SHARES
“It feels like I’m burping fire. I don’t like how my stomach acid is burning its way up. Sometimes, when my heartburn is bad, I couldn’t sleep at all!” Daniel, 35, finds his stomach acid reflux very troubling.
What Causes Heartburn or Acid Reflux?
Our stomach acid is important for digesting food so that our body can absorb the nutrients. Normally, the acid stays in the stomach, which has a special lining to withstand its corrosion. However, if the stomach pushes the acid up into our upper food passage (oesophagus), it corrodes the oesophageal wall and creates a painful and burning sensation, called heartburn.
In such a condition, what happens is when we fill our stomach with too much food or drink, the stomach contents overflow and reverse flow into our food passage. This is an acid reflux causing the symptom of heartburn. Therefore, we usually have heartburn when we overeat, or when we have indigestion. Sometimes, it can be due to loose opening (sphincter) of the stomach that allows back flow of stomach content. This condition is Gastroesophageal reflux disease or GERD.
Usually, your doctor will advise you on lifestyle changes before giving you medication to reduce your stomach acid.
Photo by Fitness Go from Flickr
Natural Ways to Prevent Heartburn
1. Sit Up After Meal
Lying flat after food allows stomach acid to back flow into your food passage. This can be worse when you lie flat on your tummy, applying extra pressure to push out the stomach content. Hence, avoid having supper or dinner about 3 hours before bed. This is because digestion takes about 2-3 hours before emptying our stomach. If your heartburn is affecting your sleep, try raising the head of your bed or add more pillows to sleep in a sitting position.
2. Smaller Meal Portion
Overeating makes it hard for your stomach to digest. Our stomach acid can overflow instead. In this sense, split your meal into smaller portions to be taken frequently throughout the day.
3. Eat Slowly
More often than not, heartburn is a result of indigestion. Eat slowly and chew your food into smaller bits before swallowing. This allows your stomach acid to break down food easier for better digestion.
4. Watch Out What you Eat
Food high in fat and protein generally takes a longer time to digest. If consumed in large amount, you can get indigestion with heartburn.
On the other hand, another culprit is beverage, especially carbonated drinks. We can easily drink too much on a full stomach, leading to overflow of stomach content. Also, the gas released makes us belch, giving way for the acid to flow back up.
Besides, on top of these, some people experience heartburn after consuming alcohol, spicy food, chocolate, coffee, and tea. Pay attention to what triggers your acid reflux and control your intake.
5. Lose Weight
Being overweight or obese puts extra load and pressure on our stomach. This forces food contents out more easily. Losing weight is almost the most effective method in relieving heartburn for overweight person.
6. Avoid Strenuous or Vigorous Activities After Food
Too much body movement can sent acid into your oesophagus. Likewise, strenuous activities like weight-lifting can increase pressure on your tummy when you hold your breath. This will force your food in the stomach to back flow.
7. Cut Down and Quit Smoking
Cigarette smoke contains nicotine that opens up your stomach opening (sphincter). This allows acid to flow back into your food passage easier.
Photo by Health Same from Flickr
Conclusion
We can readily prevent heartburn through small healthy lifestyle choices. However, if your symptoms persist or worsen, seek help from your doctor today! Your doctor will help find out the problem and restore your digestive health.
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References:
1. Lie DA. Can complementary and alternative therapies relieve GERD symptoms [Medscape]? WebMD LLC. 2020. (Available from: https://www.medscape.com/viewarticle/827662; last updated on 2013 July 3; last accessed on 2020 Mar 17)
2. 9 ways to relieve acid reflux without medication [Internet]. Harvard University. 2020. (Available from: https://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication; last updated on 2019 Sept 10; last accessed on 2020 Mar 17)
by Chang Xian
View all articles by Chang Xian.
