“Heartburn” is a term given to a
feeling you get in your upper abdomen and chest, usually after eating. It gets
its name from the fact that it can make you feel like your heart is on
fire. The condition is caused by a variety of factors. The one common denominator:
when it hits, you’ll want heartburn relief—and fast.
What Causes Heartburn?
Heartburn occurs when acids from the
stomach pop up through the esophageal sphincter (the muscle at the bottom of
the esophagus) and enter the esophagus, burning the lining. Heartburn can be
caused by something as simple as eating a big spicy meal. It typically passes
as the food digests and as you swallow the acid back into your stomach.
Other causes of heartburn can be digestive or related to other health
issues, including:
Gastroesophageal Reflux Disease (GERD)
– also called “acid reflux”, this is a condition in which stomach acid
regularly enters the esophagus. A weak or diseased lower esophageal sphincter
(LES) cannot keep the opening with the stomach properly closed.
- Medications –aspirin, ibuprofen,
pharmaceuticals
- Alcohol – stimulates the production of stomach
acids but the effects vary by person (1)
- Smoking – nicotine can relax the LES and other
muscles of the esophagus, and stimulate the production of stomach acid. In
addition, routine coughing that accompanies regular smoking puts pressure
on the LES, eventually weakening it. (2)
- Hiatal hernia – when a part of the stomach
enters the upper abdomen, it can put pressure on the LES, causing acid
reflux
- Pregnancy – pressure on the lower abdomen can
cause indigestion and heartburn
- Scleroderma – a chronic disease of the body’s
connective tissue
- Sarcoidosis – inflammation of lung, lymph, or
other organ tissues
- Heart attack
- Cancer
- Obesity
- Stress
- Too much or too little stomach acid
What Does Heartburn Feel Like?
Symptoms of heartburn can feel like a
hot irritation in the stomach, chest, or throat. It can also be felt as a spasm
or shooting pain. If it becomes chronic, disorders of the esophagus can occur
due to deterioration of the oesophageal lining. This condition can contribute
to esophageal cancer. However it feels to you and regardless of how
often it may occur, you’ll need to know how to stop heartburn. Before you rush
over to the pharmacy for antacids, try the remedies below.
Here are 8 ways to keep your stomach acid where it
should be: in your stomach!
1.
Don’t Overeat
The muscle at the bottom
of your esophagus controls the entry of food into the stomach. In a case of
acid reflux, this muscle may be weakened, allowing contents of the stomach to
go up into the esophagus. If there’s pressure on the muscle from an over-indulged
stomach, it’s more likely that stomach acid will push its way up, causing
heartburn.
2.
Manage Your Weight
Obesity has been
definitively linked to acid reflux. Part of the problem is excess pressure (due
to surrounding fat) on the abdomen and part is the food that is consumed.
Problems with the digestive system caused by carrying excess weight include
diseases of the esophagus as well.
3.
Apple Cider Vinegar
for Heartburn
It may seem
counterintuitive as a heartburn remedy, as vinegar is itself an acid, but
organic, raw, unfiltered apple cider vinegar alkalinizes the body. It also
stimulates the release of the necessary stomach acids. Additionally, the cloudy
“mother” sediment found in raw, unfiltered apple cider vinegar contains
enzymes, fiber, and proteins that ease acid reflux. (5) Taken with a teaspoon
of honey in a cup of warm water, it is soothing and nourishing.
4.
Avoid Foods That
Cause Heartburn
Some foods are known to over-stimulate stomach acid. Taken in excess,
these can lead to acid rebounding up into the esophagus. These include:
- Alcohol
(especially red wine) – relaxes LES and reduces esophagus function (6)
- Milk
chocolate – cocoa, fat, and caffeine can all promote heartburn (7)
- Coffee
– caffeine can be an irritant and coffee is very acidic
- Fatty
or fried foods
- Garlic
– garlic affects some people but not all. If you have heartburn or reflux
after eating food with a lot of garlic, you’ll know it’s one of the
ingredients to cut.
- Raw
onions – people who frequently suffer from heartburn are likely to find
onions a trigger food.
5.
Chew Gum
Chewing natural gum (not
sweetened with aspartame) increases saliva and reduces acid in the esophagus.
Avoid peppermint and spearmint flavors, as these can relax the LES and worsen
your condition. (11)
6.
Stay Away From Soft
Drinks
All carbonated beverages
have bubbles that explode in your esophagus and stomach, putting pressure on
the LES. Almost all commercial sodas are acidic as well. Replace your cola
habit with fresh fruit and vegetable juices or warm digestion-boosting tea instead.
7.
Modify Your Sleeping
Position
The position of your stomach
and pressure on your esophagus have a lot to do with experiencing heartburn at
night. In fact, many people with GERD have trouble sleeping.
8.
Sleep on an Empty
Stomach
Lying down soon after eating increases the risk
of heartburn, as the stomach acids are churning away as they digest. In fact, a
2005 study found that people who go to sleep within 3 hours of eating are
significantly more likely to suffer from GERD.
