gluten, the immune system in the small intestine causes damage within the small intestine. Thus the impairment makes it impossible for the body to nourish properly through the ingested food. Common symptoms of celiac disease include bloating, abdominal pain, bloating, diarrhea, constipation, fatigue, nausea, and vomiting.

Treatment may consist of a gluten-free meal plan and supplements. However, it is necessary to get it checked by a doctor.

Gastrointestinal reflux disease
Gastrointestinal reflux disease (GERD) is a condition that affects the digestive system. Gastrointestinal reflux happens when the digestive acids in the stomach flow into the esophagus, causing irritation, burning sensation, and discomfort. Over-eating, eating spicy foods, and lying down or running soon after a heavy meal can cause gastrointestinal reflux. However, when this occurs too often, it becomes a disease to be addressed. The common symptoms of GERD could be heartburn, chest pain, regurgitation, difficulty swallowing, coughing, and inflammation of the vocal cords.

Treatment may include diet modifications and lifestyle changes. However, it is highly imperative to get this diagnosed by a doctor. However, surgery may be recommended if the ulcer is severe. 

Gallstones
A vital digesting fluid found in the gallbladder is bile. Nevertheless, in the gallbladder, tiny fluid accumulations termed cholelithiasis harden and form stones. These deposits can range in size from sand grains to golf balls, and some people may have several gallstones at once. Gallstones frequently may not exhibit any symptoms, therefore a person may be unaware that they have them. Nonetheless, individuals may feel pain if gallstones form before the gallbladder opening. Other symptoms include jaundice and chronic discomfort under the ribs on the right side of the body. Other symptoms to look for include perspiration, a raised temperature, nausea, and vomiting.

Surgical removal (cholecystectomy) of the gallstone is a procedure that an expert can undertake to remove the gallstones from the bile duct and is one of the common treatments for gallstones.

Peptic ulcer
A peptic ulcer is a sore or lesion in the stomach or small intestinal lining brought on by a bacterial infection or repeated use of a certain prescription. Significant bloating, heartburn, nausea, vomiting, appetite loss, and dark or bloody feces can all be symptoms of this illness. Moreover, it may result in excruciating stomach pain, which worsens when the stomach is empty. If one experiences these symptoms, one should see a doctor as soon as possible. Peptic ulcers can cause internal bleeding and possibly stomach cancer if left untreated.

Peptic ulcers can be treated with prescription treatments recommended by the doctor and by making certain lifestyle changes. Doctors recommend that people with peptic ulcers eat frequent smaller meals a day instead of a few large ones.

Tips for managing digestive conditions
Living with digestive conditions can be difficult, but simple habits can be practiced to help manage digestive conditions.

Eat nutritious and balanced meals and avoid processed foods
Exercise regularly
Managing stress
Get plenty of rest
Track the symptoms: Tracking the symptoms can help a person identify triggers and find the best treatment.

Deep cleaning, a process of eliminating both visible dust and micro-sized dirt and bacterial particles, is a necessity for every home space once in a while. This form of cleaning ensures that every nook and corner of one’s home is spotlessly clean and well looked after. People generally associate deep cleaning with using strong, chemical-based solutions and cleansing agents. However, one can use some helpful DIY items to deep clean their house.

Using essential oils for air freshening

A major part of deep cleaning is deodorizing. A house that reeks is almost certainly not very clean. To deodorize, people generally tend to use room fresheners that contain a large number of chemical solutions for immediate results. While such room fresheners are effective, they are also not the most environmentally friendly option.

Instead, essential oils such as lavender, rose, hyssop, lemon, vetiver, cedarwood, grapefruit, and myrrh have as many deodorizing properties as any other room freshener. One can mix any of these essential oils with water and witch hazel to create a sprayable liquid. Here’s how to make a strong and environmentally-friendly mix- add a cup of water to a quarter cup of witch hazel, topped by about 5 to 7 drops of any essential oil. Next, one can add 5 to 7 drops of another essential oil for even better aromatic results. Generally, a mix of lemon and lavender is quite popular to achieve the best results.

Cleaning ceiling fans with old pillowcases

Of all the appliances in a home space, ceiling fans can be the ones that get easily dirty. It happens because they are almost always running and gathering dust and dirt on their blades. When one uses any cloth to clean it, the dust particles tend to fall and spread in the air around the room. It is not ideal as one cleans their property thoroughly. An unlikely cleaning device that suits this purpose is an old pillowcase.

Here’s how to use it- one can open the end of a pillowcase and place it at the end of the fan’s blade to be cleaned before pressing hard and pulling it off the fan. The dust collected in the blade gets removed and accumulates inside the pillowcase instead of falling or spreading across the room. Doing so regularly ensures that fans in a given house remain clean most of the time.

Rubbing lemon shower spray and rubbing alcohol for cleaning

Bleach is one of the most commonly used cleaners in deep cleaning sessions, but, like formula-based air fresheners, it also contains harsh chemicals. Bleach is also highly toxic and can pose serious health risks for cleaners, pets, or little kids in a particular house.

A reliable alternative is a combination of lemon and rubbing alcohol. This combination is a perfect, chemical-free solution made by mixing a teaspoon of dish soap, one and a half cups of water, a quarter cup of rubbing alcohol, and lemon juice from 2 whole lemons into a spray bottle using a funnel. Once the mix is created and filled into a spray can, one can use it to clean and disinfect surfaces effectively.

Not only is this mix as reliable and powerful as bleach, but it also ensures that no toxic elements are left behind after one is done with their deep cleaning session.

Using distilled white vinegar to clean glass surfaces

Glass surfaces are notoriously difficult to clean, especially when dirt residue and other sticky materials are making them filthy. A practical solution to address this issue is using distilled white vinegar. Distilled white vinegar has acidic elements that work effectively on alkaline substances. Therefore, it is the perfect solution to cleanse mold, dirt, and soap residue off glass surfaces. Also, this cleaning agent can clean residual matter like coffee stains, tea spots, and rust without any major effort. Unlike other powerful chemical-based cleaners, vinegar is not harsh in nature and can clean without leaving scars and rashes on the glass surface.

Using salt to clean pantries

The remarkable anti-bacterial properties of salt are well-known in the healthcare industry. Therefore, using salt in cleaners can achieve good results in one’s deep cleaning efforts without the issues of abrasive chemical-based cleaners.

Salt, mixed with other cleaning and deodorizing substances like lemons, can be used to clean baked-on grime on kitchen surfaces such as oven racks or stove grates. In fact, lemon wedges are the perfect option for salt-based solutions to clean most surfaces in one’s house.

Employing baking soda to clean upholstery

Baking soda is a seriously underrated cleaning agent that can be useful during a deep cleaning session around one’s house. Baking soda is particularly effective for cleaning carpets, sofa cushions, and other upholstery. So, before vacuum cleaning one’s carpet, one can sprinkle some baking soda on the surface. This non-toxic product eliminates dust from the carpet and keeps it odor-free and fresh. Therefore, if one intends to deep clean their upholstery, then baking soda is an ideal choice to consider.

Degrease and clean the oven using a homemade paste

To clean one’s oven efficiently, a specific homemade paste is good enough to get the job done and is entirely free of toxins and harsh chemical-based solutions. The mix consists of white vinegar, dish soap, baking soda, coarse salt, and a couple of lavender oil drops; in short, it is a mix of multiple DIY cleaning solutions that work together to cleanse, deodorize, and disinfect one’s oven.

A healthy home space ensures its occupants remain productive and happy all the time. Therefore, consider replacing chemical-based cleaning solutions with these DIY products to ensure your home remains healthy and clean always. Apart from these solutions, one can also use the Glad ForceFlex MaxStrength. This powerful cleaning tool effectively eliminates dust, dirt, bacteria, and food/bacterial odors in one’s house.

Heartburn or acid reflux is a condition in which stomach acid flows back to the esophagus, leading to a burning sensation in the chest and throat. Certain foods, especially those that are spicy, processed, or fried, and several ongoing treatment options may contribute to heartburn or worsen it. Additionally, a few seemingly harmless daily habits can increase the risk of acid reflux. So, here are unhealthy habits that may trigger heartburn:

Overeating
Eating large meals or more than one requires is one of the biggest reasons for heartburn. When one eats, the food travels through the esophagus to the stomach. Between the mouth and the stomach, there is a muscle called the lower esophageal sphincter, or LES, which closes up when the food reaches the stomach. However, when one eats too much, the stomach stays distended, meaning it is unable to close due to the pressure of food inside of it. When the LES does not close, the extra food and stomach juices can easily travel back up through the esophagus, causing acid reflux or heartburn.

Eating too quickly
Being impatient with meals is another trigger for heartburn. Further, eating while lying down, eating too close to bedtime, having large meals frequently, and not maintaining enough gap between two meals to allow digestion are some other unhealthy habits that may trigger heartburn.

Not engaging in physical activities
According to height and other individual characteristics, there is an ideal body mass for each everyone. When the body mass exceeds the normal range, one may be at a higher risk of heartburn. In fact, certain studies suggested that those who experienced heartburn issues typically had higher body mass than those who did not. However, exercise too can trigger heartburn at times. This may happen due to increased pressure in the abdominal region while working out, especially those who lift heavy loads while exercising. Cyclists are also known to experience heartburn the least, and runners usually notice mild symptoms of heartburn.

Ignoring treatment side effects
When dealing with health conditions, the treatment could have side effects like heartburn. Such health issues include high blood pressure, heart issues, asthma, osteoporosis, anxiety, insomnia, arthritis or other similar diseases, depression, Parkinson’s, cancer, muscle spasms, or pain. Certain treatments recommended for hormone therapy may also cause heartburn. So, it is important to understand the risks of treatment options and consult a doctor to help minimize such side effects.

Overlooking other underlying issues
Hiatal hernia is a condition in which the lower esophagus sphincter and the upper part of the stomach move above the diaphragm. The diaphragm is a muscular wall that separates the stomach from the chest and also helps in keeping the LES closed so that the stomach acid and food do not back up into the esophagus. However, when the stomach bulges through the diaphragm, it develops into a hiatal hernia. This is not brought on by unhealthy habits but due to injury in the region or any persistent and intense pressure around the muscles. So, vomiting, coughing, exerting too much pressure during bowel movement, or exercising with heavy weights with no proper posture can increase the risk of hiatal hernia, which further leads to acid reflux. It is usually difficult to diagnose a hiatal hernia as heartburn is the only symptom here, which can be confused with many other complications.

Tips for managing heartburn
Upon observing persistent heartburn, one should speak to a doctor first to eliminate the possibility of other health conditions contributing to the problem. In addition to treatment, the following tips can help one manage the condition:

Maintain a food journal: This can be especially helpful when one has not yet identified the foods that cause or trigger heartburn. Maintaining a food journal will help one keep track of foods and drinks that do not cause uneasiness and those that do. Doctors usually suggest limiting the intake of spicy food, as it seems to be a trigger for most people. Further, overly processed foods or fried foods can trigger acid reflux.

Eat alkaline foods: To lower the risk of heartburn, one can choose alkaline food like a ripe banana, which is known for its high potassium content and can help one manage acid reflux. One can also opt for melons, cauliflower, fennel, and nuts. However, unripe bananas are not as alkaline, so they may, in fact, trigger heartburn instead of helping relieve it. 

Wear loose clothing: This may seem to be unrelated, but wearing tight clothes contracts the muscles in the body and restricts proper movement. This can squeeze the stomach muscles, which may trigger acid reflux by sending stomach juices back up through the esophagus. So wearing loose clothes is usually encouraged to lower the risk of heartburn. Wearing comfortable clothes is usually better than tight outfits to also allow the skin to breathe properly.

Fix sleeping position: One should keep their head and chest elevated than the lower body so as to not allow the stomach fluid to flow back up through the food pipe. One can adjust their mattress in such a way that they stay in the same position while sleeping. Adding a foam wedge under the mattress near the headboard can help ensure the chest stays slightly elevated. One should, however, avoid opting for uncomfortable sleeping positions or making drastic changes if they are likely to develop neck or back pain due to such changes. 

Manage stress: Those experiencing chronic stress are also prone to physical changes in their body. The stress can slow digestion, letting food stay in the stomach for a longer period and allowing the stomach acid to back up into the esophagus. Also, stress can contribute to an increased sensitivity to pain, which can make heartburn seem even more painful.