At a glance
- Blame relaxin - the hormone loosening your muscles also loosens the valve above your stomach
- No food or drink in the hour before bed
- Short meals beat big ones; walk after eating
- Sleep elevated - and ask your provider before reaching for antacids
Around week 23, heartburn arrived and made itself comfortable. Two things are ganging up on you: the hormone relaxin is loosening muscles and ligaments everywhere - including the one that keeps stomach acid where it belongs - and the baby is physically squishing your digestive tract. Neither is negotiable, so the game is management.
What actually helped
- Nothing to eat or drink in the hour before bed. The single biggest difference.
- Short meals instead of big ones. A full stomach plus a squished stomach is the whole problem in one sentence.
- Don't lie down after eating. Gravity is on your side only while you're upright - a short walk after food helps twice over.
- Skip spicy and fried food. Yes, again. Pregnancy keeps sending the same memo.
- Sleep elevated. An extra pillow or a raised head-end changes the geometry in your favour.
- If it's still bad: a calcium-based antacid can be an option - but ask your provider first.
Filed for the recordThis is my experience plus general, publicly available information - not medical advice. Your situation may differ; always confirm with your own care provider.
Sources & further reading
- PregnancyInfo.ca (SOGC) - heartburn and digestion in pregnancy
- HealthLink BC - managing heartburn while pregnant