4 “Simple, Quick, and Easy” Steps To Relieving Your Heartburn

Heartburn came to be, because of the discomfort in the chest people tend to get when the stomach acid goes back up the esophagus. There may be multiple reasons why this is happening. Diet and lifestyle factors may be the biggest contributor to causing heartburn. But here are some questions you can ask yourself if you think you have heartburn:

red fire digital wallpaper

1)Do you burp, or belch countless times throughout the day?

2)Do you have a taste of sourness or bitterness in you mouth?

3)Do you feel like acid is backing up to your throat?

4)Does your stomach feel upset after eating?

5)Do you have discomfort in your stomach after eating?

6) 6)Do I have burning sensations in the stomach, chest, or throat?

It is considered normal if you get these symptoms after eating foods that produce more acid. If there are more consistent symptoms (chronic) then there may be more issues. Are you now wondering what causes these symptoms?


Heartburn is caused when the lower esophageal spincter (LES) becomes weakened or works improperly. The LES is what separates the stomach from the esophagus. When that happens, stomach acid has nothing to stop it from going back up into the esophagus. A normally functioning LES opens when the chewed food (bolus) travels down the esophagus to the stomach. When the LES stay open for too long it gives gas and food the chance to come back, giving you the symptoms of “reflux.”

The burning feeling people get is caused by the digestive juices from the stomach irritating the esophagus and throat. If left alone, then there is a good chance there will be increased inflammation. No worries because the most common causes may be:

1) Foods you are eating, that your body is rejecting
2) Overeating
3)Stress levels
4) Medications



Paying attention to your body after you eat something because it will tell you if it doesn’t like it. It is prevalent that you’re body is rejecting processed or highly acidic foods.

This is where an elimination diet will come in handy. STEP 1 of the elimination diet is to eliminate processed foods and highly acidic foods. If you do consume processed foods, then try your best to follow the “5 Ingredient Rule” and don’t buy anything that has ingredients you can not pronounce!

Some of the heartburn causing foods may be obvious, and some may not be so obvious. Some examples are alcohol, citrus fruits( grapefruit, lemon, oranges), and caffeinated beverages. Start with eliminating as many as you can, and slowly introduce them back in after a month of not consuming them. Do this one at a time.

baked pepperoni pizza with French fries


Overeating causes your stomach to overwork and therefore causing the LES to open up (the food has to go somewhere). Being aware of when you are full is essential. If you can go for a light jog after eating, then you are okay.
Eating smaller meals during breakfast, lunch, and dinner will help give your digestive system a break. It will help to add foods high in fiber, healthy protein, and healthy fat, so you get full. Include those with a variety of vegetables (taste the rainbow), and you have a complete meal.

Another helpful way of giving your digestive system a break is to make smoothies. One of the reasons smoothies can be beneficial is because it breaks down the food for you so that you can have an easier time digesting the meals, along with getting the nutrients. This is a good idea for dinner if you are worried about getting heartburn from laying down. Taste the rainbow, adding a variety of vegetables, adding healthy fats, and some bone broth protein. This will set you up for a successful dinner.

Commonly, people overeat for dinner and very close to bedtime. That is why it may be useful to eat your biggest meal during breakfast or wait at least 3 hours before laying down.


Learning ways to de-stress, will help with your heartburn as stress is directly related to how well you digest food. Have you heard of “rest and digest” VS “fight or flight?” You can’t “rest and digest” if you’re constantly stressed (fight or flight). You have may have heard of meditation being used for relaxation. It will bring you into the “rest and digest” state, so that you can have normal digestion.

woman sitting on sand


There is an underlying cause of heartburn, and medication covers up the symptoms, without fixing the underlying cause. It is also common to have REBOUND EFFECTS. Rebound effects are when you stop taking you heartburn medications, and then your heartburn is worse than before you started the medication.

There are many other medications, including antibiotics, that may also cause stomach issues. Antibiotics kill the bacteria in the stomach, good and bad. That is why it is good to eat probiotic-rich food while you are on antibiotics. You should also be consuming probiotic-rich food when you are not on antibiotics because it’ll help your gut stay healthy.

One study just completed showed that the long term use of the most common heartburn medication, Proton Pump Inhibitors (PPI’s), was linked to cardiovascular disease, chronic kidney disease, and upper gastrointestinal cancer. (8) PPI’s are used to reduce the production of stomach acid, in the wall of the stomach. With that it prevents ulcers and assists in the healing of ulcers that exist on the esophagus, stomach, or duodenum. (9)

reduce the production of acid in the wall of the stomach (that produces acid) thereby preventing ulcers and assists in the healing of ulcers that exist on the esophagus, stomach, or duodenum

six white medication pills on hand


5) https://unsplash.com/photos/BdTtvBRhOng
6) https://unsplash.com/photos/ie8WW5KUx3o
7) https://unsplash.com/photos/0VsCjn87Syc
9) https://www.google.com/search?q=proton+pump+inhibitors&rlz=1C1CHBD_enUS731US735&oq=proton+pump+inhibitors&aqs=chrome..69i57j0l5.5997j0j7&sourceid=chrome&ie=UTF-8

I do not diagnose, treat, heal, cure or prevent any illness, medical
condition or mental or emotional condition and nothing on our website,
its content or in our services is intended to diagnose, treat, heal, cure
or prevent any illness, medical condition or mental condition. Thomas
F Pearce Health Coaching provides health coaching information and
education. Our services are not medical or mental health advice.
Thomas F Pearce is a Health Coach, not a mental health or
healthcare professional. Nothing on our website, in our Content or in
our Services should be construed as healthcare or mental health
advice or as a substitute for a consultation with a healthcare or mental
health professional who can review and advise you on your specific
situation. Anyone choosing to implement any information on our
website or in our Services should obtain prior medical clearance from
a licensed or registered healthcare or mental health professional to
declare them sufficiently healthy, and determine that the information
on our website or in our services is appropriate and useful for them.
Do not disregard professional medical advice or delay seeking
professional advice because of information you have read on our
website, or received from us. Coaching is in no way to be construed
as psychological counseling, therapy or medical advice.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.