Heartburn is a very common discomfort to many at one point or another. A burning feeling in the chest is usually the main characteristic, it often happens after meals or when lying down, making the whole body uncomfortable, possibly for some minutes up to a few hours. Heartburn often appears to be something minor, but it can be an indication of more dangerous conditions, such as GERD, if it commonly occurs.
In this blog, we will be discussing what causes heartburn, common heartburn supplements, and simple yet effective strategies on how to stop heartburn.
1. What Is Heartburn?
Heartburn results from the reversal of stomach acids to the oesophagus, which is the passage carrying food from your mouth to your stomach. Normally, this is prevented by a ring-like muscle located at the bottom of the oesophagus called the lower oesophageal sphincter. However, when this muscular ring is weakened or fails to contract well, the stomach acid flows into the oesophagus and irritates, creating that burning feeling in the chest.
2. Common causes of heartburn
Several factors can cause heartburn, and you may find some of them surprising. Knowing what causes it will enable you to better manage your life and take off this nasty thing in the future:
Diet Choices
Some people will be quick to cite diet as the cause of heartburn, but indeed foods really are the guilty ones responsible for this nuisance, especially those which are known to cause heartburn. Here is a list of the foods that cause heartburn:
- Spicy dishes: Chili peppers, curries, and other spicy foods.
- Citrus fruits: Oranges, lemons, and grapefruits.
- Tomato-based products: Tomato sauces and ketchup.
- Fatty and fried foods: Fast food and oily snacks.
- Energy drinks with caffeine: Coffee, tea, and energy drinks.
- Alcohol: Red wine and beer are some major causes of acid reflux.
Overeating
Eating large quantities of food, especially at nighttimes, puts pressure on your tummy, hence easily developing acid reflux.
Obesity
Having excess weight often exerts pressure on the stomach, forcing acid into the oesophagus
Pregnancy
The heartburn occurs during this time due to the change in the hormone and increased pressure by the growing fetus.
Smoking
The oesophageal sphincter is a muscle that forms a valve at the lower end of the oesophagus. Nicotine causes this sphincter to weaken, making it possible to open and allow entry of acidic stomach liquids into the oesophagus quite easily. If you are trying to quit smoking, see resources such as quitting products.
Stress
Stress is not a heartburn trigger, but stress can cause the patient to do something that eventually brings about heartburn, such as eating too much or making poor food choices.
3. Heartburn Symptoms
Often, the main symptom of heartburn is a burning sensation in the chest right behind the breastbone. Other symptoms include:
- A sour or bitter taste in the mouth, caused by acid in the stomach reaching the back of the throat.
- Difficulty swallowing, or the sensation that food will get stuck in the throat.
- A chronic cough or hoarseness, especially upon awakening.
- Burping or hiccuping shortly after eating.
4. How to Stop Heartburn
With the causes covered, let us discuss strategies that work to prevent heartburn effectively:
a. Eat a Balanced Diet
Try to limit your intake of foods that provoke heartburn, especially rich, sour, or greasy foods. Also, prefer less acid-reflux-promoting foods, for example, lean proteins, whole grains, and vegetables. It is also helpful to eat smaller portions more frequently rather than having just one big meal to avoid overloading one’s digestive system.
b. Avoid Lying Down Soon After Eating
Having at least two to three hours of waiting period before lying down after eating can help prevent the acid from rising once more into the oesophagus. Gravity prevents the acid from going up into the stomach, so lying flat can avoid the risk of heartburn.
c. Raise your bed-head by 6–8 inches
If heartburn continually disrupts your sleep, consider elevating the head of your bed 6–8 inches. Because stomach acid can not flow back up the oesophagus when you sleep, this may resolve the problem.
Stop Smoking
Smoking injures the lower oesophageal sphincter. Quitting smoking can dramatically reduce the frequency of heartburn attacks. If you require help to quit, click here for products such as nicotine patches and gum available from reputable sources such as Direct Care.
Exercise Daily
Helps digest food and, thus, promotes weight loss; these can, therefore, decrease the frequency and severity of heartburn. However, exercise should not immediately follow meals to avoid provoking reflux.
Manage Stress
Practice relaxation techniques such as deep breathing, meditation, or yoga, which may indirectly lower the chances of heartburn.
5. Heartburn Supplements and Treatments
Once those lifestyle changes can not keep it down, then medications can help. Here is a breakdown of the most common types of heartburn supplements:
a. Antacids
Antacids are fast-acting supplements that neutralise stomach acid. This helps right away with a quick painkiller and temporarily alleviates this type of painful and annoying condition. Over the counter, popular brands include Tums, Maalox, and Rolaids. However, they only treat the symptoms and not the prevention of future occurrences.
b. H2 Blockers
H2 blockers reduce stomach acid production. They are slower-acting than antacids, but longer lasting. Examples include ranitidine (Zantac), and famotidine (Pepcid). They are given usually before meals and sometimes at bedtime.
c. Proton Pump Inhibitors (PPIs)
PPIs are stronger acid reducers, so they block the enzyme responsible for the production of acid in the stomach. Examples of commonly used drugs in the PPI classification are omeprazole (Prilosec) and esomeprazole (Nexium). This is often used when heartburn is more severe or chronic with GERD.
d. Alginate Therapy
Alginate-based medications such as Gaviscon work by creating a foam barrier that sits on the stomach contents, preventing acid from flowing back into the oesophagus. This can help immediately with the discomfort associated with eating.
6. When to See a Doctor
As frequent heartburn could result from a dangerous underlying condition, even infrequent heartburn should be diagnosed by a doctor. Some of the conditions that require urgent attention are if you have more than two episodes per week of heartburn if symptoms persist after using over-the-counter medication, or difficulty swallowing.
You experience unexplained weight loss, or there’s blood in your vomit or stools.
7. Prevention
The prevention of heartburn is achievable by a mix of dietetic changes, lifestyle adjustments, and treatment with pharmacological interventions when necessary. Still, some additional recommendations are:
- Wear comfortable, loose-wearing, soft garments to avoid compression of the abdomen.
- Masticate all the foods properly and take them at a comfortable, relaxed speed while eating.
- Take plenty of water within a day.
The Final Word
Heartburn is surely an excruciating and disturbing condition, but with some proper lifestyle changes, dietary adjustments, and treatment options, the result can be reduced or altogether avoided. If you are looking at developing a new way of life, consider heartburn supplements and treatments that can help improve your overall health. Remember, heartburn that persists or worsens may have a diagnosable cause. Look for advice from your doctor.
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