Heartburn is a painful burning sensation often associated with indigestion characterised by flow back of acidic stomach contents to the oesophagus, chest or throat. It is extremely uncomfortable yet a common problem. Also the cause is unclear. For some people, it may either be attributed to certain foods or eating habits whiles for others it may be attributed to tight clothing, excess weight, or smoking.
There are also many different ways to relieve heartburn, keep reading to learn more.
Pay attention to the foods that cause heartburn for you.
There are some certain common foods that causes heartburn’s but, everyone has different trigger foods. Keep record of the foods that seem to cause heartburn for you and try to avoid intake of those foods. Common foods that trigger heartburn’s includes: peppermint, caffeine, sodas, chocolate, citrus fruits and juices, tomatoes, onions, and high-fat foods.
Avoid eating few hours before bedtime
Plan to have your last meal of the day at least two to four hours before bedtime. This is because, your body requires about two hours to digest the food that you have eaten. If you lay down while there is undigested food in your stomach, you have a higher chance of getting burning sensations.
Eat slowly and chew properly
A study concluded that, eating food too quickly can increase the risk of heartburn. People who eat their food too fast are also more likely to suffer from gastroesophageal reflux disease. Take your time to eat and chew well before swallowing.
Ensure adequate rest.
Stress may contribute to your heartburn symptoms by causing your stomach to produce more stomach acid. Practice relaxation techniques into your daily routine, especially after you eat. Try meditation, yoga, massage, deep breathing.
Change your sleeping position.
If you regularly suffer from night-time heartburn, try any of these two positions: either sleeping on your left side or sleeping with your upper body elevated. Try one or both of these sleep positions to see if either one helps to relieve your heartburn.
Maintain your weight
Being overweight is a contributor to heartburn’s because the excess fat on your abdomen. It puts pressure on your stomach and may force your stomach contents back up into your esophagus. Even a small weight loss of about 5 to 10% of your body weight, may help relieve heartburn’s.
Wear loose fitting clothing
Tight dresses and belts may be contributing to your heartburn by causing too much pressure on your abdomen and causing your stomach contents to back up. Make sure that your dresses fit comfortably and your belt not too tight.
Smoking does not only cause cancer and many other health problems, which may also be the cause of your heartburn. Smoking has been linked with heartburn and gastroesophageal reflux disease (GERD). Studies have found that smoking weakens the lower esophageal sphincter, the muscle that keeps your stomach contents from backing up into your esophagus. A weakened lower esophageal sphincter is more likely to allow stomach acids to escape and cause damage to your esophagus.