Winter Heartburn? Move To Soothe This Winter!

Cold weather often brings a perfect storm of heartburn or acid reflux triggers: heavier meals¹, less movement², and long evenings spent lying down³. But what many people don’t realise is that gentle movement is one of the best ways to reduce the effects of  heartburn and you don’t need to do an intense workout to achieve it⁴. Just small, consistent exercise habits can help reduce symptoms and support better digestion, all without stepping into the cold.

The Link Between Exercise and Acid Reflux Relief

When you move your body after meals, even just lightly, it helps food pass more efficiently through your digestive tract, reducing the pressure that can cause acid to rise⁴. Gentle physical activity can also help regulate body weight and reduce stress, two known contributors to reflux.⁶

Exercises For Acid Reflux Include:

• Indoor yoga or Pilates (avoid poses that compress the abdomen)
• Walking in place or on a treadmill after meals
• Low-impact resistance training with bands or body weight
• Dance breaks or simple step routines to get your body moving

Just 10–15 minutes of post-meal movement can make a difference especially after dinner when heartburn symptoms tend to be worse.⁴

Build a Heartburn-Friendly Routine at Home

Obviously, we can’t always exercise after every meal. The good news is that other home habits that can help. Try these:

• Keep meals smaller and eat earlier in the evening
• Sip warm, reflux-friendly drinks like chamomile tea or warm water with a dash of ginger
• Avoid reclining or lying down for at least an hour after meals
• Elevate the head of your bed to reduce nighttime acid reflux
• Set aside time daily for stress relief — meditation, deep breathing, or quiet time all help
• Be mindful of common triggers like chocolate, alcohol, and caffeine during the winter season.

Just keep in mind that while many of these changes do provide a simple approach to daily heartburn management, there may be times when you need extra help, especially if you’re experiencing heartburn symptoms one or two times a week. This is when a treatment like Losec® may help.

Unlike antacids that only offer short-term relief by neutralising stomach acid, Losec® prevents the stomach producing too much acid to begin with. And it’ll do it long-term. Just one tablet a day for 14 days could provide relief for up to three months.* You can learn more about Losec® here

Build a Heartburn-Friendly Routine at Home

Staying active and relaxed indoors can go a long way toward managing heartburn or acid reflux naturally. With the right mix of movement, habits, and, when needed, support like Losec®, you’re more likely to enjoy those warm winter nights without the burn.

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¹ Zhang M, et al. (2004). "Role of diet in the development of gastroesophageal reflux disease." J Clin Gastroenterol. 38(9):753–757. https://journals.lww.com/jcge/Abstract/2004/10000/Role_of_Diet_in_the_Development_of.6.aspx

² Khalighi AR, et al. (2012). "Association of physical activity and gastroesophageal reflux disease." Middle East J Dig Dis. 4(2):113–117. https://pmc.ncbi.nlm.nih.gov/articles/PMC4018665/

³ Kaltenbach T, Crockett S, Gerson LB. (2006). "Are lifestyle measures effective in patients with gastroesophageal reflux disease?" Arch Intern Med. 166(9):965–71. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410635

⁴ Stern RM, et al. Walking after a meal lowers postprandial esophageal acid exposure. Am J Gastroenterol. 2000;95(6):1490–1495. https://pubmed.ncbi.nlm.nih.gov/10894578/

⁶ Kaltenbach T, Crockett S, Gerson LB. Are lifestyle measures effective in patients with gastroesophageal reflux disease? Arch Intern Med. 2006;166(9):965–971. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410635