Heartburn is a common condition that affects millions of people every year. It is characterised by a burning sensation in the chest that can range from mild to severe. Heartburn is often caused by acid reflux, which occurs when acid in the stomach flows back up into the oesophagus. If left untreated, heartburn can lead to more serious conditions, such as gastroesophageal reflux disease (GERD).
Tips To Prevent Heartburn
In this article, we will discuss some tips to prevent heartburn.
1. Avoid Trigger Foods
Certain foods can trigger heartburn in some people. Common culprits include spicy foods, acidic foods, fatty foods, and caffeine. If you notice that certain foods cause heartburn for you, try to avoid them. Keeping a food diary can be helpful in identifying trigger foods.
2. Eat Smaller Meals
Eating large meals can increase pressure on the lower esophageal sphincter (LES), the muscle that keeps stomach acid from flowing back up into the oesophagus. This can lead to heartburn. Instead, try to eat smaller, more frequent meals throughout the day. This can help reduce pressure on the LES and decrease the risk of heartburn.
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3. Don't Lie Down After Eating
Lying down after a meal can increase the risk of heartburn. This is because gravity is no longer helping in keeping stomach acid in the stomach. Try to wait for at least two to three hours after eating before lying down. If you need to lie down sooner, try propping your head up with pillows to keep your upper body elevated.
4. Wear Loose Clothing
Tight clothing, especially around the waist, can put pressure on the stomach and increase the risk of heartburn. Try to wear loose-fitting clothing, especially after eating.
5. Quit Smoking
Smoking can weaken the LES and increase the risk of heartburn. If you smoke, quitting can help reduce the risk of heartburn and improve overall health.
6. Maintain a Healthy Weight
Being overweight or obese can increase pressure on the stomach and LES, leading to heartburn. Maintaining a healthy weight through diet and exercise can help reduce the risk of heartburn.
7. Avoid Alcohol
Alcohol can increase acid production in the stomach and relax the LES, leading to heartburn. If you drink alcohol, try to limit your intake or avoid it altogether.
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8. Manage Stress
Stress can increase the risk of heartburn by increasing acid production in the stomach and causing the LES to relax. Finding ways to manage stress, such as through meditation, yoga, or exercise, can help reduce the risk of heartburn.
9. Raise the Head of Your Bed
Raising the head of your bed by six to eight inches can help keep stomach acid in the stomach and reduce the risk of heartburn. This can be done by placing blocks or risers under the legs at the head of the bed.
10. Consider Medications
If lifestyle changes are not enough to prevent heartburn, medications may be necessary. Over-the-counter antacids, such as Tums or Rolaids, can help neutralise stomach acid and relieve symptoms of heartburn. Proton pump inhibitors (PPIs), such as omeprazole or lansoprazole, can help reduce the amount of acid produced by the stomach and prevent heartburn.
Heartburn is a common condition that can be prevented through lifestyle changes and medication. Avoiding trigger foods, eating smaller meals, not lying down after eating, wearing loose clothing, quitting smoking, maintaining a healthy weight, avoiding alcohol, managing stress, raising the head of your bed, and considering medications can all help reduce the risk of heartburn. If you experience frequent or severe heartburn, it is important to talk to your healthcare provider to determine the underlying cause of the heartburn.
