Did you somehow experience a sudden burning sensation in your chest while you’re just eating? You’re probably experiencing heartburn, which is very common. Around 46% of the world’s population suffer from it regularly. The good news is, natural fixes are available to help you get relief from heartburn.
People, when suffering from heartburn, usually reach for antacids like calcium citrate, alginic acid, and calcium carbonate. Unfortunately, these medications have side effects like diarrhea, gas, constipation, and swelling of hands, feet, and ankles. Thus, taking them regularly is not recommended. Aside from this, antacids don’t address the root of the problem – its effects are just temporary.
In order to reduce the need for over-the-counter medication, here are some of the effective tips you can follow to get rid of heartburn once and for all:
Avoid Dietary Triggers
Avoid foods that have a higher chance of causing heartburns, such as spicy foods. These foods contain capsaicin, which slows down digestion. Also avoid chocolates, mint, onions, fatty foods, and carbonated beverages as all of them can relax the muscles in the esophagus, making it easier for acid reflux to occur.
Since people nowadays are too busy, they were not even able to chew their food properly. This leaves the stomach with more digesting to do, and if it doesn’t have enough acid to finish its job, that’s when you’ll start to experience the burning sensation or the regurgitation of food.
Simply chewing your food for a longer amount of time can help improve your body’s digestive processes. Also, limit your food intake to smaller portions so that the stomach can do its job more efficiently.
Lose Some Weight
Heartburn is often experienced by obese people or those who lack physical activity. This is because of the extra weight in the midsection that exerts added pressure on the stomach and organs. You will experience a significant decrease in heartburn incidences once you have attained a healthier weight through proper diet and exercise,
Boost Stomach Acid
If you are one of those people who can’t produce the needed amount of stomach acids without some help, then you should take digestive enzyme supplements, which contain pepsin or hydrochloric acid. Also, drinking apple cider vinegar before or after eating can help improve stomach acid production.
Reduce Intake Of Alcohol And Caffeinated Beverages
Because beverages can alter the digestive tract and its functions, consuming them will only worsen heartburn and other digestive problems such as ulcers and hernias. Aside from this, alcohol and caffeinated drinks are acidic so they can irritate the lining of the digestive system and cause an increase in inflammation, thereby reducing stomach acid production and poor digestion.
Eat Nutritious Foods
Try to eat foods that are not spicy, not processed, and are rich in nutrients because they are easy to digest. Eat more dark leafy greens, avocados, salmon, grass-fed beef, pastured chicken, squash, and ginger.
When you’re stressed, you are relying on the sympathetic nervous system for the fight-or-flight response. This is not good for your digestion, which is controlled by the parasympathetic system. Try to reduce your stress levels by deep breathing, yoga, or meditation.