What is heartburn?
The definition of heartburn is a disorder of the gastrointestinal system in which stomach contents reflux into the esophagus or oral cavity, leading to symptoms or complications. The cause often lies in the ineffective functioning of the sphincter at the transition from the esophagus to the stomach.
Almost everyone has acid reflux or heartburn at one time or another. If you have this once in a while, it's okay, but these symptoms can be very uncomfortable and painful.
About heartburn
Symptoms of reflux can be
- Heartburn
- Damage to the teeth by stomach acid
- Feeling of a lump in the throat
- Difficulty swallowing
- Inflammation of the vocal cords/throat
- Hoarseness and coughing
- Onset or worsening of asthma
- Burning sensation or pain in the chest
- Pain in the upper abdomen
Risk factors
- Higher age
- Overweight
- Smoking
- Anxiety, stress or depression
- Physical inactivity
- Hiatal hernia
- Delayed gastric emptying
- Medication
- Autoimmune disease (scleroderma)
- Pregnancy
- Certain foods and drinks
- Certain eating habits
Lifestyle approach
If you suffer from heartburn for a longer period, it is advisable to discuss this with your doctor.
Many of the risk factors mentioned are points that can be eliminated or reduced through lifestyle changes. If you remove the cause, the effect will not occur.
Nutrition and eating habits
What, when and how you eat can have a major impact on reflux symptoms. If you are not sure what in your diet causes symptoms, it is useful to keep a food diary. Write down what you eat and when and note your reflux symptoms. Using this data, you can discover a connection between diet and the onset of your symptoms. These may differ per person. Common foods that trigger heartburn include acidic foods, such as citrus fruits, animal fat, fried foods, and spicy food.
Pay attention not only to what you eat, but also to your eating habits. Don't eat too fast or too much. An overfull stomach puts extra pressure on the sphincter at the transition from the esophagus to the stomach.
Do not eat too late or irregularly, because this goes against the natural circadian rhythm. Preferably do not eat in the last three hours before bedtime. A disruption of the circadian rhythm can also cause various complaints to the digestive tract. Fixed eating times during the day contribute to a correct balance in the day-night rhythm and digestion. In addition to daylight, meals at regular times are an important signal for our internal clock.
Water
Do not drink large amounts during meals. This dilutes the digestive juices and causes food to stay in the stomach longer. A full stomach leads to a higher pressure and can more easlily cause heartburn symptoms.
Drink enough water between meals, as this is important for the entire digestive system.
Temperance
Avoid stimulant foods and drinks that trigger heartburn. Think about:
- coffee and other caffeinated beverages
- chocolate
- alcohol
- artificial sweeteners
- fast and/or highly processed carbohydrates and
- carbonated drinks.
Tobacco smoking and alcohol consumption can reduce tension in the sphincter at the junction of the esophagus and stomach, facilitating reflux. In addition, smoking tobacco reduces the production of bicarbonate-rich saliva, which is important for buffering and clearing acid in the esophagus. Alcohol also has a direct harmful effect on the esophageal mucosa, which is prone to acid injury. Quitting smoking reduces the risk of heartburn and avoidance of alcohol is encouraged in individuals whose alcohol consumption causes reflux.
Deep breathing
A very small study showed that deep abdominal breathing can have a positive effect on reflux complaints. Although more research is needed, it is easy to apply. Take a few slow, deep breaths before you start eating. For example, while praying before eating.
Exercise
“Exercise will aid the work of digestion. To walk out after a meal, hold the head erect, put back the shoulders, and exercise moderately, will be a great benefit.... The diseasedstomachwill find relief by exercise.” Healthful Living, p.169
Sufficient low to moderate impact exercise is an important part of a natural lifestyle approach to reflux. Think, for example, of walking, jogging, cycling or swimming. Aim for at least 30 minutes, at least 3 times a week. If half an hour is too much, you can also split it up. More physical activity can also indirectly contribute to a healthy body weight.
A 20-minute walk after each meal supports digestion in several ways. It can prevent heartburn, constipation and other abdominal complaints.
The movements of walking can contribute to faster gastric emptying, which lowers the risk of heartburn. It can also help keep blood sugar levels more stable.
Not too much pressure
Pressure on the abdomen causes the acidic gastric juices to flow up into the esophagus more easily. Tight clothing can contribute to this. Therefore, try to prevent pants or belts that are too tight.
Also try to limit bending far forward. Bend your knees rather than bend forward. Lying down also increases the pressure in the abdomen. Therefore, it is better to take a walk after a meal, and not lie down with a full stomach.
Sleeping position
Many reflux complaints arise while lying in bed. In addition to not eating in the last few hours before going to bed, you can take a few measures to reduce the risk of complaints during the night.
By raising the head of the bed by 15 cm, the stomach contents flow less quickly up into the esophagus. You can do this by placing something sturdy under the bed. Another option is to place a wedge-shaped pillow under the mattress.
The anatomy of the stomach allows gastric juices to rise more easily when you lie on your right side. That is why it is best to sleep on your back or left side.
Stress reduction
Lower your stress by surrendering your worries to God, because stress has a negative effect on the gastrointestinal system. Stress can, among other things, lead to changes in the mucous membranes, microbiome, and motility, which can lead to constipation. Stress can also be the cause of an excessive production of stomach acid and a low production of digestive juices.
Medication and supplements
Medications can be helpful if the complaints have arisen recently. Long-term use is not recommended due to side effects. These medications can cause an increase in abdominal discomfort or increase the risk of serious conditions, including heart problems, dementia, bone fractures, and stomach cancer. Inform yourself and make a plan together with your healthcare provider.
In addition to addressing the lifestyle factors mentioned above, there are also supplements and herbs that can support heartburn.
- A combination of zinc and L-carnosine 75 mg (2x per day) can protect the wall of
the esophagus and stomach.
- Chamomile works anti-inflammatory and reduces cramps. Steep 1 tablespoon of
dried chamomile flowers in 1 liter of cold water overnight. Take a half to 2
tablespoons of this chamomile water 3-4 times a day. This is also suitable for
children. Pay attention to any allergies to chamomile, especially if you are familiar
with hay fever or a sensitivity to plants and flowers.
- Liquorice is anti-inflammatory and heals inflamed tissue. You drink the tea
or chew on a licorice stick before meals. Be careful with licorice if you are familiar
with high blood pressure.
- Marshmallow is also an herb that can heal and protect inflamed tissues
mucous membranes. You can use marshmallow powder as tea or use in capsules.
Do not take this herb at the same time as prescribed medication, because it
absorption of those medicines (and thus their effectiveness) can be reduced.
- Aloe vera also protects the mucous membranes and has an anti-inflammatory
effect. You can take 10 ml or 2 tablespoons of this per day.
The supplement arginine and peppermint (including other mint herbs) relax the sphincter in the upper part of the stomach and are therefore not recommended for heartburn. Peppermint is recommended for a bloated feeling.
Disclaimer
The information on this website is educational and general in nature. The blogs on this site are not a substitute for medical diagnosis, personal advice, or treatment from a qualified health care professional.
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