If you, or someone you know, suffers from acid-reflux or indigestion, you will know how painful and embarrassing it can be.
Common distressing problems for sufferers are: painful stomach cramps, wind, bloating, constipation - or alternatively diarrhoea? These can lead to sleeplessness and disturbed nights.
A less commonly considered problem is that if you have to keep buying over-the-counter remedies, it's expensive.
Prevention is better than cure and luckily there are many simple precautions you can take to reduce or eliminate your suffering.
But first, a little warning - it's important to be sure you are actually suffering from indigestion before you attempt to "self-treat".
The symptoms of indigestion can be remarkably like those you might experience with heart disease.
If your symptoms occur unexpectedly (i.
e.
with no real reason) and if you suffer from frequent episodes, it's important to visit your medical practitioner for a full examination so that he/she can rule out the possibility of heart problems.
It's commonly thought that indigestion and acid-reflux are entirely caused by unfortunate food choices.
However there are other factors at play and you could easily be exacerbating your problems without thinking.
For instance, to reduce the risk of acid indigestion avoid the following:

1. Eating within three hours of bedtime- allow your food time to digest
2. Do not lie down during the day if you are bothered by heartburn.
   Sitting or standing helps keep the stomach acids in the stomach.
   If you are regularly bothered by indigestion during the night, try raising the head of your bed six to ten inches
3. Obesity can worsen problem
4. Wearing clothing that is too tight round your waist will restrict the digestive processes
5. Smoking is a health-risk all of its own
6. Never eat large meals - little and often is best so that the digestive processes aren't overworked
7. Avoid becoming constipated and straining during bowel movements.
   Be wary of over-the-counter remedies that have constipation as a side-effect.
   Check the labels, but never alter a course of medicine prescribed by your physician
8. Do not take digestive enzyme supplements that contain hydrochloric acid (HCl)
9. Avoid heavy lifting and bending.
   Your stomach needs at least two hours to empty itself before exertion.
   If the exertion involves bending, avoid abdominal pressure by bending from your knees, not your waist.
   This is also good practice for your back.
   

While I have concentrated on actions you can avoid to prevent acid indigestion, there is no doubt that a good eating plan is at the foundation of long-term relief, and there are plenty of simple dietary changes you can make to stop indigestion fast, yet without sacrificing the enjoyment of your food.