Quite a number of people suffer from heartburn. A few women who had not had heartburn before experience it with bloating when they are pregnant. Do not despair; there are tricks for beating heartburn and we’d like to share them with you.
Many people can identify foods and drinks that trigger the heartburn and the best thing is to avoid such foods and drinks. In case you don’t know the common culprits, we’ll share them with you so you can watch out for what may be a trigger food/drink for you.
- Carbonated or fizzy drinks are notorious so knock them off completely.
- Fatty or fried foods are known culprits so boil, broil or roast your food instead.
- Spicy food is another well known trigger so you may need to cut down on them especially peppers.
- Mild stimulants like tea, coffee, peppermint, cola can be irritants you may need to avoid. Try drinking green tea instead.
- If milk is a trigger for you, you may find you tolerate yoghurt better.
- Acidic fruits like citruses and tomatoes can be problematic so replace them with milder ones like pawpaw, watermelon, apples, pears and rock melons.
- Chocolate lovers should watch out because it can trigger heartburn too.
DAY TWO – TRICKS FOR BEATING HEARTBURN
Eat smaller portions of food.
When the stomach is full, it makes it easier for stomach acid to pass up to the oesophagus as the pressure from a full stomach weakens the muscles which are supposed to prevent this. The acid in the oesophagus gives the burning sensation in the upper middle part of the chest we often refer to as heart burn (though it has absolutely nothing to do with the heart).
When you eat smaller quantities, you prevent this from happening.
We however don’t want you to suffer from mal-nutrition because you’re not eating enough, so eat more frequently. You can split breakfast, lunch and dinner into two parts each and eat them about two to three hours apart.
DAY THREE – TRICKS FOR BEATING HEARTBURN
Practice eating right.
- Eating very quickly tends to make you eat more and fills you stomach very quickly. This puts pressure on the muscles which protect the oesophagus from stomach acid weakening them.
-Learn to eat slowly. Chew food thoroughly before swallowing.
- Trying to eat over a period of twenty minutes is a good way to guard your speed.
- Stay seated upright for up to 30 minutes after eating. You can get up and move around too just so long as you’re upright. No slouching, reclining or lying down.
- Have your last meal of the day at least two hours before bedtime and don’t snack at night.
DAY FOUR – TRICKS FOR BEATING HEARTBURN
- Exercise aids digestion. It helps the stomach to empty on time, prevents build up of gas and helps food in the intestines to move along.
- The easiest form of exercise you can adopt is walking. Walking 30 minutes a day, four to five times a week is a great way to keep fit, aid digestion, get rid of gas and reduce heartburn. For those who have joint pain, try swimming – a good form of exercise that’s gentle on the joints.
- Try not to exercise immediately after a meal as that triggers heartburn. Wait at least two hours after a meal before embarking on exercise.
- Being overweight predisposes a person to heartburn so the exercise can also help you shed a few pounds!
DAY FIVE – TRICKS FOR BEATING HEARTBURN
Talk to your doctor
- Some medicines can irritate a few people’s stomach or oesophagus causing heartburn while they have no such effect on the majority of people.
- If you have any condition requiring you to take medication and you’ve suffered heartburn before, be sure to tell your doctor.
- if you started experiencing heartburn after taking some medication and you feel it may be the medicine, see your doctor again.
If you have any other questions, the CWC team would be glad to help. Why not pay us a visit?
DR. OGUNSANYA MONISOLA. (CMD)