The main cause of heartburn is the consumption of fatty, industrialized foods and carbonated or alcoholic beverages, for example. For this reason, heartburn can be prevented and even cured with small changes in the diet, with the introduction of natural foods, such as fruits, vegetables and legumes for example. In addition, certain precautions may also be necessary, at the time of the crisis, in order to reduce discomfort, such as sleeping only on the right side of the body.
Heartburn is common and it is the excess of gastric juice in the stomach, which generates the sensation of localized burning or in the throat, accompanied by a bad taste in the mouth, nausea or constant burping. Check out the top 10 causes of heartburn.
However, if it is persistent it is important to consult a doctor to define the specific cause and indicate the correct treatment, as in some cases heartburn can be caused by the bacteria H. pylori, in this case, it may be necessary to use antibiotics to fight it.
For people who suffer from heartburn, there are tips that can reduce flare-ups and their frequency:
1. Avoid foods that cause heartburn
Foods that cause heartburn cause the excess release of gastric juice because they are more difficult to digest or because they contain too many preservatives, fats or sugars. Among these foods are all processed foods, such as cookies, frozen foods, sauces, sausages and soda, for example.
In addition, there are foods that, despite being of natural origin, cause heartburn by requiring extra effort from the stomach for digestion, such as citrus fruits, peppers and drinks that contain alcohol or caffeine such as wine, green tea, black tea and coffee.
Check out a more complete list of foods to avoid.
2. Include easily digestible foods in the diet
The most suitable foods for heartburn sufferers are mainly those of natural origin and easy to digest, such as non-citrus fruits, greens and vegetables in general. This way the stomach does not need to produce more gastric juice to dissolve them, avoiding heartburn.
In addition, fruits such as pear and aromatic herbs, such as basil and rosemary for example, can be used during crises, to relieve the burning sensation. Check out 6 home remedies to relieve heartburn during the crisis.
3. Reduce the amount of food at meals
To reduce the frequency of heartburn attacks, it is advised that the person reduce the amount of food eaten per meal.This is because when the stomach is fuller than normal, it may end up producing more gastric juice than necessary, in addition to facilitating reflux that worsens heartburn.
4. Lie down 2 hours after the last meal
People who suffer from heartburn may have a slightly more open stomach than normal, and when you lie down right after the meal the gastric juice, which makes the food digest, may end up rising and cause a burning sensation.
Still, it is indicated that the position when lying down, is that of the left side of the body, as the stomach has a small curvature that remains upward in this position, preventing the gastric juice from causing burning in the mouth of the stomach or throat.
5. Do not drink and eat at the same time
Consuming liquids during meals, even those of natural origin, such as fruit juice and even water, is not recommended for heartburn sufferers. Because, the acid present in the stomach when mixed with the liquid that has been ingested doubles in quantity, and this facilitates that the gastric content is able to rise to the esophagus, generating the burning sensation.
In addition, the consumption of soups and broths is also not suitable for heartburn sufferers.
6. Don't skip meals throughout the day
Gastric juice is always being produced by the body, even during sleep. In this way, skipping meals can leave the stomach lining exposed for a long time in direct contact with the acidic pH of the gastric juice, causing burning, and in more severe cases even gastric ulcers. See what the symptoms of gastric ulcers are and how the treatment is done.
7. Avoid obesity or overweight
Being overweight in some cases can cause heartburn, as the excess fat around the stomach muscles puts pressure, pushing gastric juice out of the organ, causing burning and even possible damage to the esophagus. If heartburn is caused by these factors, it is recommended to follow up with a nutritionist so that weight reduction is done in a healthy and appropriate way.
Other important precautions
In addition to food care, certain actions are essential to reduce the intensity and frequency of heartburn, such as:
- Give preference to clothes that do not tighten the abdomen;
- Raise the head of the bed with an extra pillow, for example;
- Avoid stress and anxiety situations.
All these precautions are aimed at reducing the production of gastric juice and preventing the contents of the stomach from going up into the esophagus.
Nutritionist Tatiana Zanin talks about how to prevent reflux and heartburn with simple tips:
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Bibliography
- FDA. Disposal of Unused Medicines: What You Should Know. Available in: . Accessed on 25 Aug 2020
- AMERICAN ACADEMY OF FAMILY PHYSICIANS .. Heartburn. Available in: . Accessed on 25 Aug 2020
- NHS. Heartburn and acid reflux. Available in: . Accessed on 25 Aug 2020
