According to the Nutrition Center, 25% of the population experiences heartburn monthly, and 5% deals with it daily. Drawing from Santé magazine's expertise, here are four proven solutions to help manage and prevent symptoms.
The sphincter between your stomach and esophagus acts as a barrier to prevent stomach contents from refluxing upward. When it weakens, acid rises, causing that familiar burning sensation. Frequent episodes can damage the esophagus over time. One common trigger is excess pressure in the abdomen.
Address potential causes like tight clothing (loosen your waistband), excess weight (aim for gradual loss), constipation (increase fiber intake), pregnancy (pressure is unavoidable, but other tips help), or large meals (opt for smaller, frequent portions throughout the day).
Read also: ‘What is heartburn?‘
Certain foods are linked to heartburn flare-ups, including specific herbs and fruits. While evidence isn't conclusive, eliminating triggers often provides relief for those prone to symptoms.
Limit fatty foods, spicy herbs, onions, citrus fruits (like lemons and mandarins), peppermint, strong tea, coffee, and chocolate. Alcohol and nicotine can also relax the esophageal sphincter, worsening reflux.
Your stomach lining protects against acid, but your esophagus lacks this defense. Ongoing heartburn risks inflammation and damage. If symptoms persist despite lifestyle changes, seek medical advice promptly.
Antacids work by coating the esophagus, neutralizing acid, reducing production, or strengthening muscle function. For diagnostics, your doctor may recommend an endoscopy or 24-hour pH monitoring to assess esophageal acidity.
Reflux often causes burning behind the breastbone, plus throat irritation, coughing, belching, swallowing issues, or a lump-in-throat sensation. Posture plays a key role in prevention.
Avoid lying down right after eating, as gravity aids reflux in horizontal positions. Skip bending at the waist—instead, bend your knees. Wait three hours before bedtime, or elevate your bed's head by 10 cm to minimize nighttime symptoms.
Source: Santé January 2020, Text by Mara Ruijter
