10 Ways to Help You Get Rid of Heartburn

Millions of people today suffer from a condition called heartburn. Although most of us suffer from a minor case of heartburn, you have to consider the fact that this condition can really be a nuisance as it can hinder us from doing our daily activities normally.

You have to remember that heartburn is a lifestyle disease. It is basically caused by poor eating habits and a poor lifestyle. People who suffer from heartburn either eat too fast or that they eat the wrong kind of food.

First, you have to understand that heartburn is a digestive condition. Despite its name and what you will feel during an episode of heartburn, it is in no way related to the heart.

Heartburn happens when stomach acid comes into contact with our esophagus. You have to remember that stomach acid can reflux or travel back up inside our body. When stomach acid comes into contact with our esophagus, it will cause irritation, and we will feel that burning sensation that starts in our diaphragm all the way to our chest, which is basically what we all know as heartburn.

It’s an unpleasant feeling that you have to learn how to prevent in order for you to continue living a normal life and also keep your body healthy.

Understanding Heartburn and Its Causes

Heartburn, also known as acid indigestion, is a common and uncomfortable condition characterized by a burning sensation in the chest, often behind the breastbone. This sensation can radiate up towards the neck and throat. While the name suggests a cardiac issue, heartburn is purely a digestive problem. It occurs when stomach acid flows backward into the esophagus, the tube connecting the mouth to the stomach. The lining of the stomach is equipped to handle strong acids, but the esophageal lining is not, leading to irritation and the burning feeling.

The primary culprit behind this reflux is often a weakened or relaxed lower esophageal sphincter (LES). The LES acts like a one-way valve, opening to allow food into the stomach and closing to prevent its contents from coming back up. When the LES doesn’t close properly, stomach acid can escape into the esophagus.

Several lifestyle factors can contribute to this malfunction and exacerbate heartburn symptoms:

* Dietary Choices: Certain foods and beverages can relax the LES or increase stomach acid production. These include spicy foods, fatty foods, citrus fruits, tomatoes, chocolate, caffeine, and alcohol.
* Eating Habits: Eating large meals, eating too quickly, or lying down immediately after eating can put pressure on the LES, making reflux more likely.
* Obesity: Excess weight, particularly around the abdomen, can increase pressure on the stomach.
* Smoking: Nicotine can weaken the LES.
* Pregnancy: Hormonal changes and increased abdominal pressure during pregnancy can lead to heartburn.
* Certain Medications: Some medications, like aspirin or nonsteroidal anti-inflammatory drugs (NSAIDs), can irritate the esophagus or affect the LES.

10 Effective Ways to Combat Heartburn

Fortunately, many heartburn sufferers can find significant relief through lifestyle adjustments and simple remedies. Here are ten practical strategies to help you manage and prevent heartburn:

1. Manage Your Weight

The first way to get rid of heartburn is to lose weight if you are overweight. Too much fat in the midsection will mean too much pressure in the stomach. When there is too much pressure on the stomach, it will force stomach acid to go up. This is why you have to lose weight.

Losing even a small amount of weight can significantly reduce the frequency and severity of heartburn. Excess abdominal fat puts direct pressure on the stomach, pushing contents upward. Gradual weight loss through a balanced diet and regular exercise is a sustainable approach for long-term relief.

2. Smaller, More Frequent Meals

The second way is to avoid having large meals. Instead of 3 large meals a day, try to eat 6 smaller meals a day. This will keep stomach acid production at a minimum, therefore, minimizing the likelihood of heartburn.

Overloading your stomach with a large meal can distend it and increase the likelihood of acid reflux. Breaking your daily intake into five or six smaller meals throughout the day helps keep your stomach from becoming too full. This strategy also aids in better digestion and can prevent drastic spikes in stomach acid production.

3. Choose Lighter Dinner Options

The third is to have soup, salad, or sandwiches for dinner. Avoid big dinners before going to bed. Doing so will keep the stomach light and digestion easy. Carbohydrates and starch-based food can also help neutralize stomach acid.

Opting for lighter, easily digestible foods in the evening is crucial, especially if you tend to experience heartburn at night. Heavy, fatty, or very large meals close to bedtime put a strain on your digestive system. Foods like clear soups, lean protein, and simple carbohydrates can be beneficial. Some find that complex carbohydrates and starchy foods can help absorb excess stomach acid, offering a soothing effect. Avoid eating within three hours of bedtime.

4. Practice Good Posture

The fourth is to maintain good posture whenever you eat and after you eat. This way, you will avoid putting pressure on the stomach, which will help in avoiding stomach acid from flowing back into your esophagus.

Your posture plays a role in managing heartburn. Sitting or standing upright during and after meals helps gravity keep stomach contents down. Slouching or bending over can increase intra-abdominal pressure, contributing to reflux. Maintaining an upright posture aids digestion and prevents the LES from being unnecessarily stressed.

5. Stay Hydrated with Water

The fifth is to drink plenty of water instead of drinking carbonated drinks. Carbonated drinks increase the amount of gas in the body, which will eventually put pressure on the stomach. On the other hand, water does not and it will help flush down stomach acid.

Choosing the right beverages is as important as choosing the right foods. Water is an excellent choice for staying hydrated without introducing irritants or gases. Carbonated drinks, on the other hand, can lead to bloating and increased stomach pressure, which can trigger heartburn. Other good beverage options include herbal teas (non-mint), and skim milk.

6. Incorporate Green Tea

The sixth way is to drink a cup of green tea every day. The antioxidants in green tea will help get rid of unwanted toxins in your body. With fewer toxins, the stomach will have an easier time digesting food and will produce less acid.

Green tea is renowned for its antioxidant properties. While its direct impact on heartburn is often attributed to its ability to soothe inflammation and aid digestion, it’s a healthy beverage choice. Opt for unsweetened varieties to maximize benefits.

7. Opt for Loose-Fitting Clothing

The seventh is to wear loose-fitting clothes. Wearing tight clothes can produce a lot of pressure on your stomach, which will force stomach acid up to your esophagus.

Tight clothing, especially around the waist and abdomen, can constrict your stomach and push its contents upward. Choosing comfortable, loose-fitting clothing, particularly during or after meals, can alleviate this pressure and prevent heartburn episodes.

8. Sip on Ginger Tea

The eighth is to have ginger tea whenever you feel heartburn symptoms. This provides faster relief and it’s also a healthier alternative than antacids.

Ginger has long been recognized for its anti-inflammatory and digestive properties. Ginger tea can help calm an upset stomach and reduce nausea, which often accompanies heartburn. It’s a natural remedy that can offer soothing relief. Ensure you’re using fresh ginger for the best results.

9. Quit Smoking

The ninth is to quit smoking. Keep in mind that the nicotine inside cigarettes and cigars can prevent the LES or lower esophageal sphincter from functioning properly. The LES acts as a valve that separates the stomach acid from the esophagus.

Smoking is a significant risk factor for heartburn. Nicotine negatively affects the LES, causing it to relax and allowing stomach acid to reflux into the esophagus. Quitting smoking is one of the most impactful lifestyle changes you can make for your overall health, including significantly reducing heartburn symptoms.

10. Elevate Your Sleeping Position

Lastly, try to adjust your body position when sleeping. If you have nighttime heartburn, try to elevate your head. But, try not to use extra pillows to elevate your head. Instead, place a wedge underneath the mattress or raise the bed with a 6-inch block on the part where your head is.

For those who suffer from nocturnal heartburn, elevating the head of your bed can make a considerable difference. Gravity helps keep stomach acid down. Instead of simply using extra pillows, which can cause you to bend at the waist and increase pressure, try placing blocks under the headboard legs or using a mattress wedge. Aim for an elevation of 6-8 inches.

When to Seek Medical Advice

While these lifestyle modifications can effectively manage most cases of heartburn, it’s important to consult a healthcare professional if your symptoms are severe, frequent, or persistent. Chronic heartburn could be a sign of gastroesophageal reflux disease (GERD) or another underlying condition that requires medical diagnosis and treatment. A doctor can provide personalized advice and discuss prescription medications or other treatment options if necessary.

These are the 10 ways on how you can get rid of heartburn. As you can see, a few lifestyle modifications can go a long way in treating heartburn. Just keep in mind that by living a healthier lifestyle, you will be able to prevent heartburn from taking control of your life.