Doctors Unveil 4 Methods to Prevent Heartburn (Plus 5 Remedies to Address It)

Heartburn can be extremely uncomfortable, causing a burning sensation in the chest. Managing or reducing its symptoms is often a struggle for those affected. If it occurs more than twice a week, it may indicate Gastroesophageal Reflux Disease (GERD).

Are you among the many who suffer from heartburn? Stay positive, because help is at hand. Scientific studies by experts and doctors have revealed four ways to prevent heartburn and five effective treatments.

FOUR TIPS TO PREVENT HEARTBURN

The best defense against acid reflux is prevention. Here are four strategies to avoid heartburn.

1. REDUCE YOUR COFFEE CONSUMPTION

Drinking coffee can weaken certain parts of the body, particularly the lower esophageal sphincter, increasing the likelihood of acid reflux.

Further research is necessary to definitively connect coffee consumption to heartburn, but current studies indicate:

• A study in the Gastroenterology journal suggests that coffee drinking alters the pressure on the lower esophageal sphincter, which can exacerbate or cause heartburn.
• A study in the Diseases of the Esophagus journal points to caffeine as the primary component in coffee that may lead to these effects, based on research conducted with healthy individuals.
• According to research in the Alimentary Pharmacology & Therapeutics journal, decaffeinated coffee may be less likely to induce heartburn or may cause a milder form of it in reflux patients.
• Another study in the same journal notes that how coffee is prepared might influence the incidence of heartburn, though the exact relationships are still unclear.

It's important to recognize that individual reactions to coffee vary; some may not experience heartburn after drinking coffee, while others may find their symptoms significantly worsened. Therefore, it's advisable to observe your personal reaction to coffee before drawing any conclusions.

2. AVOID OVEREATING

Overeating is often cited as a primary cause of heartburn, particularly for those who frequently or chronically suffer from this condition. To comprehend the reason, it's essential to understand the function of the esophagus.

The esophagus, situated behind the heart and windpipe, is approximately 8 inches long. It is lined with mucosa, a pinkish tissue, and serves as a muscular conduit connecting the throat to the stomach. At the junction where it meets the stomach, there's a muscle known as the esophageal sphincter, resembling a ring that functions as a valve.

The role of the esophageal sphincter is to block stomach acid from flowing back into the esophagus. It normally remains closed, opening only during vomiting, swallowing, or burping. However, if the esophageal sphincter weakens, stomach gases and acid may leak into the esophagus, causing acid reflux, also known as heartburn. Similarly, excessive pressure on the esophagus can lead to the same issue.

Eating causes the esophageal sphincter to open and close more frequently. A weakened sphincter may struggle with this constant movement, which is why heartburn often occurs during or after eating. Moreover, research indicates that larger meals exacerbate the problem. According to the Gut journal's "evidence-based appraisal of reflux disease management," avoiding large meals is a significant factor in preventing heartburn.

3.    MAINTAINING A HEALTHY WEIGHT CAN HELP PREVENT HEARTBURN

The diaphragm has many functions, one of which is to strengthen the lower esophageal sphincter. Excessive abdominal fat can cause pressure that pushes this sphincter upward, distancing it from the diaphragm's support, leading to a condition known as a hiatus hernia.

Research indicates:

• Obese individuals are at a higher risk for heartburn, likely due to excess abdominal fat, according to a study in the Digestive Diseases and Sciences journal.
• Extra abdominal weight may increase the risk of heartburn and other reflux conditions, as a study in The American Journal of Medicine reports.
• Pregnant individuals face a higher heartburn risk due to their expanding abdomens, research in the Minerva Ginecologica journal suggests.
• Weight loss, particularly around the abdomen, can positively impact heartburn by alleviating symptoms and reducing risk, as per a study in JAMA Internal Medicine.

4. REDUCE CITRUS JUICE CONSUMPTION

Citrus juices, often rich in healthy vitamins and delightful in taste, can unfortunately exacerbate heartburn symptoms. The precise reasons for this are not fully understood, but there is a consensus among experts and research that a connection indeed exists. Here are some established facts:

Studies in the Gastroenterology journal indicate that citrus juices like grapefruit and orange juice may worsen heartburn symptoms in individuals with Gastroesophageal Reflux Disease.

Research published in The American Journal of Gastroenterology has determined that citrus does not impact the lower esophageal sphincter, suggesting that irritation of the esophageal lining might be responsible.

The acidity of citrus fruits is not the only factor in symptom aggravation, as even orange juice with a neutral pH caused similar issues, according to findings in the Gastroenterology journal.

HOW TO FIX HEARTBURN, IF YOU ALREADY HAVE IT

If you're experiencing acid reflux, here are five methods to alleviate the discomfort:

1.    CONSUME GINGER

Ginger has long been a mainstay in medicinal practices, traditionally used for heartburn relief—a practice that remains effective today. Experts often suggest that ginger's nausea-alleviating properties may also aid in heartburn relief, but its effectiveness varies from person to person.

Wondering how to incorporate ginger into your diet? Consider these suggestions:

• Brew ginger tea by steeping raw or dried ginger root, or opt for ginger tea bags.
• Integrate ginger into soups, stir-fries, and other dishes.
• Grate or finely chop ginger to moderate its strong flavor.

2. ADJUST YOUR POSITION OR POSTURE

Occasionally, heartburn can be mitigated with simple posture adjustments. These quick changes can significantly lessen or even alleviate heartburn symptoms. Try the following:

- Stand or sit up straight.

Sitting or lying down, particularly in a slouched or curled position, can increase esophageal pressure. Standing up straight is an easy way to alleviate this.

- Loosen Your Clothing

Tight clothing can exert pressure on the esophagus, causing stomach gases to enter. Loosening your clothes can significantly relieve this pressure. Removing a belt, loosening pants, or untying a dress or skirt can all be beneficial.

- Raise Your Upper Body

As mentioned earlier, lying down can increase esophageal pressure. If resting or lying down is necessary, ensure you do so with your upper body elevated. Using an adjustable bed or a wedge pillow, especially if you frequently experience heartburn, is advisable.

3. Chew Gum

Suffering from heartburn after meals? Try chewing gum for thirty minutes post-eating to potentially lessen the symptoms. A study in the World Journal of Gastrointestinal Pharmacology and Therapeutics suggests a significant positive correlation between chewing gum and the alleviation of heartburn.

But how does it work? Chewing gum stimulates saliva production and swallowing, which may help clear the esophagus of stomach acid or weaken the acid's impact.

4. TAKE A LICORICE ROOT SUPPLEMENT

Licorice root has long been a traditional remedy, utilized for generations. It may aid in increasing mucus production, which coats the esophagus lining more effectively, thus preventing damage from stomach acid.

However, don't mistake licorice candy for a remedy. The key is in a supplement called deglycyrrhizinated licorice, or DGL, which has a lower glycyrrhizin level to minimize licorice's adverse effects while retaining its benefits.

However, it's important to note that excessive consumption of DGL should be avoided, as advised by experts at the National Center for Complementary and Integrative Health. Overindulging in DGL can lead to:

• Interference with medications
• Increased blood pressure
• Lowered potassium levels

It's crucial to consult a healthcare professional before starting any supplements, including natural ones like licorice root.

5. TAKE MEDICATION

For those suffering from severe or frequent heartburn, medication may be necessary. There are several over-the-counter medications available that can help. Examples include:

• H2 Blockers, which decrease stomach acid production
• Antacids, which neutralize stomach acid
• Proton pump inhibitors (PPIs), which are similar to H2 Blockers in function

Please be aware that persistent severe heartburn or chronic acid reflux may indicate a condition requiring professional medical attention and treatment. If you suspect you have Gastroesophageal Reflux Disease (GERD), it is important to consult your doctor or a qualified medical professional for a diagnosis and guidance.

Managing heartburn necessitates considerable pain tolerance, a positive mindset, and the use of remedies. Given its prevalence, there are many misconceptions about this issue. Therefore, understanding how to prevent and, when needed, treat heartburn and acid reflux is crucial for those who frequently suffer from it.

Experiencing persistent heartburn? It's advisable to see your doctor. Heartburn occurring three or more times a week typically falls under GERD. Your doctor can provide more effective treatments and further advice on preventing heartburn.

Source: powerofpositivity