What to remember:
- Nearly half of people over 50 suffer from heartburn.
- They are characterized by a burning and sour feeling in the stomach.
- Heartburn can be the result of a variety of factors, ranging from dietary habits to underlying illnesses.
- Gastroesophageal reflux disease (GERD) is the main cause of heartburn.
- Simple everyday actions and natural remedies can effectively relieve heartburn.
Have you ever felt that sour stomach feeling after a meal ? Don't worry, you're not alone! Heartburn is one of the most common stomach ailments in the population. Nearly half of those over 50 suffer from it. Whether occasional or chronic, it's unpleasant and can disrupt our daily well-being. That's why it's important to better understand it and find remedies to relieve it effectively and lastingly. Let's take a look.
What is heartburn?
Heartburn, also known as pyrosis, is characterized by a burning, sour feeling in the stomach (just below the chest). This unpleasant sensation can be felt in the upper abdomen or in the throat. Heartburn usually occurs after eating or drinking, especially after large, fatty, or spicy meals. This phenomenon occurs when stomach acid backs up into the esophagus. More than just an occasional discomfort, heartburn can disrupt the daily life and quality of life of those who suffer from it.
What causes heartburn?
Heartburn can be the result of a variety of factors, from dietary habits to underlying illnesses. Understanding these causes can help you better manage your symptoms and take preventative measures to reduce the impact of heartburn on your daily life.
Gastroesophageal reflux disease (GERD): the most common cause 🍋
Gastroesophageal reflux disease (GERD) is the main cause of heartburn. This occurs when the lower esophageal sphincter (LES) malfunctions, allowing stomach acids to back up into the esophagus. GERD may be an occasional occurrence for some people, but for others, it can be a frequent occurrence, causing unpleasant symptoms such as heartburn, acid regurgitation, and chest pain.
An unbalanced diet and poor eating habits 🍔
A diet high in fat, spicy foods, citrus fruits, chocolate, caffeine, and alcoholic beverages can weaken the sphincter that separates the stomach from the esophagus and worsen heartburn. These types of foods increase stomach acid, which promotes reflux. Additionally, eating large meals, not taking the time to eat, or eating right before bed can increase pressure on the stomach and lead to episodes of acid reflux.
Overweight and obesity ⚖️
Being overweight is a major risk factor for heartburn. Excess weight can put extra pressure on the stomach, which can lead to more frequent reflux. Additionally, studies have shown that obesity can weaken muscles, including the LES, making it more likely for acid to back up into the esophagus.
Pregnancy 🤰🏼
Along the same lines, pregnancy can also cause heartburn because the weight of the baby puts pressure on the stomach, preventing the anti-reflux mechanism from functioning optimally.
Smoking 🚬
Smoking can worsen heartburn in several ways. First, the nicotine in cigarettes can weaken the anti-reflux mechanism, thus promoting the occurrence of gastroesophageal reflux. In addition, smoking increases stomach acid production and reduces saliva production, which can worsen heartburn symptoms.
Some underlying illnesses 🤒
Certain conditions can be associated with heartburn. Hiatal hernias, for example, occur when the upper part of the stomach slips through the diaphragm and into the esophagus, which can facilitate acid reflux. A malformation of the diaphragm or sphincter can also lead to this same dysfunction. Additionally, gastric or duodenal ulcers can also cause heartburn in some people.
What are the symptoms associated with heartburn?
Heartburn is a burning sensation in the stomach (just below the chest) , often described as acid rising up the throat. In addition to this characteristic sensation, symptoms include acid regurgitation, chest pain sometimes mistaken for heart problems, nausea, vomiting, and frequent belching. Many people with heartburn report increased symptoms at night, especially when lying down. This is because lying down facilitates gastroesophageal reflux, increasing the risk of heartburn episodes during sleep.
What are some tips and natural remedies to relieve heartburn?
Simple steps to relieve your heartburn
# Adopt a diet that maintains acid-base balance
To measure the acidifying or alkalizing nature of a food, German acid-base balance specialist Thomas Remer developed an index called PRAL. This index evaluates the acid load of a food. To put it simply, meat, fish, eggs, grain products, and dairy products will tend to acidify (lower the pH) your body. While fruits, vegetables, and certain beverages like wine and tea will alkalize it (increase the pH). So make sure to have at least 50% of your plate composed of alkalizing foods.
# Avoid food triggers
Some people may be more sensitive to certain foods (spicy foods, citrus fruits, chocolate, coffee, carbonated drinks, fatty foods, etc.). It is therefore important to identify the foods that trigger heartburn so that you can avoid them.
# Eat smaller meals
Eating smaller meals more frequently rather than large meals can help reduce pressure on the stomach and therefore prevent acid reflux.
# Avoid eating just before going to bed
Eating too close to bedtime can increase the risk of acid reflux during the night. Try to eat your meals at least two to three hours before bed.
# Raise the head of your bed
By slightly elevating your head and torso, you create an angle that prevents acid from rising due to gravity. You can use extra pillows or wedges under the legs of your bed to create this angle. Always make sure it's comfortable for you.
# Avoid tight clothing
Wearing tight clothing can put extra pressure on your stomach and worsen heartburn, so opt for loose, comfortable clothing.
# Quit smoking
As we discussed earlier, smoking can weaken the anti-reflux mechanism, increasing the risk of acid reflux. Quitting smoking can therefore help relieve your heartburn.
Relieve Heartburn with Natural Remedies
There are several natural remedies that can help relieve heartburn. Here are some of the most commonly used natural remedies for heartburn relief.
# Ginger
Ginger is a natural anti-inflammatory that can help calm the stomach and reduce acidity. You can consume it as ginger tea by steeping fresh ginger pieces in hot water.
# Chamomile
It can help reduce stomach inflammation. You can have a cup of chamomile tea.
# Aloe vera
Known for its stomach-soothing and anti-inflammatory effects, you can drink aloe vera juice or chew a piece of aloe vera gel to relieve heartburn.
# Apple cider vinegar
Although it may seem counterintuitive due to its acidic taste, apple cider vinegar can help balance stomach acidity. Mix one tablespoon of apple cider vinegar in a glass of water and drink it before meals to prevent heartburn.
# Honey
Honey has anti-inflammatory and stomach-soothing properties. Take a tablespoon of pure honey or add it to ginger tea for a soothing effect.
Lacking inspiration? Discover our anti-heartburn recipes to provide lasting relief from your daily life.
These tips and natural remedies can help relieve occasional heartburn. However, if you experience frequent, severe, or persistent heartburn, it's important to consult a healthcare professional for an accurate diagnosis and a treatment plan tailored to your situation.
