Heartburn is a condition that affects millions of people every year. The problem of heartburn can range from mild to severe. Heartburn is often caused by acid reflux, which occurs when stomach acid flows back into the esophagus. If left untreated, heartburn can lead to more serious conditions, such as gastroesophageal reflux disease. However, to prevent heartburn, not only the doctor's medicine but some measures can help you get rid of it.
Ways to prevent heartburn: -
Avoid Trigger Foods
Certain foods can cause heartburn in some people. Common conditions include spicy foods, acidic foods, fatty foods, and caffeine. If certain foods cause heartburn for you, try to avoid them. Keeping a food diary can help in identifying trigger foods.
Eat less
Eating large amounts of food can increase the pressure on the lower esophageal sphincter (LES), the muscle that prevents stomach acid from flowing back into the esophagus. This can cause heartburn. Instead, try eating smaller, more frequent meals throughout the day. This can help reduce the pressure on the LES and reduce the risk of heartburn.
Don't sleep after eating
Lying down after eating can increase the risk of heartburn. This is because gravity is no longer helping to keep stomach acid in the stomach. Try to wait at least two to three hours after eating before lying down. If you need to lie down soon, try propping your head with a pillow to keep your upper body elevated.
Wear loose clothing
Tight clothing, especially around the waist, can put pressure on the stomach and increase the risk of heartburn. Try to wear loose-fitting clothes, especially after meals.
Quit smoking
Smoking can weaken the LES and increase the risk of heartburn. If you smoke, quitting helps reduce the risk of heartburn and improve health.
Weight
Being overweight or obese can put pressure on the stomach and LES, which can lead to heartburn. Maintaining a healthy weight through diet and exercise can help reduce the risk of heartburn.
Abstinence from alcohol
Alcohol can increase the production of stomach acid and relax the LES, which can lead to heartburn. If you drink alcohol, try to limit your intake or avoid it altogether.
Manage stress
Stress can increase the risk of heartburn by increasing the production of stomach acid and relaxing the LES. Finding ways to manage stress such as meditation, yoga, or exercise can help reduce the risk of heartburn.
Raise the head of the bed
Raising the top of your bed by six to eight inches can help keep stomach acid in the stomach and reduce the risk of heartburn. This can be done by placing blocks or risers under the feet at the head of the bed.
Need for drugs
If lifestyle changes are not enough to stop heartburn, then medicines are necessary. Over-the-counter antacids, such as Tums or Rolaids, can help neutralize stomach acid and relieve heartburn symptoms. Proton pump inhibitors (PPIs), such as omeprazole or lansoprazole, can help reduce the amount of acid produced by the stomach and prevent heartburn.
Heartburn is a condition that can be prevented through lifestyle changes and medication. These include avoiding trigger foods, eating smaller meals, not lying down after eating, wearing loose clothing, quitting smoking, maintaining a healthy weight, avoiding alcohol, managing stress, raising the head of your bed, and considering medications. All can help reduce the risk of heartburn. If you experience frequent or severe heartburn, consult a doctor to find out the cause of heartburn.
(PC: Freepik)
