Friday, July 1, 2022
HomeNaturalNatural Ways To Control Heartburn

Natural Ways To Control Heartburn

Stop Eating At Least Two To Three Hours Before Bed

11 ways to naturally relieve your uncomfortable acid reflux

You want to give yourself time to digest before heading to bed. This allows the stomach to empty before you lie down.Your body depends in part on gravity to help move food through your digestive tract, says Leila Kia, M.D., a gastroenterologist at Northwestern Medicine’s Digestive Health Center in Chicago. Avoid eating within three hours of hitting the hay, since lying down can allow stomach acid to travel up into the esophagus more easily. Kia also recommends either elevating your upper body with an under-the-mattress wedge or using 6-inch risers to lift the head of your bed. Need to eat closer to bedtime? Keep your meal modest, says Kia, as large meals take longer to digest and increase pressure in the stomach that can drive acid upward.You want to give yourself time to digest before heading to bed. This allows the stomach to empty before you lie down.

What Foods And Drinks Cause Heartburn

    • Alcohol: Alcohol can relax the lower esophageal sphincter.
    • Coffee and orange or other acidic juices are some of the beverages that can worse or trigger heartburn.
    • Fatty foods, fried foods, and some acidic foods as well as spicy foods can cause heartburn.
    • Additional foods that make heartburn worse.

    Every person reacts somewhat differently to specific food groups. To track what foods worsen your symptoms, keep a food journal. In this journal, you should keep track of what you eat, the time you ate, any activity that worsened or made the heartburn better, and indicate which days you have heartburn symptoms. Over time, you will be able to correlate the offending foods with heartburn events. Print this and take this with you to your next doctor’s appointment to discuss possible causes of heartburn you may be experiencing.

    Heartburn Journal – Week of________________

      Pregnancy tends to aggravate heartburn because the lower esophageal sphincter is weakened during pregnancy. This weakened resolves after delivery of the baby. Pregnancy also distorts the organs in the abdomen and the increased abdominal pressure from the growing fetus causes heartburn. These changes promote the reflux of acid and heartburn.

      Approximately 17% to 45% of women who become pregnant will suffer from heartburn.

      Management of heartburn during pregnancy consists of many of the same home remedies and lifestyle changes for a person with heartburn who is not pregnant .

      Smoking + Alcohol = Heart On Fire

      Smoking cigarettes and drinking alcohol can set you up for terrible reflux. The nicotine and alcohol both work to weaken your LES, making it that much easier for stomach contents and acid to splash up into your esophagus. Alcohol is also going to irritate your stomach in general. The solution? Quit smoking, and drink less Doing both will improve your health overall, in addition to relieving acid reflux.

      Recommended Reading: Why Is Heartburn Worse At Night

      Foods That May Cause Heartburn

      Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:

      • Fried food
      • Peppermint
      • Carbonated beverages

      “Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Gupta. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”

      Foods To Avoid To Prevent Heartburn

      Eight ways on how to control and prevent the discomfort of ...

      More than half of heartburn sufferers taking medications feel less than satisfied with their results . Fortunately, there are many remedies for heartburn besides simply reaching into the medicine cabinet just a few diet changes may be enough ward off the fiery sensation. Though it very much depends on the individual, there are several common trigger foods that tend to affect many people and may be worth avoiding.

      • Alcohol
      • Coffee and other caffeinated food and drink
      • Carbonated beverages
      • Large, fatty and/or fried meals

      You May Like: I Get Heartburn From Everything

      Avoid Big Meals At Night Or Late Night Eating

      Make sure to have your last meal of the day at least 2-3 hours before bedtime. This would reduce stomach acid while allowing the stomach to partially empty the contents before sleeping. Large meals can put pressure on the stomach. Therefore, try to take 5-6 small meals a day rather than three big meals. Also avoid heavy meals post evening.

      Sleep With Your Head Elevated

      Sleeping flat on your back seems to make acid reflux worse. However, if you place a few pillows under your head to elevate your body, you might have great success at keeping the acid down so it doesnt make its way up to your esophagus into your throat.

      If elevating your head helps, then you might want to invest in an adjustable bed to control the health condition long term, so you dont have to turn to medication.

      Don’t Miss: Foods You Can Eat With Heartburn

      What Are You Going To Do To Cure Your Heartburn

      Are you simply going to treat the heartburn with short-term remedies or are you going to attack the real underlying problem that is driving your symptoms? I suspect that the larger long-term recommendations are a bit intimidating and you are not sure if you can make that type of commitment. You are not alone.

      Here is an approach that may help you ease into building your path to relief and good health:

    • Take a longer-term view of your problem. Attack the symptoms with short-term solutions while designing a longer-term approach.
    • Read up on each of the longer term recommendations of a healthy BMI, GERD-friendly diet, and lifestyle changes. Become an expert.
    • Select one of those three long-term recommendations to work on first. You cant make all those changes at the same time. We suggest you first make the lifestyle changes, then work on your BMI, and finally change our diet.
    • Set a reasonable timeframe to make this program work for you.
    • Work with a GERD expert, they will be a valuable partner as you design your plan.
    • We know you can do this because so many others before you have succeeded. Dont delay, this is your disease and its your quality of life that is at risk. You can do this!

      This article is from Reflux MD

      Medical Resources Used for This Article

      Email Newsletter

      What Lifestyle Changes Help Heartburn

      Heartburn Home Remedies: Natural ways to put out the fire

      The best way to avoid heartburn discomfort is to prevent it. These lifestyle changes can make a big difference:

      • Avoid trigger foods: Foods that promote heartburn include fried and fatty foods, caffeine, chocolate, spicy foods and carbonated beverages.
      • Lose weight: Being overweight increases the likelihood that you’ll experience heartburn.
      • Avoid eating late at night: Try to eat three hours before going to bed. At a minimum, you should wait at least one hour after eating.
      • Elevate the bed: Physically lift the head of your bed about six to eight inches so you’re sleeping on an incline. If that’s not possible, use a wedge pillow for lift.
      • Avoid alcohol and tobacco: These substances increase the chances of heartburn attacks.
      • Wear looser clothing: Tight clothing can put pressure on your digestive system.

      Don’t Miss: Why Does Everything Give Me Heartburn

      What Is Acid Reflux

      Normally, when you eat or drink, food travels down your esophagus to a muscle known as the esophageal sphincter, which opens to let food into your stomach.

      Acid reflux happens when this sphincter becomes weak or relaxes at the wrong time, allowing stomach acid to splash back up into your esophagus. This can cause symptoms like:

      • Pain or burning feeling in your chest
      • Pain or discomfort in your throat
      • Regurgitation of acidic liquid into your mouth or throat

      Though you may be more likely to experience acid reflux if you are pregnant or obese, there are many reasons it could occur. Some of the most common causes of acid reflux include:

      • Eating an especially large meal
      • Eating late at night
      • Certain foods or drinks like spicy food, fried food, alcohol, or coffee
      • Smoking cigarettes

      “Lifestyle changes are the first treatment if the acid reflux is bothersome,” says Jacqueline Wolf, MD, a gastroenterologist and professor at Beth Israel Deaconess Medical Center. This may involve avoiding some of the causes listed above, but there are also several proven at-home treatments to help control acid reflux.

      Eat Smaller More Frequent Meals

      Theres a ring-like muscle known as the lower esophageal sphincter where the esophagus opens into the stomach.

      It acts as a valve and normally prevents the acidic contents of the stomach from going up into the esophagus. It typically stays closed but may open when you swallow, belch, or vomit.

      In people with acid reflux, this muscle is weakened or dysfunctional. Acid reflux can also occur when theres too much pressure on the muscle, causing acid to squeeze through the opening .

      Unsurprisingly, most reflux symptoms take place after a meal. It also seems that eating just one to two large meals per day may worsen reflux symptoms (

      24 ).

      For this reason, some studies suggest that losing at least 10% of your body weight could significantly decrease symptoms of GERD in people with the condition .

      Achieving and maintaining a moderate body weight can help reduce acid reflux in the long term.

      However, if youre interested in this approach, make sure to speak with a healthcare professional to assess whether its right for you, and if so, how you can lose weight safely and sustainably.

      Summary

      Losing belly fat and maintaining a moderate weight might relieve some of your symptoms of GERD. However, make sure to speak with a healthcare professional before attempting to lose weight to treat this condition.

      Also Check: 9 Medications That Can Cause Heartburn

      Opt For Cooked Onions Instead Of Raw

      Raw onions are a common trigger for acid reflux and heartburn.

      One older study in people with acid reflux showed that eating a meal containing raw onion significantly increased heartburn, acid reflux, and burping, compared with consuming an identical meal that didnt contain onions .

      More frequent burping might suggest that more gas is being produced. This could be due to the high amounts of fermentable fiber in onions .

      Raw onions are also more difficult to digest and might irritate the lining of the esophagus, causing worsened heartburn .

      Whatever the reason, if you think eating raw onion makes your symptoms worse, you should avoid it and opt for cooked onions instead.

      Summary

      Some people experience worsened heartburn and other reflux symptoms after eating raw onions.

      Use Fennel And Its Seeds For Heartburn Cure

      Natural Ways To Treat Gerd

      Fennel has a pH of 6.9 and thus is included in effective foods for heartburn relief. In fact, this herb is good not only for heartburn but many other diseases or conditions related to stomach problems such as indigestion, constipation, flatulence and bloating. Fennel has a volatile oil made up of such components as fenchone, trans-anethole, limonene and a-pinene. All these substances have a carminative effect that provides soothing relief to your stomach and prevents all kinds of digestive disorders including heartburn. The crunchy vegetables as well as the seeds of fennel, both are effective for heartburn.

      Ways to Use Fennel for Heartburn

    • Chop the white bottom part of fennel in thin slices and add this to some arugula and baby spinach to make a wonderful salad.
    • Use the vegetable in various dishes including chicken dishes.
    • Snack on the crunchy fennel.
    • Chew some fennel seeds after your meals for better digestion that will prevent heartburn.
    • Take 1 tsp of fennel tincture thrice a day.
    • You may also take half a teaspoon of liquid fennel extract every day. However, use either tincture or liquid extract and not both of them.
    • Read Also: Ways To Relieve Heartburn Naturally

      How To Cure Heartburn Four Quick Fixes And Long

      How to cure heartburn you ask? Well, theres no easy answer to that question.

      If youve been struggling with acid reflux for any length of time, then you know there isnt a quick fix to this disease as a whole. GERD has many symptoms, one of which is heartburn. At the crux of this disease is the lower oesophageal sphincter . Located at the junction of the oesophagus and the stomach, the LES can weaken and no longer function as an effective barrier, allowing the acidic contents of the stomach to back-flow up into the oesophagus. When this happens, heartburn often follows. This weakening of the LES is progressive, so the more often you reflux, the more frequent the episodes become.

      Learn more: GERD explained: The role of the LES

      Medications can help relieve acid reflux symptoms by making the contents of the stomach less acidic however, they dont stop reflux from happening. Thats why managing GERD requires commitment and diligence: Watching what and how you eat and making lifestyle choices aimed at minimizing reflux can reduce your symptoms AND help stop the progression of the condition.

      But sometimes, despite your best efforts to manage your GERD, heartburn strikes and you need relief . So though we cant provide a definite answer to how to cure heartburn? We can offer four quick fixes to help you cool the burn.

      Take A Mindful Eating Approach

      Eating quickly and overeating are connected to heartburn and reflux. Sometimes you may not even realize that you’re eating quickly. You may not notice that you keep eating even after your body is signaling that it’s full.

      Practicing mindful-eating techniques may help you slow down and listen to what your body is telling you. Here’s how:

      • Pause before each meal. Take a moment to look at your meal. Observe what is on your plate and enjoy the way the food smells. Also, take a moment to notice how hungry you are before you take your first bite.
      • Eliminate distractions at mealtime. Avoid reading, checking your phone, or watching television while you eat.
      • Chew each bite thoroughly.
      • Eat smaller meals rather than big meals. Overeating puts more pressure on your lower esophageal sphincter.

      Read Also: Chest Pain That Feels Like Heartburn

      Are There Any Other Natural Treatments For Heartburn

      Melatonin, a supplement used to aid sleep, has been suggested to help relieve heartburn. But the research is conflicting as to whether it is effective for this or any other gastrointestinal symptoms.

      Before you decide to take any herbal remedy or supplement, check with your doctor. Some supplements can have side effects or can interact with medications you’re already taking.

      Natural Ways To Relieve Acid Reflux

      How To Treat Acid Reflux Naturally in 1 Min – Heartburn Relief Instantly

      If the worst meal experience you have had involved the line Waiter, theres a fly in my soup, consider yourself lucky. Many people in Medford suffer from acid reflux following mealtime. Personally, we think cheesecake is a much better way to wrap up dinner. Antacids and other medications arent always effective, but there are natural remedies you can use to help alleviate heartburn and make meals enjoyable again.

      You May Like: To Get Rid Of Heartburn

      Track The Things That Trigger You

      Making sure that you track the causes of your heartburn might be the solution you need to get rid of it altogether. The process will require dedication, energy, and time. However, your discovery will prevent you from relying on medications and other forms of remedy.

      Keep a diary that you can use to record the foods you eat. Be aware of how you eat your foods and when you eat. This is because large mouthfuls will interfere with digestion and can result in excess production of acid.

      Additionally, specific foods such as spicy foods and citrus foods that are high in acidic content can increase acid reflux. Also, be aware of your activities and the clothes that you wear every day.

      Avoid Your Trigger Foods

      You may have already discovered that certain foods can trigger your heartburn and reflux symptoms. Try keeping a food and symptom diary to help you identify foods that worsen your reflux, so you know what to stay away from.

      Here are some common food triggers:

      • Mint
      • Tomatoes and tomato-based foods

      Some people find that sweets, high-glycemic index foods , and meals that are too hot may trigger heartburn.

      Read Also: Natural Ways To Relieve Heartburn

      Limit Your Intake Of Carbonated Beverages

      Healthcare professionals sometimes advise people with GERD to limit their intake of carbonated beverages.

      This is because studies have observed that regular consumption of carbonated or fizzy beverages, including soft drinks, club soda, and seltzer, could be linked to a higher risk of reflux .

      One study found that carbonated soft drinks, in particular, worsened certain acid reflux symptoms, including heartburn, fullness, and burping .

      The main reason is that the carbon dioxide gas in carbonated beverages causes people to burp more often an effect that can increase the amount of acid escaping into the esophagus .

      Summary

      Drinking carbonated beverages temporarily increases the frequency of burping, which may promote acid reflux. If they worsen your symptoms, try drinking less or avoiding them altogether.

      The Problem With Acid Reflux Medications

      9 Natural Ways to Treat Acid Reflux

      Due to the uncomfortableand in some cases, unbearablesymptoms, many people turn to over-the-counter and prescription medications for quick heartburn relief. The most common types of medications used are H2 blockers and proton-pump inhibitors , which both suppress stomach acid production really effectively. But as with any drug, there can be side effects. The short-term effects of these drugs may include constipation, diarrhea, nausea, and vomiting. All uncomfortable but not particularly worrisome or serious.

      Long-term use of H2 blockers and PPIs, however, can have more serious consequences. Stomach acid plays a crucial role in breaking down food for proper digestion and absorption, so continual suppression of the acid may lead to nutrient deficiencies. Additionally, PPIs may increase blood levels of the hormone gastrin, which can leach calcium from the bones. This combination can increase the risk for bone fractures and osteoporosis. The acidity of the stomach also works to kill bacteria that can cause illnesses. So, chronically low stomach acid levels can leave you at risk for infections. Additionally, the FDA recently put a warning on a commonly used H2 blocker, ranitidine, because it contains a cancer causing chemical called NDMA.

      Don’t Miss: Best Treatment For Severe Heartburn

      RELATED ARTICLES

      Most Popular