What You Need to Know About Heartburn
Heartburn is more than just a trendy name for a popular song. It's a real condition that can cause discomfort. The root cause lies in our digestive system. As we eat, food travels down our esophagus, a tube that connects our mouth to our stomach. The esophageal sphincter, a valve that opens and shuts to allow food into the stomach and prevent stomach acid from rising, can sometimes malfunction, causing stomach acid to leak back into the esophagus and leading to that familiar burning sensation in our chest and throat.
Acid reflux produces many symptoms such as chest pain, and a lump sensation in the throat, out of which heartburn is also a symptom of acid reflux. Acid reflux is also known as gastroesophageal reflux. When the symptoms of acid reflux or heartburn are frequent, it is diagnosed as gastroesophageal reflux disease (GERD), a serious condition that needs proper treatment.
Symptoms of heartburn or acid reflux
Heartburn is mainly associated with the chest and the throat. Some of the experiences while having a minor or major heartburn are :
- Burning or uncomfortable pain in the middle of the chest
- Problem with swallowing
- Hoarseness or coughing
- Sour, bitter, or acetic taste in the mouth
- Pain or pressure behind the chest
- Pain in the belly or chest after lying down or bending over
Causes of heartburn
When acid in the stomach gets stored in the tube that acts as a passage to carry food from the mouth to the esophagus, thus causing heartburn, the muscle of the esophagus relaxes and tightens after phishing the food and the liquid down the stomach. If the lower esophageal sphincter is weak, it dysfunctions, allowing the acid from the stomach back into the esophagus.
Some of the causes of heartburn are:
- Having heavy late meals at night
- Eating spicy, heavy, and rich meals
- Food that causes heartburn such as peppermint, citrus food, chocolate, alcohol, etc increases stomach acid and increases the risk of heartburn.
- Bend over or lie down right after having a meal, not giving a chance for the stomach to digest the food.
- Wearing tight-fitting clothes to bed.
The lifestyle and diary factors that are responsible for acid reflux or heartburn are explained in detail below.
Identifying the Culprits: Lifestyle and dietary Factors
To effectively treat heartburn, it's crucial to identify the lifestyle factors that contribute to the causes of heartburn. Common culprits include:
Overeating: Eating too much can strain the stomach and force acid back up into the esophagus. So next time, resist that extra slice of pizza.
Lying Down After Eating: Gravity helps keep stomach acid in the stomach, so lying down immediately after eating increases the risk of acid reflux. Allow your digestive system some time to work before taking a nap.
Posture Matters: Bending over increases the likelihood of acid reflux, as our stomach is compressed, making it easier for stomach acid to move up the esophagus. Be mindful of your posture, especially after meals.
Trigger Foods: Certain beverages and foods that cause heartburn in susceptible individuals such as Spicy foods, citrus fruits, chocolate, coffee, alcohol, and carbonated drinks are typical culprits. Avoid them or consume them in moderation if you notice they worsen your symptoms.
Obesity: in obesity, the lower esophageal sphincter is affected when the pressure and volume is increased in your abdomen. Sometimes it weakens the lower esophageal sphincter if the obesity lasts longer. It also tends to cause hiatal hernia as estrogen is released by the fat tissues.
Smoking: the lower esophageal sphincter relaxes when one is exposed to smoke or coughs which is triggered by smoking. The diaphragm muscles are weakened because of chronic smoking or coughing. it can also lead to hiatal hernia. Smoking also affects digestion and triggers the stomach to produce more acid.
Your dedicated change in diet and lifestyle can help in preventing acid reflux in the body. It also helps if one keeps track of their diet and lifestyle in a diary in order to identify the causes of heartburn and work on its improvement.
Food that may help prevent acid reflux
There are several ways in which modifying some of our habits can help prevent acid reflux. Simultaneously, including certain foods in our meals can help in relieving what causes heartburn. Such food include:
- High-fiber food: consuming this food will make you feel full for a long time. Such food is sweet potatoes, beets, carrots, green beans, broccoli, asparagus, brown rice, and oatmeal.
- Watery food: choosing food such as cucumber, lettuce, watermelon, herbal tea, celery, and broth-based soup contains a lot of water which dilutes stomach acid.
- Alkaline food: foods such as bananas, nuts, cauliflower, melons, and fennels have a high pH value which means they are alkaline in nature and can give relief from strong stomach acid.
Home remedies to prevent acid reflux
For quick relief, we often opt for over-the-counter medicines, but there are also some home remedies that give us quick and temporary relief from what causes heartburn and also prevent acid reflux which shows symptoms of heartburn. Some of such foods are:
- Milk and low-fat yogurt: milk that does not contain fat acts as a temporary shield between the lining of the stomach and the acidic content in the stomach. Thus, it provides quick relief from the symptoms of heartburn.
- Ginger: when the feeling of heartburn is setting in, drink ginger tea to avoid getting further problems. The medicinal properties of ginger make it one of the best digestive aids. It gives comfort from any irritation in the digestive tract because of its anti-inflammatory feature and alkaline nature.
- Lemon water: A small amount of lemon juice mixed with honey and warm water neutralizes the acid in the stomach as it has an alkaline effect. In addition to that honey being the natural oxidant has the ability to repair cells in the body.
- Apple cider vinegar: A small amount of apple cider vinegar mixed with warm water, if taken with meals can help to prevent acid reflux.
It is recommended if symptoms of heartburn persist over time and changes in diet and lifestyle have not brought any difference or relief from heartburn, consult a doctor. It is important to examine and see if these frequent acid reflux have affected the esophagus. It is essential to understand what causes heartburn in order to get the correct treatment for it. Also, frequent acid reflux can affect your day-to-day living and the other internal tissues.
Prioritize Your Health with Sova Health
As always, it's essential to prioritize your health and well-being. If you need additional resources or assistance in treating digestive health issues like heartburn, consider checking out Sova Health. Our cutting-edge approach to personalized healthcare offers comprehensive solutions for digestive health.
Don't let heartburn hold you back from enjoying your favorite foods. With a little bit of awareness and lifestyle modifications, you can alleviate your symptoms and reclaim your comfort.
