7 Tips to Reduce Heartburn
As we age, gastroesophageal reflux disease (GERD), more commonly known as heartburn, is an uncomfortable sensation we experience after eating occasionally. If we are not careful, heartburn can be a daily occurrence and have serious health implications. Acid reflux happens when there is acid backflow from the stomach into the esophagus. Heartburn is a painful and common side effect of this phenomenon. While it is very uncomfortable, it can be damaging to your body and overall quality of life. If left untreated, it can lead to more serious issues like cancer. But with some daily lifestyle changes and help from your primary care physician, you can get back to a life with less heartburn.
With these seven tips, you can reduce heartburn and resume a better quality of life:
- Be mindful when you eat: When you eat large amounts of food at once, it can put stress on the muscles in your stomach that prevent the acid from backflowing to your esophagus. You need to give your body the opportunity to digest the food you eat. So eating slowly, rather than stuffing your stomach can be helpful. In addition, eat smaller and more frequent meals throughout the day to avoid heartburn or GERD.
- Identify and avoid foods associated with heartburn: Foods that typically lead to heartburn include fatty foods, spicy foods, sugary foods, garlic, milk, coffee, tea, tomatoes, chocolate, and soda pop. Carbonated beverages are especially dangerous because they are acidic and lead to an unnecessary amount of gas within your body. Focus on a diet that is conscious of stomach acid and can aid you in reducing the effects of heartburn.
- Avoid eating late at night: Eating meals, desserts, or even snacks late at night can lead to an increase in reflux and result in heartburn. Allow plenty of time for your body to digest any food before laying down for bed.
- Sleep on an incline: One way to ease nighttime heartburn and improve quality of sleep is to sleep on a wedge-shaped cushion and an incline. Not just sleeping with your head propped up on a pillow – this can actually lead to worse heartburn.
- Chew sugarless gum after a meal: Chewing gum promotes your body producing saliva which can be very neutralizing to your stomach acid. This can help soothe the esophagus and wash any acid back down into your stomach. It is important to note that you should avoid peppermint gum – this may trigger heartburn and lead to worse symptoms.
- Lose weight, if you need to: Being overweight can put more pressure on your stomach than necessary. It can push the stomach and the content up into the esophagus. Tight-fitting clothing and belts as a result of weight gain can also put unnecessary pressure on your stomach. Speak to your doctor today about healthy weight loss options and what is safest for you.
- Rule out medication side-effects: Speak with your doctor about the medication you are taking. Check to make sure the medication may not be causing the heartburn itself.
Talk To Your Doctor
If you are experiencing heartburn and this is out of the ordinary, it is best to speak to your doctor. At Hillandale Primary Care, we do everything we can to make sure our patients live happy, healthy, and comfortable lives. We can make sure you are healthy and can eliminate issues that may lead to serious problems down the line. Call or contact us today!
