Heartburn
By Mary Kearl
Acid What?
Ever felt that burning sensation behind your lower breastbone, that bitter acid taste in your mouth, or had the feeling that food or liquid you just swallowed was resurfacing? You may be one of the 40 of Americans who experience acid reflux, or heartburn, monthly. Here are simple lifestyle changes you can make to prevent and treat these digestive pains.
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Chew on This
This may come as a surprise, but chewing gum is actually good for heartburn. Chewing gum works in the same acid-neutralizing way by soothing the esophagus and washing acid back down to the stomach. You can also try sucking on hard candies, which ups your spit production, creating a natural barrier to stomach acids. But don't chew on mint -- it is one of several spices that can irritate the gastric lining and can be troublesome for heartburn sufferes, cautions the National Heartburn Alliance.
Shrink Meals
Large meals take longer to digest, increasing your chances for reflux. Try spreading three to five smaller meals throughout the day. Portion control will also help you drop extra pounds that add pressure to your stomach, causing acid to push up into your esophagus. The good news is that studies have shown moderate weight loss helps.
Relax!
Numerous clinical studies have shown the correlation between stress and heartburn. A recent survey indicated stress was associated with more than 50 percent of heartburn episodes. According to the National Heartburn Alliance, this occurs because stress can increase your sensitivity to refluxed acid, reduce your pain threshold and increase the frequency and/or severity of heartburn symptoms. Try de-stressing by doing deep breathing, meditation, massage or yoga.
Cut Food Culprits
Watch for foods that increase acid activity and slow digestion. According the American Gastroenterological Association these include high-fat foods, spicy dishes, tomatoes, mustard, vinegar, citrus fruits, carbonated beverages, peppermint and spearmint, coffee, alcohol and yes, chocolate. Experts say you're likely to see a substantial improvement if you cut out such foods. However, a recent Stanford study found that dietary changes were less effective than medications. Consult with your doctor before making major changes.
Quitting Time
According to the National Heartburn Alliance, nicotine found in cigarettes and pipes inhibits saliva production, your body's natural defense against offending digestive acids. On top of that, smoking may also stimulate stomach acid activity while simultaneously impairing your lower esophageal sphincter valve, which prevents stomach acids from returning to the esophagus. Talk about a triple whammy!
Exercise Caution
Be cautious about strenuous exercise that requires bending over, lying flat and/or jostling movements. Standing upright keeps gastric contents from moving upward, but when activities like workouts alter your body position, the protective effect of gravity may be reduced, often upsetting the contents of your stomach and causing acids to back up into the esophagus. Some heartburn boosting fitness activities include jogging, aerobics and jumping rope.
Warm Up Right
The best game plan for having a good time and avoiding any undesired heartburn activity - wait two hours after a meal before working out. The National Heartburn Alliance recommends taking these additional precautions before exercising: choose a high-carb, low-fat and low-protein pre-workout meal and get plenty of water for easy digestion. Don't carb-overload on concentrated sports drinks. Instead, dilute them to three-quarters strength or half-strength solution, to increase hydration and decrease acid activity.
Rethink Sleeping Habits
Remember to wait two to three hours between eating and sleeping. When you're ready for bed make the most of gravity. Try elevating the head of your bed by placing 6-inch blocks under its legs or by placing a wedge (available in medical supply stores) under your upper body to prevent acid creeping up the esophagus. Whatever you do, don't use extra pillows! That'll worsen reflux by bending you at the waist and compressing your stomach.
Check Your Cabinet
Are you being treated for asthma, heart problems, blood pressure, arthritis or osteoporosis? How about anxiety, insomnia, depression, Parkinson's disease, muscle spasms and cancer? If you're taking prescription medicine for any of these conditions or taking hormones, you might be increasing your chances of heartburn. Talk to your doctor about substituting an alternate treatment plan, or supplementing these acid-inducers with medicines that fight heartburn.
