Heartburn, that uncomfortable burning sensation that radiates up the middle of the chest, is the result of a condition known as gastroesophageal reflux disease (GERD), often called reflux, in which stomach acid surges upward from the stomach into the esophagus.
While heartburn should not be ignored, there are many stomach-soothing steps you can try before going to a doctor according to Dr Howard LeWine of Harvard Health.
“These tips can help cool your symptoms and prevent bigger problems later on,” says Dr LeWine.
1. Eat smaller meals, but more often
A full stomach puts pressure on the lower esophageal sphincter (LES), a valve-like muscle that keeps stomach acid from backing up into the esophagus.
2. Eat in a slow, relaxed manner
Wolfing down your food fills your stomach faster, putting more pressure on the LES.
3. Remain upright after meals
Lying down increases pressure on the LES, which makes acid reflux more likely.
4. Avoid late-night eating
Eating a meal or snack within three hours of lying down to sleep can worsen reflux and heartburn symptoms. Leave enough time for the stomach to clear out.
5. Don’t exercise immediately after meals
Give your stomach time to empty; wait a couple of hours after eating before exercising.
6. Tilt your torso with a bed wedge
Raising your torso up a bit with a wedge-shaped cushion reduces the pressure on the LES and may ease nighttime heartburn. Wedges are available from medical supply companies. Don’t just prop your head and shoulders up with pillows, which can actually worsen reflux.
7. Stay away from carbonated beverages
They cause belching, which promotes reflux of stomach acid.
8. Find the foods that trigger your symptoms and avoid them
Some foods and drinks increase acid secretion, delay stomach emptying, or loosen the LES — conditions that set the stage for heartburn. Common offenders include fatty foods, spicy foods, tomatoes, garlic, milk, coffee, tea, cola, peppermint, and chocolate.
9. Chew sugarless gum after a meal
Chewing gum promotes salivation, which neutralises acid, soothes the esophagus, and washes acid back down to the stomach. Avoid peppermint flavours, which may trigger heartburn.
10. Check your medications
Ask your doctor or pharmacist about drugs that can cause pain-resembling heartburn. Some drugs, for example, can loosen the LES and cause acid reflux. Other drugs can cause inflammation of the esophagus.
11. Lose weight if you need to
Being overweight puts more pressure on the stomach (and the LES).
Dr LeWine advises that if, changing your eating habits and other preventive steps don’t get heartburn under control, to talk with your doctor.
“Your family doctor can advise you on which medications to try and recommend additional follow up if necessary.”
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