It’s pretty likely that someone you know, if not yourself, has experienced heartburn before. Heartburn, also known as reflux, occurs when the strong acid in your stomach creeps up into your oesophagus. In some countries 10-20% of the population experience heartburn at least once a week!
The name ‘heartburn’ comes from the fact that for a lot of people it is a burning sensation.
Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. For a lot of sufferers there is often a bitter or sour taste as well.
Don’t get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion.
This stomach acid is necessary as it helps protect us from harmful microbes (i.e. bacteria) that lurk in our food and drinks. It also helps us break down our food, and digest nutrients. But we need that acid to stay in the stomach, and not get all up into our oesophagus!
Our stomach is actually protected by a layer of mucus so the stomach acid doesn’t usually burn the stomach itself.
But your oesophagus doesn’t have that same protection as the stomach. It has a valve that is meant to prevent things like food, drink and acid from going the wrong way back up it.
When your oesophagus is exposed to stomach acid too often, it can cause burning, inflammation, and other potential issues.
I’m going to share some tips with you that may help you overcome your heartburn symptoms naturally. Of course, if symptoms last for a long time, or get worse, it would be a pretty good idea to see your doctor!
Tip #1 – Foods to eat (and avoid)
Perhaps you have noticed that when you eat or drink certain things, you get heartburn fairly soon afterward. These 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 could also result from a sneaky food intolerance you may not know about. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps.
You’re probably wondering: “But, if I eliminate these foods/drinks, what can I put in their place instead?”
Well, you can try increasing fibre intake. Yep, this means more whole, unprocessed foods, especially veggies! In fact, the humble potato can be a great addition to meals if you suffer from heartburn. You should aim at getting at least five servings of veggies every day.
Tip #2 – How and when to eat
This next tip is really easy to implement. Simply eat slower. Instead of gobbling down meals use this time to de-stress. Be sure to chew your food well and don’t eat massive, monster sized meals.
You should also try not to eat too close to bedtime. You really want to avoid lying down with a full stomach. We’re talking finishing eating 2-3 hours before lying down for bed, so schedule your dinner or evening snack with this in mind.
Tip #3 – Lifestyle techniques
For some people strenuous exercise can make heartburn symptoms worse. If this happens to be you, then focus on exercises like walking and cycling that are low-intensity..
You can try adding a pillow or two so your head is a bit higher than your stomach if your symptoms come on when you lay down.
Another interesting tip is to give sleeping on your left side a try. The reason laying on your left side works is because the valve that prevents the stomach acid from “leaking” into your oesophagus is located on the right side of the stomach. This means that when you’re lying on your left, the acid is away from that valve.
Conclusion
Heartburn is a super common condition where stomach acid creeps up into the oesophagus (where it’s not supposed to be).
If you are a heartburn sufferer there are things you can do to try and ease your symptoms. 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.
Recipe: Baked Potatoes (serves 4)
1 small bag of mini potatoes
4 tbsp olive oil
1 tsp salt
1 tsp black pepper
Instructions
Scrub potatoes and boil them until they’re soft. How long will depend on their size, so check them by feeling how easily they’re penetrated with a fork or knife.
Drain the water and toss the potatoes with olive oil. Sprinkle with salt & pepper.
Place in a roasting dish at 220 degrees for about 15 minutes.
Serve & enjoy!
Tip: Don’t have mini potatoes? No problem! Use large potatoes (or sweet potatoes) and chop them to the size of mini potatoes.
References:
https://www.dietvsdisease.org/get-rid-acid-reflux/
http://www.precisionnutrition.com/heartburn-reflux-gerd
https://authoritynutrition.com/heartburn-acid-reflux-remedies/