Hacking Heartburn: A Guide to Prevention and Relief
Amina Eisa
I help Health, Cryptocurrency, and FinTech businesses create content that empowers, educates, and boosts brand authority ?? MD | Content Writer | Copywriter | Content Strategist
Are you tired of feeling that burning sensation in your upper belly? You're not alone.?
The pain and discomfort of heartburn is an ever-increasing issue that affects adults of all ages. Learn how to reduce heartburn symptoms by cultivating heartburn-hacking habits.
First, we need to assess some important contributing factors and underlying causes.
So What Exactly Is Heartburn?
Heartburn is the irritation of the esophagus - the tube connecting the mouth to the stomach.?
Despite its name, heartburn has nothing to do with your heart.?
The pain and symptoms of heartburn are reminiscent of heart attack and heart disease, which founded its name.
What Causes Heartburn?
That burning sensation that you feel is often caused by acid reflux.
Acid reflux occurs when stomach acid sprays onto the esophagus. This happens when the muscle responsible for maintaining the passage of food from your esophagus to your stomach relaxes spontaneously.
This relaxation leads to leakage of some of the strong stomach acid used for digestion into the esophagus, irritating its tissue lining and causing heartburn.
What Are The Symptoms of Acid Reflux?
The most likely symptoms are a burning sensation behind your sternum, breastbone, or upper belly. You may also experience a bitter, sour taste at the back of your throat. The discomfort can worsen when you bend over or lay down too quickly after a meal.?
What Is Normal
It is normal to get occasional heartburn, especially if you have been overeating, lying down after meals, or eating particular foods.?
Heartburn episodes are regular during pregnancy. They can also be a side effect of some medical treatments such as anti-inflammatory drugs and aspirin.
What Is Not Normal
Experiencing frequent heartburn (more than twice a week) can indicate a more serious health condition.
GERD - also known as Gastro-Esophageal Reflux Disease, is caused by recurrent acid reflux that damages and irritates the esophagus. Other symptoms of GERD include nausea, vomiting, bad breath, respiratory problems, and tooth decay.
Hiatal Hernia - is when the upper part of your stomach bulges through your diaphragm and into your chest cavity. This condition is more common if you are over 50, pregnant, or overweight.?
How To Treat Heartburn
There are two ways in which you can approach treating heartburn.?
The first route is using over-the-counter medication:
The second route when treating heartburn includes natural remedies and lifestyle changes that can significantly reduce the frequency and discomfort of heartburn.
Did you know that some vitamins have a role in relieving heartburn symptoms??
B Vitamins
Intake of B vitamins such as folate (B9), vitamin B6, and vitamin B12 is linked to reduced acid reflux and is thought to resolve GERD symptoms.
Melatonin
It is a sleep-regulating hormone produced by the pineal gland and secreted during nighttime. Research has found that low melatonin levels may be associated with a higher risk of digestive disorders, including peptic ulcers and acid reflux. So incorporating a melatonin supplement might help reduce heartburn, while also working to improve your sleep.
Probiotics
Probiotics are bacteria and yeasts that help your gut health by restoring normal gut flora. Probiotic supplements are proven to decrease acid reflux symptoms by affecting the nerves that control gut movement.?
Herbs for Heartburn
Here are some herbs you can incorporate into your daily routine to soothe heartburn naturally:
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It can be frustrating to feel like you’ve tried every natural remedy with none of them providing relief.
Don’t despair just yet.
It might be time to examine your habits and make a few changes.
Habits To Hack Your Heartburn
Eat small and slow
Consuming smaller meals that do not fill your stomach will reduce the amount of acid flowing back into your esophagus. As you eat slower, you will feel more satiated and full.
Avoid meals before bed
Decide when you will stop eating for the day, preferably two to three hours before you sleep. I know how tempting it is, but stay away from that midnight snack and refrain from lying down too quickly after eating.
Incorporate regular exercise?
If you are above the average weight for your height and age, then taking steps towards maintaining a healthy weight might be the cure for your heartburn and the start of you feeling your best.?
Drop the cigarettes?
The nicotine from smoking relaxes your lower esophageal sphincter, which means that more acid can move from your stomach to your esophagus, increasing the sensation of heartburn. Take this as your sign to quit smoking. It has never been a better time.
Elevate your head level
6 to 8 inches of elevated headrest at night can reduce heartburn by increasing the effect of gravity in keeping down stomach contents. If your bed is not adjustable in this way, you need not worry, as you can always use therapeutic pillows.
Important Reminders
Remember to check with your doctor before consuming any medications or adding supplements to your routine.
Always double-check for allergic reactions to herbs or multivitamins you are using. Allergic reactions can range from skin rash, hives, and itching to fever, shortness of breath, and swelling. So seek emergency help if you experience any of these symptoms.
The recommendations made in this article are not a substitute for seeking the help of a healthcare professional. Remember that heartburn can appear due to underlying medical conditions you may be oblivious to. It is always better to actively communicate your health concerns to your doctor.
When Should You Call Your Doctor?
Have a heartburn-free day :)
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I help Health, Cryptocurrency, and FinTech businesses create content that empowers, educates, and boosts brand authority ?? MD | Content Writer | Copywriter | Content Strategist
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