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?

WHAT CAUSES HEARTBURN

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

4 ESSENTIAL STEPS FOR HEARTBURN RELIEF

1)LISTEN TO YOUR BODY

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

2) EAT SMALLER MEALS

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.
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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.

3) LOWER YOUR STRESS

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

4)CONSIDER MEDICATIONS YOU ARE TAKING

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

IF YOU WANT TO TAKE ANOTHER STEP, THEN CHECK OUT:
BONE BROTH DIET – DOES IT REALLY WORK?

RESOURCES
1)https://my.clevelandclinic.org/health/diseases/9617-heartburn-overview
2)https://www.mayoclinic.org/diseases-conditions/heartburn/symptoms-causes/syc-20373223
3)https://draxe.com/heartburn-remedies/
4)https://draxe.com/acid-reflux-symptoms/
5) https://unsplash.com/photos/BdTtvBRhOng
6) https://unsplash.com/photos/ie8WW5KUx3o
7) https://unsplash.com/photos/0VsCjn87Syc
8)https://medicine.wustl.edu/news/popular-heartburn-drugs-linked-to-fatal-heart-disease-chronic-kidney-disease-stomach-cancer/?fbclid=IwAR1bfD9rguk8d8yH8xpyEq9NjK8ZOVll_6Ei6thSer6yNaHLJRKs7Y1F5ic
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

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