Do you suffer from heartburn? That awful burning sensation that radiates up from your stomach to your chest and throat, often after a large meal and when you lie down in bed at night?
Heartburn, or acid indigestion, is a symptom of gastroesophageal reflux and can occur when acid or other contents from your stomach “back up” into your esophagus.
Gastroesophageal reflux disease (GERD) is almost completely preventable and the acid-blocking medication that you most likely take to relief the pain is not a viable long-term solution.
Your body needs stomach acid to stay healthy, digest food and to absorb important nutrients like vitamin B12, calcium, vitamin D, iron, magnesium, iron, and zinc. Long-term use of acid-blocking medication can cause health issues arise such as anemia, irritable bowel syndrome, fatigue and even nerve damage and dementia, particularly in elderly people.
So, what can you do to prevent heartburn in a natural way?
General Guidelines
- Eat-in an upright position.
- Take a short walk after a meal and don’t lie down for at least 2 hours after a meal.
- Wear loose and comfortable clothes to decrease the pressure around your belly.
- Achieve and maintain healthy body weight to decrease pressure on your abdomen.
- Reduce or, better yet, stop smoking.
- If you’re on regular medication, ask your doctor or pharmacists if your medication might promote heartburn.
- Raise the head of your bed to elevate your upper body, a few extra pillows under your head won’t do the trick.
Nutritional Guidelines
- Instead of large meals, eat small meals at 3-hour intervals.
- Take time to eat and thoroughly chew your food.
- Avoid: Fatty foods, Spicy foods, Acidic foods “like tomatoes and citrus”, Mint, Chocolate, Onions, Coffee or any caffeinated beverage, Carbonated beverages.
- Eat lots of vegetables and fruits instead of bread, pasta, cereal, crackers, and baked goods.
Natural Remedies
- Baking Soda: The alkaline properties of a teaspoon of sodium bicarbonate in a glass of freshwater can help neutralize stomach acid and reduce the burning sensation.
- Chewing Gum: Pop a piece of sugar-free gum in your mouth after meals to stimulate your salivary glands and increase the secretion of saliva which can help regulate the acid production in your stomach.
- Bananas: A nice mushy banana can help relieve discomfort; it acts as an antacid by raising the pH level of your stomach.
If you’ve tried these recommendations yet still experience heartburn for more than once a week for six months or longer, it’s time to visit your doctor. As heartburn triggers may vary from one person to another, it’s a good idea to keep a heartburn log by writing down what and when you eat and when you experience heartburn.
