Heartburn is a very common problem that is created by acid reflux, a condition in which stomach acids get pushed up into the esophagus. It is a form of indigestion felt as a burning sensation in the chest. Some reflux is completely harmless and totally, usually causing no symptoms. However, when it happens too often, it burns the inside of the esophagus. As a matter of fact, millions of people suffer from acid reflux and heartburn. The most frequently used treatment options for heartburn or acid reflux involves commercial medications, such as omeprazole. However, some lifestyle changes can also play a big role in heartburn relief. The following are some ways to help deal with heartburn.
1. Watch What, When and How You Eat
Heartburn may be relieved significantly if you pay attention to your eating habits and make some simple, but necessary changes. First, it is important to pay attention to what you are eating. Be sure to avoid specific foods that trigger heartburn like alcohol, peppermint, caffeine, carbonated drinks, chocolate, citrus fruits, tomatoes, onions, and high-fat foods. Try to eat more fiber to keep your digestive tract moving and healthy. If you are experiencing heartburn and acid reflux regularly, you may want to keep a food diary. Write down everything you’ve eaten and when your heartburn symptoms occur so you can pinpoint and avoid foods that are your triggers. Second, try to watch the way you eat. Usually, acid reflux increases after meals, and larger meals seem to make the problem worse. Another way to help minimize acid reflux is to avoid eating large meals and reduce your portion sizes. Instead of eating three big meals, try eating five or six small meals a day. Eating slowly, chewing your food thoroughly and taking smaller bites would do much help. Third, you may also need to watch when you eat. It’s a good rule of thumb to stop eating at least two to three hours before going to bed so your stomach has a chance to digest your food before you lie down.
2. Limit Intake of Carbonated Beverages and Citrus Juice
Carbonated drinks temporarily increase the frequency of belching, thus increasing the level of stomach acid escaping into the esophagus. If you find carbonated beverages worsen your symptoms, try to drink less or avoid them completely. Limiting your intake of citrus juice may also help if you are suffering from heartburn. It is likely that some of their constituents irritate the lining of the esophagus, which can worsen heartburn symptoms temporarily.
3. Lose Weight
Obesity puts pressure on the abdomen and can result in stomach contents being forced up the esophagus. To explain how a person’s weight can influence heartburn and acid reflux, look no further than the diaphragm, a thin skeletal muscle located above the stomach and below the chest. In healthy individuals, the diaphragm naturally strengthens the lower esophageal sphincter, preventing excessive amounts of stomach acid from leaking up into the esophagus. However, when a person has too much belly fat, the pressure in their abdomen may get so high that the lower esophageal sphincter pushes away from the diaphragm’s support. This is the main reason why obese people and pregnant women are at higher risks of reflux and heartburn.
Losing weight can be beneficial to your health for a number of reasons but is particularly helpful if you are suffering from heartburn and acid reflux.
Original source: http://findquickanswers.com/ways-to-manage-heartburn-acid-reflux/
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