Tips On Preventing Heartburn

Preventing Acid Reflux & GERD

Have you ever experienced a burning or painful sensation in your esophagus? This sensation is caused by the reflux of acid backing up into the esophagus from your stomach. Also known as heartburn, it is usually triggered after eating and is the most symptom of a more complex disorder known as GERD or gastro esophageal reflux disease.

The acid that is sent back up the esophagus contains food that is either fully or partially digested, along with bile and several digestive enzymes. This can cause significant pain and discomfort and subsequent damage to the sensitive and thin lining of the esophagus.

The severity of the acid reflux usually depends on three factors: the type and quantity of liquid that refluxes from the stomach, the muscular tone of the lower esophageal sphincter, and the natural ability of the esophagus muscles to cleanse the bottom of the esophagus.

How To Prevent Heartburn Symptoms

Since heartburn occurs more often than you think, and since it relies heavily on diet and lifestyle changes to turn it around, you can keep in mind several steps on how to prevent it from occurring again.

1. Eat smaller, but more frequent meals. A full stomach can put extra pressure on the lower esophageal sphincter, which will increase the chance that some of this food will be refluxed back into the esophagus. Eating five or six meals instead of three large meals is better. Remember also not to eat too quickly so you won’t be expanding your stomach all at once.
2. Avoid food and beverages that trigger reflux of acidic contents. Most or these food triggers are chocolate, peppermint, caffeinated beverages, alcohol, fatty foods, greasy or fatty foods, citrus fruits and juices, tomatoes and tomato-based products, chili peppers, and black pepper.
3. Do not eat within two or three hours prior to bedtime. Three to fours hours is the estimated threshold for which food is emptied in the stomach. Because of this, the occurrence for acid reflux while you lie down is reduced.
4. If you are overweight, lose the extra pounds. Excess weight has been known to contribute to heartburn and acid reflux. Excess abdominal fat may place pressure on the stomach, but it may also cause chemical or hormonal changes that make the body more susceptible to acid reflux.
5. Do not wear tight-fitting clothes or belts that may constrict the abdomen, prompting acid reflux. This is for the same reason as having a few extra pounds. A piece of clothing that’s fit around the midsection can push against your stomach and force acid back into the esophagus. It is a good idea to skip wearing belts, waistbands, hosiery, and undergarments that may be too tight.
6. Quit smoking. Everyone know that smoking can do damage to your lungs and heart. But in this case, cigarette smoking can affect the digestive system as well. The nicotine in a single cigarette is enough to worsen GERD symptoms by relaxing the lower esophageal sphincter, which causes the stomach acid to flow back into the esophagus. Aside form this, it also causes bile salts to migrate from the small intestine into the stomach and reduce the amount of saliva your produce. Saliva helps flush acid out of the esophagus and contains a natural acid fighter, which is bicarbonate.
7. Avoid alcohol. Alcohol is a bad idea for people who frequently experience acid reflux. This is because alcohol relaxes the lower esophageal sphincter, which lets acid creep into the esophagus. Studies have found out that those who consumed more than seven drinks per week were more likely to have heartburn.
8. Raise the head of the bed by 4 to 6 inches, so you can sleep with your head elevated. You can lift the top end of the bed by sticking block underneath. You could also sleep on special wedge pillows designed to help you sleep on an incline, as propping up pillows may not be as effective at all. A flat on bed position does not necessarily reduce the frequency of acid reflux, but research shows that it helps stomach acid drain rom the esophagus more quickly.
9. Keep a heartburn record. Doing so will allow you to monitor how often your attacks are, what triggers it, and what makes it worse. By this, you can also identify which things worsen the heartburn and take steps to avoid or eliminate these in your life.

Each one has a different way of avoiding or reducing their symptoms of acid reflux and heartburn. Generally, these methods work well for everyone. So take the first steps to winning over heartburn!