Heartburn, a common problem caused by stomach acid traveling up into the esophagus. It is a common condition that can be a symptom of several chronic diseases.
This health bite explores factors that can trigger heartburn and offers solutions to help you manage it effectively.
Factors that Increase Heartburn:
- Food and Drinks: Certain foods and drinks are known heartburn triggers. These include: Spicy foods, Garlic and onion, Citrus fruits (lemon, orange, pineapple), Tomatoes ( including ketchup & tomato sauces), fried & fatty foods, Mint, Caffeine (coffee, soda and some teas) and Chocolate. Also, alcohol,
- Lifestyle Habits: Everyday habits can also contribute to heartburn, such as: Lying down directly after eating, Smoking and Tight-fitting clothing
- Medical Conditions: Certain medical conditions can cause or worsen heartburn, including: diabetes, scleroderma, H. pylori infection (bacteria in the stomach), hernia, allergies or intolerances to certain foods, extra weight or pregnancy
- Stress: Anxiety and stress can also be factors in heartburn.
Solutions for Managing Heartburn:
-Identify Your Triggers: Keeping a food journal can help you identify specific foods or drinks that trigger your heartburn. Once you know what to avoid, you can adjust your diet accordingly.
- Lifestyle Changes: Simple lifestyle changes can make a big difference. Here are some tips:
-Eat more fibers: it will accelerate the gastric emptying.
-Eat smaller, more frequent meals throughout the day.
-Chew food thoroughly and eat slowly.
-Avoid lying down for at least 2-3 hours after eating.
-Manage stress through exercise, relaxation techniques, massage, etc.
-Consider looser-fitting clothing.
- Natural Remedies:
- Chewing gum can increase saliva production, which helps neutralize stomach acid.
- Natural antacids: A banana may help coat the stomach lining and soothe irritation. Also, apples and almonds.
- A small amount of baking soda mixed with water can offer temporary relief. However, avoid using this daily as it can disrupt your body's natural acid balance. Only use it in emergencies.
- Hydration: Drinking plenty of water throughout the day can help dilute stomach acid and ease heartburn. However, avoid excessive water intake with or directly after meals, as it can dilute digestive juices.
- Magnesium: neutralizes stomach acid, which can help to relieve heartburn symptoms. It also may help to relax the lower esophageal sphincter (LES); as when it relaxes improperly, it can allow stomach acid to flow back causing heartburn.
- Melatonin: strengthens mucosal barrier function against esophageal irritation by acid reflux.
- Sleeping Position: Try sleeping on your left side. It helps acids pool further away from the esophageal sphincter.
- Medication: Over-the-counter medications like antacids can neutralize stomach acid and provide quick relief.
By following these tips and managing your triggers, you can conquer heartburn and enjoy a more comfortable life.
Remember: If your heartburn is frequent or severe, or if you experience other concerning symptoms, consult your doctor to rule out any underlying medical conditions and develop a personalized treatment plan.
Long-term use of over-the-counter Proton Pump Inhibitors (Prilosec, Prevacid, Nexium, etc.) and others products can have serious side effects.
References:
Ahuja, A. & Ahuja, N. (2019). Popular Remedies for Esophageal Symptoms: a Critical Appraisal. Curr gastroenterol rep; 21, 39.
Jaynes, M. & Kumar, A. (2019). The risks of long-term use of proton pump inhibitors: A critical review. Therapeutic advances in drug safety;10.
Yeh, Z. (2016). Is apple cider vinegar effective for reducing heartburn symptoms related to gastroesophageal reflux disease. Arizona state university
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