Extinguishing the Inner Fire: Effective Ways to Combat Heartburn
Extinguishing the Inner Fire: Effective Ways to Combat Heartburn
Do you often feel a burning sensation in your chest or an unpleasant taste in your mouth? This article will help you understand the causes of heartburn and how to combat it effectively.
Understanding Heartburn
At the junction of the esophagus and the stomach, there is a valve known as the sphincter. Its role is to allow food into the stomach and prevent it from flowing back into the esophagus. When this muscle weakens, it can cause reflux, where stomach contents flow back into the esophagus. The esophagus, irritated by stomach acid, results in heartburn. You don’t need to have gastritis to experience heartburn. Often, it’s caused by simple factors that are easy to address.
Foods That Trigger Heartburn
After a large meal, do you ever think that the last piece of cake was one too many? It’s no surprise if heartburn follows half an hour later. Overeating can reduce the activity of the sphincter. This is why doctors and dietitians recommend leaving the table with a slight feeling of hunger.
A burning sensation in the chest can also occur if you enjoy spicy, peppery, sour, or tangy foods. Pickled and salted cucumbers, citrus fruits, sweet juices, and dairy products can increase stomach acid secretion. Fatty foods, tomatoes, chocolate, coffee, mint, and strong tea can also trigger heartburn. Experiment to identify which foods cause your heartburn and try to avoid them. Instead, opt for jelly, porridge, soups, and steamed foods, which are gentle on the stomach and esophagus lining.
Medications and Heartburn
Certain medications can also cause heartburn. For example, aspirin and most painkillers. Always read the side effects and contraindications when taking any medication. The same goes for antacids, which are not recommended for those with significant kidney dysfunction. Remember, antacids are for quick relief from heartburn and are not intended for long-term use.
Breaking Bad Habits
Other triggers for heartburn include our bad habits. For instance, eating on the go. Excessive physical activity on a full stomach is generally not recommended. After eating, try to sit for at least half an hour to allow your stomach to digest the food properly. If you like to lie down after dinner, ensure your head is slightly elevated to prevent stomach contents from flowing back into the esophagus.
Alcohol and smoking are leading causes of heartburn. Alcoholic beverages, even dry wine and champagne, and nicotine can increase stomach acidity and relax the lower esophageal sphincter.
Managing Stress
The saying “all diseases are from nerves” holds true for heartburn as well. During stress, muscle tension occurs, which can disrupt the functioning of the sphincter (which is also a muscle!). Stress can increase the sensitivity of the esophagus, making it react even to small amounts of acid. Try not to worry about trivial matters, learn to relax, and control your emotions. If stress is the cause of your heartburn, no medication will help until you calm down.
For more information on managing stress and its impact on health, you can refer to resources provided by American Psychological Association.
