Heartburn can be painful and depressing. Did you know that it is possible to prevent and heal it without taking medicines? These 10 ways to prevent heartburn can enhance the quality of your life overall!
1.Eat a ripe banana
A banana’s high potassium content makes it a fairly alkaline food, which may help to counteract the stomach acid that is irritating your esophagus. On the other hand, Unripe bananas are less alkaline, contain more starch, and may actually be an acid reflux trigger for some people. So make sure you pick a ripe banana. Other alkaline foods that may help with heartburn include melons, cauliflower, fennel, and nuts.
2.Chew sugar-free gum
Chewing gum stimulates the production of saliva. This works to reduce heartburn because saliva promotes swallowing, which helps keep acid down, and neutralizes stomach acid that has refluxed into your esophagus.
3. Keep a food journal and avoid trigger foods.
Certain foods and beverages can cause acid reflux and heartburn. Keeping a food and symptom log can help you identify the most likely foods to cause you problems. Once you’ve identified them, stay away from them as much as possible.
4. Resist the urge to overeat or eat quickly.
When it comes to preventing heartburn, eating smaller portions at meals can help. With a large amount of food in your stomach, the valve that keeps stomach acid out of your esophagus may be under more pressure, increasing the risk of acid reflux and heartburn. Also, try eating smaller meals more often. Eating quickly can also cause heartburn, so take your time chewing your food and drinking your beverages.
5. Avoid eating late at night, snacking before bed, and eating before exercise.
Lying down with a full stomach might exacerbate acid reflux and heartburn symptoms. To give your stomach plenty of time to empty, don’t eat within 3 hours of going to bed. It’s also a good idea to wait at least two hours before working out.
6. Wear loose-fitting clothing
If you’re prone to heartburn, tight-fitting belts and clothing that squeeze your belly may be contributing to your symptoms.
7. Change your sleeping posture.
Acid reflux and heartburn can be prevented and relieved by sleeping higher than your feet with your head and chest. You can accomplish this by placing a foam wedge under the mattress or elevating the bedposts with woodblocks. Piling pillows on top of one other isn’t always helpful, and it might potentially make your symptoms worse. Additionally, sleeping on your left side is known to promote digestion and may help to prevent acid reflux in the stomach.
8. If you are overweight, take action to decrease your weight.
Excess weight increases the risk of acid reflux and heartburn by putting additional strain on your stomach. The first two stages to maintaining a healthy weight and decreasing extra weight are to eat a well-balanced diet and get 150 minutes of physical exercise per week.
9. Quit smoking if you’re a smoker.
Smoking inhibits saliva production and diminishes the efficacy of the valve that prevents stomach acid from entering the esophagus, both of which increase the likelihood of heartburn. Quitting smoking can lower the frequency and severity of acid reflux, and in some cases, remove it altogether.
10. Decrease your stress levels
Chronic stress has a physical impact on your body, delaying digestion and making you more susceptible to pain, among other things. Stomach acid reflux is more common the longer food lingers in your stomach. Additionally, having an increased sensitivity to pain can make you feel the burning pain of heartburn more intensely. Acid reflux and heartburn can be prevented or alleviated by taking actions to lessen stress.
If you’re experiencing heartburn frequently, consult your doctor before taking heartburn medications regularly since these drugs can interfere with many other medications and affect your underlying health conditions.
If you have severe heartburn and if it persists or worsens after taking steps to relieve it, consult your doctor. In some cases, heartburn can be a sign of an underlying condition, such as gastroesophageal reflux disease (GERD), or possibly a side effect of a medication you’re taking.