If you’ve ever experienced it before, then you know how unpleasant it is… heartburn. That burning sensation in your chest is caused by food and stomach acid backing up your esophagus. Fortunately, there are many things you can do to prevent it, especially if you experience it frequently. We know that certain foods and drinks cause heartburn, large meals, lying down after eating, smoking, obesity, and even some medications can cause heartburn. So if we know the causes we can prevent it from happening.
hostile foods
There are numerous foods that can cause heartburn: spicy foods, chocolate, mint, citrus fruits, tomatoes, mustard, chili, raw onions, and more. If you’ve experienced heartburn after eating any of these foods, then you know what your culprit is. If you’re not sure, you can do an elimination diet to determine which specific foods may be causing your digestive problems. Then, once you’ve found what triggers your heartburn, avoid it at all costs. Don’t forget that high-fat foods also cause heartburn.
To be prepared
If you know you may eat a food that causes heartburn, or if you have heartburn regularly, be sure to prepare ahead of time. Many over-the-counter (OTC) heartburn medications require them to be taken hours before eating, such as proton pump inhibitors like Prilosec. Antacids like Tums will buffer the acid in the esophagus right away, but they won’t last long. Histamine 2 blockers like Zantac block the acid after about 30 minutes and suppress it for up to 12 hours. If you find a heartburn medication that works for you, stock it up that way, you’ll always have it on hand in case of heartburn attacks.
Don’t forget the drinks
Food isn’t the only offender. What you drink can also cause heartburn. Carbonated drinks, fruit juices, alcohol, and coffee can all contribute to heartburn symptoms. Keep a food journal to keep track of the drinks that affect you.
You ain’t wearing it so lose it
Obesity plays a large role in heartburn symptoms. The propensity to eat larger, fatty meals increases the chances of heartburn. So, objectively, it’s time to eat fewer calories by cutting down on fatty foods and burn more calories through exercise. By eating less, you won’t fill your stomach or put pressure on your lower esophageal sphincter (LES). Although if you’ve been experiencing heartburn for a while, your LES may be weakened so eating less may not be enough. Start exercising. Increased obesity, especially around the midsection, is associated with increased acid reflux. Exercise is an important part of a healthy lifestyle. Lose the extra weight to prevent heartburn.
timing is everything
Lying down after eating can also cause acid reflux, especially if it involves a heavy or fatty meal. Make sure you eat at least a couple of hours before you go to bed. This also gives your body time to start digesting the food you eat. If you can’t help eating late, remember your stash of over-the-counter medications that should help prevent your symptoms.
Stop smoking
Everyone knows that smoking is bad for your health. But what you may not know is that it may be causing you to have heartburn. When you smoke, the LES relaxes, which can allow food and stomach acid to move up into the esophagus, causing acid reflux. So, to prevent heartburn symptoms, don’t smoke.
