Odds are you or someone you know experiences heartburn. I mean approximately half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week!
Heartburn, also known as reflux, occurs when the strong acid in your stomach creeps up into your esophagus. It can feel like a burning sensation; hence the name “heartburn.” Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well.
Don’t get me wrong, stomach acid is good because it is essential for good health and optimal digestion. We need the acid in our stomach to protect us against harmful microbes (i.e. bacteria) that lurk in our food and drinks. Stomach acid also helps us break down our food and digest nutrients. But we need that acid to stay in the stomach and not get up to our esophagus!
Stomach acid doesn’t usually burn the stomach itself; this is because our stomach is protected by a layer of mucus.
But your esophagus doesn’t have that same protection. It has a valve that is supposed to prevent things from going the wrong way (you know like keep food, drink, and acid down; not allow it back up). And when your esophagus is exposed to stomach acid too often, it can cause that infamous burning, inflammation, and other potential issues.
I’m going to share some tips that may help you overcome your heartburn symptoms naturally. However, if your symptoms last for a long time, or get worse, please see your doctor.
Tip #1 – Foods to eat (or avoid)
Do you notice that when you eat or drink certain things, you get heartburn soon afterward? The triggers may be different for everyone; but often include onions, garlic, chocolate, citrus, tomato, mint, spicy foods, greasy foods, coffee, carbonated drinks, or alcohol. If any of these affect you, reduce them or even try cutting them out to see if it makes a difference.
Heartburn might also result from a sneaky food intolerance. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps.
Now, you may be wondering: “If I eliminate these foods/drinks, then what can I put in their place?”
Try increasing your fiber intake. Yes, this means more whole, unprocessed foods, especially veggies! In fact, potatoes may be a great addition to meals if you suffer from heartburn. Try getting at least five servings of veggies every day.
Tip #2 – How and when to eat
Eat slowly. Use meal times to release stress. Chew your food very well. Seriously, count how many times you usually do. You will be surprised…increase it. Don’t eat meals that are too big. Most of all enjoy your meal.
Don’t eat too close to bedtime. You want to avoid lying down with a full stomach. I’m talking about finishing eating 2-3 hours before lying down, so schedule your dinner or snack with this in mind.
Tip #3 – Lifestyle techniques
Sometimes strenuous exercise can make heartburn symptoms worse. If this happens to you, focus on low-intensity exercises like walking and cycling.
If symptoms come on as you’re lying down to sleep, try adding a pillow or two so your head is a bit higher than your stomach.
Another interesting tip is to try sleeping on your left side. Lying on your left side works because the valve that prevents the acid from “leaking” into your esophagus is located on the right side of the stomach. So, when you’re lying on your left, the acid is away from that valve.
Heartburn is a very common condition where stomach acid creeps up into the esophagus (nope it’s not supposed to be there).
If you suffer from symptoms of heartburn, there are things you can do to help alleviate it. There are foods and drinks to avoid and veggies to increase. You can eat slower, chew more thoroughly, and don’t lie down within 2-3 hours of eating. Also, try low-intensity exercise and sleeping on your left side.
Try these simple, natural strategies. They can help prevent or relieve heartburn symptoms for you.