If you've had occasional bouts of heartburn , you know how unpleasant the painful burning sensation can be. Whether it's a desire to go natural or to eliminate heartburn symptoms that don't respond to treatment, some people turn to diet and lifestyle changes as well as natural remedies to ease symptoms.
The pain can be caused by the reflux of stomach contents into the esophagus (the tube that carries food to the stomach), known as acid reflux. Or it could be caused by a more serious or chronic form of reflux called gastroesophageal reflux disease (GERD) .
Here are some medications and lifestyle changes that can help.
Avoid triggered foods
You may have already discovered that certain foods can trigger heartburn and reflux symptoms. Try keeping a food and symptom diary to identify and avoid foods that make reflux worse. Here are some common food triggers:
- Coffee and tea
- The spicy food
- Beer, wine and other alcoholic beverages.
- Fried or fatty foods
- Tomatoes and tomato-based products
Some people find that sweets, foods with a high glycemic index, and foods that are too hot can cause heartburn .
Strive for a healthy weight
Losing weight can help reduce heartburn symptoms. Talk to your doctor about a diet and exercise plan that will help you achieve a healthy weight .
Take a mindful approach to eating
Fast food and overeating have been linked to heartburn and reflux. Sometimes you may not even realize that you are eating fast or eating fast after your body signals you to be full. Mindful eating practice can help you slow down and listen to what your body is telling you. That's how:
- Eliminate distractions while eating. Don't read, check your phone, or watch TV while eating.
- Chew each bite well.
- Eat small meals , not big ones. Overeating puts more pressure on the lower esophageal sphincter.
- Take a break before each meal . Take a moment to look at your food. Observe what is on your plate and inhale the smells. Also, before taking the first bite, pay attention to how hungry you are.
Wait before going to bed
Going to bed too early after eating can cause heartburn. Instead of lying down or lying down shortly after eating, try to eat at least three to four hours before bedtime.
Raise the head of the bed
A small study published in the Journal of Gastroenterology and Hepatology found that people with nocturnal reflux experienced a decrease in acid reflux (measured by exposure to acid from the esophagus and acid clearance time) when the head of the bed was raised with a 20 cm block. . …
Coasters, wedge pillows, and mattress wedges (which fit between the mattress and the box spring) are some ways to raise the headboard. While some experts recommend raising the headrest 6 to 8 inches or more, in some people, raising the headrest can cause discomfort or pain in the back and hips.
Raising your head while sleeping is generally only recommended for people with nocturnal symptoms or symptoms that prevent them from sleeping.
Sleep on the left side
When it comes to your sleeping position, sleeping on your left side (called the "left side pressure sore position") can help you avoid heartburn at night .
Avoid high-waisted clothing
Clothing with a tight waist or belt puts pressure on the abdomen, which can lead to acid reflux. Try pants that do not constrict your waist (such as low-rise pants), pants with an elastic waist, or oversized pants. If you are wearing skirts, try wearing dresses and see if it helps with reflux.
While stress is not generally believed to be the cause of heartburn or reflux, it can cause symptoms in some people. Additionally, a hard life or physical stress can lead to heartburn symptoms, according to a report published in the journal Psychosomatic Medicine in 2004 .
In addition to seeking professional help, it can be helpful to incorporate stress management techniques such as meditation and gradual muscle relaxation into your daily routine.
Give up smoking
Because nicotine can weaken the lower esophageal sphincter (the muscular band that closes the esophagus and prevents acid reflux), quitting smoking can help protect you from heartburn.
Explore natural remedies
Remedies that are said to help relieve heartburn and reflux include:
- Apple vinager
- Aloe vera juice
- Licorice DGL
- Slippery elm
Get the word of drug information
A change in diet and lifestyle may be enough to control heartburn. While diet or lifestyle changes can help ease the pain associated with heartburn, it is important to seek medical attention if you experience severe or regular heartburn. Over time, the acid reflux associated with heartburn can damage the esophagus and lead to complications.
If the pain is the first time, be aware that typical heartburn symptoms (such as sore throat / chest, spitting up of food or fluids, sore throat, and bitter taste in mouth) may be caused by a medical condition. serious underlying. for example, a heart attack .
If this is the first time you are experiencing chest pain, it is important to see your doctor immediately so that you can get the correct diagnosis.
Heartburn Discussion Guide
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