Q: Foods that are high in fat cause heartburn and reflux symptoms to flare up and become more severe. Additionally, spicy foods or foods with a lot of seasoning can also cause your symptoms to get worse. Try to avoid eating spicy or fatty foods so your heartburn or reflux doesn’t get worse.  Chocolate not only contains a lot of fat, but it also contains methylxanthine, which has been shown to relax your LES and cause heartburn in some people.  High-fat foods can also cause you to gain weight, which can also make your symptoms worse. Spicy or pungent foods, such as peppers, raw onions, and garlic, can cause your LES to relax, allowing stomach acids back up into the esophagus. Citrus fruits and tomatoes (yes, tomatoes are fruits!) are high in acid, which can worsen your heartburn symptoms. If you have frequent acid reflux symptoms, try cutting out fruits that can cause them to flare up or get worse.  Oranges, grapefruits, and orange juice are common triggers of heartburn symptoms. Tomato juice and tomatoes are also highly acidic and may trigger heartburn. Pineapple juice is highly acidic and may cause heartburn. Eating large meals can put extra pressure on your stomach, which can cause acid reflux symptoms. Eat smaller meals throughout the day to avoid putting pressure on your stomach. Wearing loose clothing can also help you avoid putting excess pressure on your stomach. It takes roughly 2 hours for your stomach to empty its contents into your intestines. Eating within 2-3 hours of lying down or going to sleep can cause heartburn. Stay upright for at least 2 hours after eating to avoid getting heartburn or causing your reflux symptoms to flare up. If your heartburn is worse at night, try elevating the head of your bed by 4–6 inches (10–15 cm), or use a wedge-shaped pillow to help you sleep in a semi-elevated position. Staying hydrated keeps you healthy in general and dilutes the acid in your stomach, which can keep it from building up and causing you discomfort. Alkaline water is water with a higher pH level and drinking it can improve acid reflux symptoms. Drink at least 8 glasses of water a day to stay properly hydrated. Drinks with a lower alcohol content such as beer, wine, and cider can cause your stomach to produce more acid, which can make your reflux symptoms worse. If you do plan to drink alcohol, drink in moderation and choose distilled alcohols such as vodka or gin to avoid worsening your symptoms. Don’t drink more than 4 drinks in a 24 hour period to keep from overproducing stomach acid. Caffeine can cause your stomach to produce more acid, which can give you heartburn or make your reflux symptoms worse. Avoid drinking beverages or eating foods that contain caffeine to help minimize your symptoms.
A: Stay away from high-fat and spicy foods. Avoid consuming high-acid fruits. Eat smaller meals to avoid putting extra pressure on your stomach. Wait at least 2 hours before you lie down after eating. Drink alkaline water to reduce your symptoms. Consume beer and wine in moderation to avoid overproducing acid. Avoid caffeinated beverages to reduce heartburn.

Q: As you start working, drink one of the caffeinated beverages you have set aside. Drink it slowly, so the caffeine doesn't overwhelm your system and cause you to crash.  For every caffeinated beverage you drink, drink a cup of water. As the night goes on, increase the time between caffeinated beverages. If you feel yourself falling into a slump, take a multivitamin. No matter how focused you are, at some point, your brain will hit a wall. Instead of working through the slump at your computer, use this time to get in some exercise.  A quick workout can boost your brain's ability to learn and retain information, which will help you break through your slump. Don’t do a full workout – instead, do some quick exercise in the form of 10 pushups, 10 jumping jacks or 10 sit ups. Pain stimulates the brain and keeps you from falling asleep. When you feel yourself nodding off, try pinching your thigh or eyebrow to give yourself a quick jolt.  If pinching isn’t cutting it, splash cold water on your face for an added boost. Lower the thermostat in your house or study area to keep your body alert. Take a cold shower to freeze yourself awake. Melatonin, the hormone that makes humans sleepy, is brought on by darkness, so turn on your brightest lights. Try to work in a room with fluorescent lighting, if possible.  The closer the light is to your eyes, the better, so try to work near a desk lamp or computer screen. Change rooms every couple of hours so your eyes don’t have time to fully adjust to the bright lights. Mint increases brain activity and improves memory, so chewing gum and sucking on mint candies can help you increase your alertness and improve the quality of your work.  Keep a stash close to your desk and dip into it whenever you feel yourself slowing down. Drinking mint tea is also a great way to get some added caffeine.
A:
Begin your caffeine cycle. Take a break for exercise. Keep from falling asleep by making yourself uncomfortable. Keep the lights turned on. Chew gum.