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Diet & exercise. I use to get some pretty intense heartburn, to the extent it would wake me up in the middle of the night and I would have to vomit. I was roughly 30-40lbs heavier though, wasn't in bad shape, but was holding too much excess weight. Now I never get it, regardless of what I eat. Just start eating clean to an extent, smaller portions. You can still flavor your food nicely with whatever spices, just cut down intake and be diligent on making something more on the healthy side. Also drink lots of water, this is way too overlooked. Water intake improves gut health and helps with digestion, i.e less heartburn. All I drink through the week is black coffee and water, that is it.
Good luck, and hope you start feeling better. Heartburn is the absolute worst!
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