8 Simple Ways to Alleviate Heartburn
Heartburn is a digestive issue, caused by stomach acid
Heartburn is a digestive issue, caused by stomach acid
Heartburn can be a frustrating and uncomfortable feeling. It happens when acid reflux causes a burning sensation in your chest, especially after heavy meals. You might also taste something bitter in your throat.
Simple lifestyle changes can help. Eating smaller, more frequent meals and using over-the-counter medicines may reduce heartburn. However, it is still a good idea to talk to your doctor to make sure these strategies are safe and effective for you.
“Heartburn is very common,” says Christine Strohmeyer, MD, a family medicine physician at Scripps Coastal Medical Center Vista. “Almost everyone has had it at some point. But if you experience heartburn often, you should see a doctor.”
“Persistent or worsening symptoms may mean a more serious issue. It’s important to get checked for an accurate diagnosis and appropriate treatment,” she adds.
How heartburn happens
Heartburn happens when stomach acid flows back into the esophagus, or tube that connects your mouth and stomach. This backflow, called reflux, can irritate the lining of the esophagus and cause heartburn symptoms.
GERD, or gastroesophageal reflux disease, is a chronic form of acid reflux. People with GERD have acid reflux more than twice a week. This condition can lead to worse symptoms and possible complications.
Many things can raise the risk of heartburn, including lifestyle choices and health conditions. Those most at risk are people who are overweight or pregnant, older adults and those with GERD.
Pregnant women often get heartburn because of changing hormones. This problem usually goes away after childbirth.
Eight easy ways to alleviate heartburn:
1. Avoid triggers that can bring on heartburn
Identifying your personal triggers is important for managing heartburn. Begin by watching what you eat and when you feel discomfort.
Triggers can vary. Common ones include fatty foods, fried and processed foods, acidic foods like tomato sauce and spicy foods, carbonated beverages and caffeine.
Coffee packs a double punch because it is acidic and has caffeine. Blended coffee drinks are a triple whammy of fat, sugar and caffeine.
2. Maintain a healthy weight, eat smaller meals
Extra weight puts pressure on the stomach and can push stomach acid and food back into the esophagus, resulting in acid reflux.
Losing weight can help manage symptoms. Eating slowly and eating smaller portions can prevent overeating and lower the risk of acid reflux.
3. Stay hydrated
Drinking water during the day helps the digestive system work well. It can also dilute stomach acid and provide relief.
Sugar-free chewing gum can also help with heartburn. A study in the journal Digestion found that chewing gum speeds up how fast acid leaves the esophagus.
4. Quit smoking and limit alcohol
Smoking and drinking too much alcohol can lead to heartburn. Quitting smoking and drinking less can help ease symptoms.
5. Adjust your sleep habits
Nighttime heartburn is a common problem that affects sleep. Simple changes can lower symptoms.
One good strategy is to change your sleep position. Keeping your upper body elevated can stop acid from rising. Using a foam wedge under your mattress can help maintain this elevation throughout the night. Raising the head of your bed a few inches can also help.
To reduce heartburn during pregnancy without hurting your baby, Dr. Strohmeyer recommends sleeping on your left side and keeping your head at least six inches higher than the foot of the bed.
6. Don’t lie down after eating, don’t eat before bed
Don’t lie down right after you eat. Staying upright helps keep food down. So, avoid lying on the couch after a big meal. Instead, take a nice walk. This will help your stomach feel better.
Stop eating three to four hours before bed if you have heartburn or GERD. This gives your stomach time to empty and lowers the chance of acid reflux when you lie down.
7. Wear loose clothing
Tight clothing, like belts and waistbands, can squeeze the stomach. This pressure can make heartburn worse by pushing stomach contents up.
Choose loose-fitting clothes to ease this pressure. This small change can improve comfort and help stop acid reflux.
8. Over-the-counter (OTC) medications can provide relief
Antacids, such as Mylanta and Tums, provide quick but short-term relief by neutralizing stomach acid.
H-2-receptor blockers, such as Pepcid (famotidine), work by reducing acid production and can provide longer-lasting relief.
Proton Pump inhibitors, such as Omeprazole (Prilosec) are the strongest type of OTC medications for heartburn. They can significantly reduce stomach acid production but should only be used for a short time, up to 14 days. Using them for long periods, like months or years, can lower the absorption of important nutrients, such as calcium.
“Some acid is needed in the stomach,” explains Dr. Strohmeyer. “If there isn’t enough acid, the normal chemical reactions required to absorb nutrients are impaired. Over time, this can lead to conditions such as osteoporosis.”
Take these medications as directed to lower the risk of side effects.
Don’t ignore heartburn
Don’t ignore heartburn symptoms, especially if they happen often. Frequent heartburn may mean you have GERD. If left untreated, GERD can lead to more serious issues.
People with GERD have several treatment options. These usually begin with lifestyle changes and medications. If these don’t work, surgery may be an option, especially in cases of persistent symptoms or complications.
Minimally invasive surgeries, such as laparoscopic anti-reflux surgery, can be effective. Scripps Health provides surgical options for GERD.
When to seek emergency care
Chest pain can feel like heartburn or a heart attack. If the pain is severe and spreads to your arm, jaw or back, get help right away. If you also feel short of breath, dizzy or sweaty, call for medical help. It might be a heart attack, not heartburn.