Whatever the cause, having heartburn is very uncomfortable and inconvenient. Here goes… What lifestyle changes can you do to get rid of heartburn?
Heartburn is a common and uncomfortable condition that affects millions of people worldwide. Characterized by a burning sensation in the chest, it often occurs after consuming certain foods, especially spicy or acidic ones.
While medication can provide temporary relief, addressing the root causes of heartburn by making lifestyle changes can lead to long-lasting relief.
In this article, we will explore how simple adjustments to your daily habits and diet can help you get rid of heartburn and improve your overall well-being.
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Understanding Heartburn
Heartburn, also known as acid reflux or gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, leading to irritation and discomfort.
The lower esophageal sphincter (LES), a ring of muscle that acts as a valve between the stomach and the esophagus, is responsible for preventing this backward flow.
When the LES weakens or relaxes inappropriately, acid reflux occurs, causing the symptoms of heartburn.
Lifestyle Changes You Can Do To Get Rid of Heartburn
Changing your diet, doing exercise, and avoiding certain foods can help in improving this digestive health issue. So here is a list of things that you can do to change your lifestyle.
Eat on Time to Prevent Heartburn
Consuming meals at regular intervals is a crucial step in preventing heartburn and other gastric issues. Late-night eating or consuming large quantities of food in one sitting can trigger heartburn.
To mitigate this, it’s essential to maintain a consistent eating schedule. Additionally, incorporating foods like bone broth into your diet can help control acid reflux by reducing inflammation in the body. Such dietary adjustments are beneficial not only for heartburn but also for overall health.
Avoid Trigger Foods
Certain foods are notorious for triggering acid reflux and heartburn. Steer clear of fried, oily, sugary, and processed meat-laden dishes, as these are known culprits.
Here are some foods and beverages notorious for triggering heartburn:
a. Spicy foods
b. Citrus fruits and juices
c. Tomatoes and tomato-based products
d. Fatty and fried foods
e. Chocolate
f. Mint
g. Coffee
h. AlcoholInstead, opt for healthier alternatives such as salmon, bone broth, mackerel, broccoli, and nuts. Focus on selecting foods that reduce, rather than exacerbate, acid levels. It’s also wise to limit or eliminate alcohol consumption, as it can contribute to heartburn.
Opt for Smaller, Frequent Meals
Eating several small meals throughout the day can significantly improve your overall health and prevent issues like GERD and heartburn.
Large meals place excessive stress on an empty stomach, making it difficult for the body to absorb nutrients effectively. By opting for smaller, more frequent meals, you facilitate better nutrient absorption and prevent toxic buildup in your system.
Adjust Your Diet
Incorporating fluids and healthy foods into your daily diet is essential for managing heartburn. Consider adding items like beef bone broth, salmon, leafy vegetables, apples, bananas, oranges, and nuts.
These foods not only alleviate the condition but also promote overall well-being. Even if you don’t experience heartburn, including these foods in your diet can help prevent future issues, benefiting both your digestive and mental health.
Sleep Properly
Getting adequate, uninterrupted sleep is crucial when dealing with acid reflux. Studies have revealed that many individuals experience chest pain, typically between 11 PM and 2 AM, during the night.
Did You Know: Waking up late at night can also cause daytime sleepiness.
Late-night meals followed by immediate bedtime can exacerbate heartburn. To prevent this, maintain a consistent sleep schedule and avoid late-night eating. Elevating your upper body by placing a pillow under your neck can also help prevent stomach acid from reaching the esophagus.
Quit Smoking
Smoking can weaken the lower esophageal sphincter (LES) and increase the risk of heartburn. Quitting smoking is not only beneficial for your overall health but can also help alleviate heartburn symptoms.
10 Health Benefits of Lifestyle Changes Beyond Heartburn Relief
Lifestyle changes not only help in getting rid of heartburn but also offer numerous additional health benefits. Let’s explore some of these benefits:
- Improved Digestive Health – Lifestyle changes that reduce heartburn triggers and promote healthier eating habits can also enhance your overall digestive health. A diet rich in fiber, whole grains, and fresh fruits and vegetables can aid in regular bowel movements and prevent issues like constipation.
- Weight Management – Maintaining a healthy weight is not only beneficial for heartburn relief but also for reducing the risk of various other health conditions, including diabetes, high blood pressure, and heart disease.
- Enhanced Sleep Quality – Elevating your head while sleeping and avoiding late-night meals can lead to better sleep quality. Quality sleep is essential for overall well-being and can boost your mood and cognitive function.
- Reduced Risk of Esophageal Damage – Left untreated, chronic heartburn can lead to complications like Barrett’s esophagus, a precancerous condition. Lifestyle changes can significantly reduce the risk of such complications and protect your long-term health.
- Stress Reduction – Incorporating stress management techniques into your daily routine, such as meditation and yoga, can help reduce stress and anxiety levels. Lower stress can lead to better mental health and an improved sense of well-being.
- Better Oral Health – Chewing gum after meals to stimulate saliva production not only helps with heartburn but also aids in preventing dental issues by neutralizing harmful acids in the mouth.
- Lower Risk of Respiratory Problems – Chronic heartburn can lead to respiratory issues when stomach acid enters the airways. Lifestyle changes can prevent this, leading to better lung and respiratory health.
- Increased Energy and Vitality – By making healthier choices, you’ll likely experience increased energy levels and vitality. This can lead to a more active lifestyle, enhancing your overall physical fitness.
- Improved Longevity – A combination of these lifestyle changes can lead to a healthier, longer life. By preventing heartburn and the potential complications that may arise from it, you are investing in your future well-being.
- Reduced Medication Dependency – By addressing the root causes of heartburn through lifestyle changes, you may reduce the need for over-the-counter or prescription medications, reducing potential side effects and costs.
Final Word
Heartburn is a discomforting condition that, if left unaddressed, can escalate into more severe health issues. However, with appropriate lifestyle changes, you can effectively manage and alleviate heartburn.
By following the suggestions provided in this article, you can significantly reduce the frequency and intensity of heartburn episodes.
I speak from experience, as I, too, have successfully overcome heartburn by adopting these lifestyle modifications and improving my overall quality of life.
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Anna Smith is a fitness and health specialist offering advice on fitness and healthy living wisdom that she practices to keep looking healthy and attractive. She has been in the health and beauty field for 5-years.
She’s an author, fitness expert, health professional and has studied and researched hundreds of books. Her knowledge of diets can improve health incredibly, and has helped numerous men and women transform their lives.
Works at Lonolife.