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Beat the Burn: Natural Ways to Relieve Heartburn |
Understanding Heartburn
Heartburn
is also called acid indigestion.
It is a symptom of
gastroesophageal reflux disease (GERD). It occurs when the lower oesophageal
sphincter (LES), a ring of muscle that acts as a valve between the oesophagus
and the stomach, relaxes or weakens, allowing stomach acid to flow back into
the oesophagus.
The acidic stomach contents irritate the lining of the oesophagus,
leading to the characteristic burning sensation. Common triggers for heartburn
include:
- Diet: Certain foods and beverages,
such as spicy, greasy, and citrusy items, chocolate, coffee, and alcohol,
can relax the LES and promote acid reflux.
- Obesity: Excess weight can increase
abdominal pressure, leading to the reflux of stomach acid into the oesophagus.
- Pregnancy: Hormonal changes during
pregnancy can relax the LES, causing heartburn.
- Smoking: Smoking can weaken the LES and
impair the body's ability to clear acid from the oesophagus.
- Lying
Down After Eating: Going to bed or reclining too soon after a meal can promote acid
reflux.
Now that we have a better understanding of what causes
heartburn, let's explore natural ways to relieve this discomfort.
- Dietary
Modifications
One of the most effective ways to alleviate heartburn is
through dietary changes. Here are some dietary modifications you can make to
reduce the frequency and intensity of heartburn episodes:
a. Avoid Trigger Foods: Identify foods that trigger
your heartburn and limit or avoid them. Common culprits include spicy foods,
citrus fruits, tomatoes, and chocolate.
b. Smaller, More Frequent Meals: Instead of three
large meals a day, opt for smaller, more frequent meals to reduce pressure on
the LES.
c. Fiber-Rich Foods: Incorporate high-fibre foods like
whole grains, fruits, and vegetables into your diet. These can help maintain a
healthy weight and reduce the risk of heartburn.
d. Ginger: Ginger has been used for centuries as a
natural remedy for digestive issues. It can be consumed as ginger tea or added
to dishes for its soothing properties.
e. Dairy Products:
Use the dairy
products frequently such as milk, ice cream and curd. This will also neutralize
the acid in the stomach.
- Lifestyle
Changes
In addition to dietary modifications, certain lifestyle
changes can help relieve heartburn. Here are some to consider:
a. Weight Management: If you're overweight, losing
excess pounds can reduce abdominal pressure and alleviate heartburn.
b. Elevate Your Head: When sleeping, use a
wedge-shaped pillow or elevate the head of your bed to prevent stomach acid
from flowing back into the oesophagus.
c. Avoid Tight Clothing: Tight belts and waistbands
can put pressure on the abdomen and contribute to heartburn. Opt for
loose-fitting clothing.
d. Stay Upright After Eating: Avoid lying down or
reclining immediately after a meal. For proper
digestion of food, give your body a proper time.
e. Quit Smoking: If you smoke, consider quitting to
improve LES function and reduce heartburn.
- Herbal
Remedies
Many herbs have been used traditionally to alleviate
heartburn symptoms. Some popular herbal remedies include:
a. Aloe Vera: Aloe vera juice can soothe the oesophagus
and reduce inflammation.
b. Chamomile: Chamomile tea may help relax the
digestive tract and alleviate heartburn.
c. Licorice Root: Deglycyrrhizinated licorice (DGL)
supplements can be effective in relieving heartburn.
d. Peppermint: Peppermint can help relax the muscles
of the gastrointestinal tract and may provide relief from heartburn.
- Probiotics
Probiotics are beneficial bacteria that encourage a healthy
digestive system. They can help maintain the balance of microflora in the gut
and potentially reduce heartburn symptoms. Consider adding probiotic-rich foods
like yogurt, kefir, or fermented vegetables to your diet or taking a probiotic
supplement.
- Gentle
Exercise
Regular, low-impact exercise can aid digestion and help
maintain a healthy weight. Activities like walking, swimming, and yoga can be
particularly beneficial for individuals prone to heartburn.
- Stress
Management
Stress can exacerbate heartburn symptoms by affecting the
function of the digestive system. Practicing stress-reduction techniques such
as mindfulness, meditation, and deep breathing exercises can be helpful in
managing heartburn.
7. Stay Hydrated
Drinking sufficiently water throughout the day is
necessary to dilute
stomach acid and reduces the risk of heartburn. Aim to maintain proper hydration to
support overall digestive health.