Beat the Burn: Natural Ways to Relieve Heartburn

Beat the Burn: Natural Ways to Relieve Heartburn
Beat the Burn: Natural Ways to Relieve Heartburn
Heartburn, that burning sensation in the chest, is a common and uncomfortable condition that affects millions of people around the world. It occurs when stomach acid flows back into the oesophagus, leading to a burning sensation and discomfort. While over-the-counter medications can offer relief, there are also natural ways to alleviate heartburn symptoms and prevent its recurrence. Some of the natural remedies and lifestyle changes that can help you beat the burn without relying on medication are as under.

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:

  1. Diet: Certain foods and beverages, such as spicy, greasy, and citrusy items, chocolate, coffee, and alcohol, can relax the LES and promote acid reflux.
  2. Obesity: Excess weight can increase abdominal pressure, leading to the reflux of stomach acid into the oesophagus.
  3. Pregnancy: Hormonal changes during pregnancy can relax the LES, causing heartburn.
  4. Smoking: Smoking can weaken the LES and impair the body's ability to clear acid from the oesophagus.
  5. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

 

 

Iftikhar Ahmad

I am a Pharmacist with 12 years of experience in the health care prefession.

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