Heartburn, also known as gastroesophageal reflux or heartburn, is an unpleasant burning sensation that usually occurs in the upper abdomen or behind the sternum. This can be caused by many factors, including the foods you eat, your lifestyle, and other medical conditions. If you suffer from heartburn, here are some steps you can take to reduce discomfort and prevent symptoms from recurring:
1. Identify and avoid trigger foods
How to adjust your diet
Certain foods and drinks can make heartburn symptoms worse, so it’s important to avoid them or consume them in moderation.
Foods and drinks that can cause heartburn:
- Fatty and fried foods
- Spicy foods
- Chocolate
- Citrus fruits and citrus juices
- Tomatoes and tomato-based products (such as ketchup)
- Carbonated drinks
- Coffee and black tea
- Alcohol
What you can do:
- Keep a food diary to identify foods that cause heartburn.
- Once you’ve identified your trigger foods, avoid them or eat them in very small amounts.
2. Eat smaller, more frequent meals
Why portion control is important
Large meals can increase pressure in the stomach, which can lead to acid reflux. By eating smaller portions, you can reduce this risk.
What you can do:
- Instead of three large meals a day, try eating five to six smaller meals.
- Chew your food well and eat slowly to avoid overeating.
- Avoid eating at least 2-3 hours before bed to prevent nocturnal reflux.
3. Sit in an upright position after meals
How posture helps
Immediately after a meal, sitting or lying down can allow stomach acid to rise into the esophagus. Sitting in an upright position helps keep acid in the stomach.
What you can do:
- After eating, avoid lying down for at least 30-60 minutes.
- If you have to sit down, try to sit up straight to reduce pressure on your stomach.
4. Avoid tight clothes
The importance of comfort
Tight clothing, especially around the waist, can put pressure on the stomach, promoting acid reflux.
What you can do:
- Wear comfortable clothes that do not press on the abdomen.
- If you suffer from frequent heartburn, opt for loose clothing that does not compress your stomach.
5. Elevates the upper body during sleep
How to prevent night burns
Sleeping on a horizontal plane can facilitate acid reflux. Elevating your head and upper body can help prevent this.
What you can do:
- Use an angled pillow or raise the top of the bed with props to keep your head higher than the rest of your body.
- Avoid sleeping completely lying down, especially after meals.
6. Avoid smoking and drinking alcohol
Why give up these habits?
Smoking and alcohol can weaken the lower esophageal sphincter (the muscle that prevents stomach acid from rising into the esophagus), making heartburn symptoms worse.
What you can do:
- If you smoke, consider quitting to reduce the frequency and intensity of heartburn.
- Limit or avoid alcohol consumption, especially before bed.
7. Hydrate yourself properly
Water and digestive health
Water can help dilute stomach acid and flush it out of the esophagus, reducing heartburn.
What you can do:
- Drink plain water throughout the day to stay hydrated.
- Avoid excessive consumption of carbonated drinks and citrus juices, which can worsen symptoms.
8. Use natural remedies or over-the-counter drugs
Natural alternatives and pharmaceutical options
There are various natural remedies and over-the-counter medications that can help relieve heartburn symptoms.
Natural remedies:
- Sodium bicarbonate: Dissolved in a glass of water, it can neutralize stomach acid.
- Ginger: May help reduce inflammation and soothe the stomach.
- Chamomile tea: May help reduce irritation and inflammation in the stomach.
Non-prescription drugs:
- Antacids: Can quickly neutralize stomach acid and provide temporary relief.
- H2 receptor blockers: May reduce gastric acid production.
- Proton pump inhibitors (PPIs): Can significantly reduce stomach acid production.
What you can do:
- Try natural remedies to see if they provide relief.
- If symptoms persist, talk to your doctor about using over-the-counter or prescription medications to manage heartburn.
9. See a doctor
When to seek medical help
If heartburn becomes frequent or severe, it is important to see a doctor. He can correctly diagnose the problem and recommend an appropriate treatment plan.
What you can do:
- If heartburn symptoms are recurrent, severe, or unresponsive to home remedies and over-the-counter medications, see a health care professional.
- The doctor may recommend additional tests, such as an endoscopy, to assess the condition of the esophagus and stomach.
By adjusting your lifestyle and eating habits, you can significantly reduce the frequency and severity of heartburn. If these methods are not enough, consulting a doctor is essential to prevent long-term complications and to find an appropriate treatment.
