Heartburn is a very uncomfortable situation whose symptoms can be alleviated through simple measures, such as improving eating habits, increasing the consumption of foods rich in fiber, avoiding drinking during meals and eating at least 2 hours before bed, for example. .
Heartburn occurs due to the arrival of gastric juice into the esophagus, which causes a feeling of discomfort and burning, as well as belching and a bad taste in the mouth, which can occur due to pregnancy, unhealthy eating habits, being overweight or taking medication. . Discover the main causes of heartburn.
Although heartburn symptoms can be easily combated through changes in habits, if it is persistent, it is important that a gastroenterologist is consulted so that the cause of these symptoms can be defined, and thus the most appropriate treatment can be started.
Some tips to relieve heartburn and reduce the frequency of symptoms are:
1. Avoid foods that cause heartburn
Foods that cause heartburn cause excess gastric juice to be released because they are more difficult to digest or contain many preservatives, fats or sugars. These foods include all processed foods, such as cookies, frozen foods, sauces, sausages and soda, for example.
Furthermore, there are foods that, despite their natural origin, cause heartburn because they require extra effort from the stomach for digestion, such as citrus fruits, peppers and drinks that contain alcohol or caffeine such as wine, green tea, black tea and coffee.
Check out a more complete list of foods you should avoid.
2. Include easily digestible foods in your diet
The most recommended foods for those suffering from heartburn are mainly those of natural origin and easy to digest, such as non-citrus fruits, vegetables and legumes in general. This way the stomach does not need to produce more gastric juice to dissolve them, avoiding heartburn.
Furthermore, fruits such as pears and aromatic herbs, such as basil and rosemary, for example, can be used during crises to relieve the burning sensation. Check out 6 home remedies to relieve heartburn during a crisis.
3. Reduce the amount of food at meals
To reduce the frequency of heartburn attacks, it is advised that the person reduces the amount of food eaten per meal. This happens because when the stomach is fuller than normal, it can end up producing more gastric juice than necessary, in addition to facilitating reflux, which worsens heartburn.
4. Go to bed 2 hours after your last meal
People who suffer from heartburn may have the pit of their stomach a little more open than normal, and when they lie down right after a meal, the gastric juice, which digests the food, may end up rising and causing a burning sensation.
Furthermore, it is recommended that the position when lying down is on the left side of the body, as the stomach has a small curvature that remains upwards in this position, preventing gastric juice from causing burning in the pit of the stomach or throat.
5. Don’t drink and eat at the same time
Consuming liquids during meals, even those of natural origin, such as fruit juice and even water, is not recommended for those suffering from heartburn. Because, the acid present in the stomach, when mixed with the liquid that was ingested, doubles in quantity, and this makes it easier for the gastric contents to rise to the esophagus, generating a burning sensation.
Furthermore, the consumption of soups and broths is also not recommended for those suffering from heartburn.
6. Don’t skip meals throughout the day
Gastric juice is always being produced by the body, even during sleep. Therefore, skipping meals can leave the stomach mucosa exposed for a long time in direct contact with the acidic pH of the gastric juice, causing burning, and in more serious cases even gastric ulcers. See what the symptoms of gastric ulcers are and how they are treated.
7. Avoid obesity or overweight
Being overweight in some cases can cause heartburn, as the excess fat around the stomach muscles puts pressure on, pushing gastric juice out of the organ, causing burning and even possible damage to the esophagus. If heartburn is caused by these factors, it is recommended that you consult a nutritionist so that weight loss can be done in a healthy and appropriate way.
Bibliography
- NHS. Heartburn and acid reflux. Available at: <https://www.nhs.uk/conditions/heartburn-and-acid-reflux/>. Accessed on Aug 25, 2020
- FDA. Disposal of Unused Medicines: What You Should Know. Disponível em: <https://www.fda.gov/drugs/safe-disposal-medicines/disposal-unused-medicines-what-you-should-know>. Acesso em 25 ago 2020
- AMERICAN ACADEMY OF FAMILY PHYSICIANS.. Heartburn. Available at: <https://familydoctor.org/condition/heartburn/>. Accessed on Aug 25, 2020
