Did you Know? 7 Keys To Heart Burn Management

Most of us have experienced heartburn at one point in time or the other. Ironically, this condition which is quite uncomfortable has nothing to do with the heart. Rather, it is an acid reflux situation that produces a burning sensation in the chest. This feeling is caused by stomach acids that have travelled in the wrong direction due to a weakened or relaxed esophageal sphincter. In case you’re wondering, the esophageal sphincter is the band muscle around the bottom of the esophagus. When it’s functioning properly, it acts as a gate that relaxes to ensure the correct flow of food into the stomach and then it tightens back to prevent the flow of the highly acidic stomach content back up.

1. Stop Eating Two to Three Hours Before Bedtime:

There are certain medical conditions that can be managed with some lifestyle adjustments. Heartburn is one of them. You can’t have it and still be eating fifteen to twenty minutes before bedtime. This habit allows stomach acid to travel quickly from the stomach to the throat. What I’m saying in essence is that dinner should be prepared and eaten at least two to three hours before bedtime. This gives the food time to digest before bedtime.

2. Watch Your Portions:

Overfeeding is never a good thing. Learn to eat just what your body needs. Your digestive system is an engine that shouldn’t deal with the constant stress of food overload. Moreover, large food portions contribute to indigestion.

3. Eat More Fibre:

Eat fruits and vegetables oh! Eat oats, beans and other fibre-rich foods too. Fibre is a digestive aid; it absorbs liquid in the digestive system and this stops the displacement of stomach acids. As such, eating food with high fibre content can reduce acid reflux.

4. Know your Triggers:

There are foods that have heartburn-inducing tendencies. But none of the foods that fall under this category is universally problematic for sufferers. That means that it’s up to the individual to find out the foods that can cause their heartburn.

5. Chew Gum:

If you’ve ever wondered about the benefits of chewing gum, well, here is one. It can help prevent heartburn. Chewing gum helps to stimulate the salivary gland to produce more saliva. More saliva can dilute the acid in the esophagus.

6. Maintain a Good Posture During and After Meals:

Sometimes, your posture sends stomach acids on heartburn errands. Thus, don’t lie down or slouch during or immediately after a meal. Instead, sit or stand upright. This will ensure that the stomach is free of such pressure that can displace some of its acids.

7. Eat Healthy Carbs:

It is true that a diet high in carbs can worsen acid reflux due to increased digestion time. But it’s equally true that carbs are a necessary part of every diet. So, it should not be avoided completely. Eating a moderate amount of complex carbs is advised. They tend to have high fibre content; as such, they can control hunger and reduce acid reflux symptoms.

In conclusion, you have to be intentional if you want to successfully manage a digestive condition like heartburn. So, go ahead and do what you must do.

Sources

Eating well

Gerdhelp