Written By: Vivian BenjaminWhat is Heartburn
Heartburn is a common medical condition that affects almost anyone around the world. It is an unpleasant burning sensation in the chest after eating a large meal. It can be mistaken for indigestion or acid reflux. However, all these conditions happen after a meal. Prolonged condition of heartburn leads to Gastroesophageal Reflux Disease. Causes of Heartburn When you consume a large meal the stomach is stretched hence; the entrance to the stomach might get loosened. Stomach contents especially stomach acid might leak up into the oesophagus. The digestive fluid in the stomach contents irritates the oesophagus, which may cause a burning sensation on the chest thus; leading to heartburn. Consuming certain foods such as spicy, acidic or fatty food can increase the chances of heartburn. Apart from that there are several causes of heartburn which include:
Symptoms of Heartburn Apart from a burning feeling in the chest, other symptoms accompany heartburn and these include:
These conditions often worsen if you lie down or bend over. Complications of Chronic Heartburn As with most acute medical conditions prolonged and untreated heartburn can develop into chronic heartburn which causes Gastroesophageal Reflux Disease subsequently; resulting in complications such as Barrett’s Oesophagus (inflammation of the oesophagus). This condition can increase the risk of developing oesophageal cancer. Similarly, inflammation of the oesophagus can also result in scarring and eventually difficulty in swallowing. 5 Tips to Manage Heartburn Holistically Although modern medicine has created numerous treatments or medications that can help with heartburn, avoiding the causes can help curb heartburn. Holistic approaches are the best interventions to be practised to restore healing to your mind, body, heart and soul. Since heartburn happens due to food primarily and the gastrointestinal system, let’s explore ways to nourish the gastrointestinal system. 1. Dietary modifications Nutrition Spicy, acidic and fatty food can irritate the oesophagus so try to minimize these kinds of food. If you do want to consume these foods try not to have large intakes but eat in small frequency. We all know that consuming a variety of plant-based food is nutritious. It has been proven beneficial to us since ancient times. Plant-based food nourishes the gastrointestinal system tremendously so, try increasing the amount of plant-based food. Probiotics are microorganism that provides health benefits to the body when consumed. They can be found in fermented foods and dietary supplements. Prebiotics are food consumed to enhance the activity of the microorganisms inside your body. Examples of food include- garlic, onion, asparagus, wheat, honey, rye, barley, soybean, banana, peas, beans, seaweeds, and microalgae. Hydration Being fully hydrated helps in digesting and absorbing your food healthily. You don’t need to drink just water to maintain hydration. You can consume plenty of healthy beverages as part of your daily diet. To illustrate, you can incorporate medicinal plants tea such as turmeric, blue pea, and hibiscus tea. These medicinal plants tea not only keeps you hydrated but is highly nutritious. 2. Lifestyle changes There are various lifestyle changes you can apply for better digestion and to avoid heartburn. Managing healthy weight is essential as being overweight can trigger heartburn. Burning tobacco generates numerous chemicals, including nicotine, tar and carbon monoxide. Not only do these chemicals irritate your lungs but it also triggers heartburn. Engaging in moderate exercises or yoga can be beneficial in avoiding heartburn. 3. Manage stress positively The hormones released when a person is negatively influenced by stress, increase the heart rate, and blood pressure and affect the digestion process. There are numerous ways you can cope with stress but make sure it is balanced. Breathing techniques can also help in managing stress and aiding in healthy digestion which can help prevent heartburn. 4. Sleep Quality sleep has many health benefits for physical and mental health. In the same way, it also benefits your gastrointestinal health. A study has found that healthy sleep promotes healthy digestion. In the same way, you need to nourish yourself with good-quality sleep to enhance the gut microbiomes. 5. Medication Certain types of medications such as antibiotics irritate the stomach and oesophagus. Overuse of antibiotics has been a major public health concern recently. People are always seeking to take antibiotics even for the common cold or other minor illnesses. Avoid the usage of antibiotics or OTC medication before discussing with your doctor if you have heartburn or concerns about the condition. All in All Consuming food is vital to support your body to lead a healthy life. You may like to eat certain kinds of food but what happens when those foods can cause you conditions like heartburn? Heartburn may be a minor illness nonetheless if left untreated can lead to oesophageal cancer. Nourishing your gastrointestinal system can help your body to nourish you. Medications can help in treating heartburn however; most medications have side effects. Nutrition Takes explores 5 simple holistic interventions you can apply to avoid heartburn. Share in the comments section about what you think about these approaches. Alternatively, if you have different insights do also share. References 1. https://www.ncbi.nlm.nih.gov/books/NBK279254/ 2. Provenza D et al. (2024); Managing Heartburn and Reflux in Primary Care; JAAPA; 37(3): 24-29. 3. Ronni F (2022); Gastroesophageal Reflux Disease; The New England Journal of Medicine; 387: 1207 – 1216.
2 Comments
Philo
13/5/2024 02:08:32 am
A very good and useful article to maintain a good and healthy life. The tips stated by the author can prevent heartburn and very useful guide to everyone. Sometimes we can’t refuse or avoid spicy food especially on certain occasions. But after eating we regret by satisfying ourselves saying it’s ok once in awhile . Also the antibiotics should be avoided. Thanks Vivian for the info. God bless.
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Vivian Benjamin
13/5/2024 08:31:52 am
Thank you for your comments, Philo. Yes, you are right that at times we may not be able to refuse spicy food however; there is always a counteraction we can take to calm our stomach by drinking milk or herbal teas. :)
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