Do you suffer from frequent heartburn? Yes, that awful feeling in your chest and throat, especially after eating certain foods, that you just can’t seem to get rid of…well, you are not alone. Heartburn, or the movement of stomach acid up into your esophagus, can lead to GERD or acid reflux. Long-term exposure to acid can inflame your esophagus, which can lead to ulcers and even cancer. Though antacids can help, they can also have long-term effects on your digestion and immune systems, as well as bone health.
If you suffer from frequent heartburn, you may be asking yourself what is causing it and how to treat it. Here are the five top causes of heartburn you should be aware of, and three tips and tricks to avoid and alleviate heartburn naturally.
Smoking
Whether you smoke cigarettes or cigars or vape, this practice can create bad, long-term heartburn. Smoking relaxes the sphincter in your esophagus that prevents food from moving up from your stomach, compromising this muscle’s integrity over time.
Stress
High, chronic stress causes your nervous system to respond in ways that are incompatible with proper digestion. Good digestion relies on your nervous system to be balanced. With just your fight or flight response, you will not be able to properly digest food, causing it to make its way back up your esophagus.
High Caffeine Intake
Excess amounts of caffeine are known to cause heartburn in many individuals. Like smoking, caffeine relaxes the sphincter on your lower esophagus that helps food from moving in the wrong direction.
High-Fat Diet
Consuming bad fats, especially in excessive amounts, puts stress on your stomach, liver and gallbladder. This irritation can cause heartburn, so try to incorporate lower fat foods into your regular diet.
Obesity
Being overweight often results in an enlarged and weak abdomen. Because your core muscles are important for proper digestion, weak muscles under your diaphragm can cause heartburn. Talk to your doctor about what you can do to lose that extra weight.
Tips to Avoid and Alleviate Heartburn Naturally
- Eat Slow and Chew Your Food – Oftentimes, eating fast can cause bloating and overeating. Taking more time to chew your food will help you eat less, feel fuller faster and prevent heartburn, especially when eating spicy or high-starch foods.
- Don’t Lie Down Immediately After Eating – Your digestive tract moves from the top down. Even though it may be tempting to lie down after eating a big meal, try to stay upright to avoid interfering with the movement of food from your stomach to your small intestine.
- Exercise on an Empty Stomach – Working out before you eat, or waiting at least 30-60 minutes after you eat will help prevent heartburn. However, gentle movement, such as a walk, can actually assist digestion.
