| Heartburn is a common digestive complaint which | | | | production of stomach acid. Both these factors lead to |
| affects an estimated 15 million Americans every day, | | | | an increased risk of heartburn. So opt for 4-6 small |
| and 60 million once a month. Relief of mild heartburn is | | | | meals or snacks, and allow a maximum of 3 hours |
| typically achieved through diet and lifestyle changes, | | | | between eating. In addition, choose foods that are |
| although medication (eg. antacids) is usually necessary | | | | "easier on the stomach" and more more easily |
| if the heartburn is caused by gastroesophageal reflux | | | | digested.Avoid Acidic FoodReduce your intake of very |
| disease (GERD).What is Heartburn? What Are The | | | | acidic foods by avoiding items such as: tomatoes, |
| Symptoms?Heartburn is a digestive problem: it has | | | | tomato-based sauces, citrus fruits, rhubarb, |
| nothing to do with your heart. It occurs when small | | | | gooseberries, unripe fruit, vinegar and acidic pickles or |
| amounts of stomach acid accidentally rise up the | | | | relishes.Cut Down On Fatty and Spicy FoodFried or |
| esophagus (the food canal running from the mouth to | | | | very fatty foods, including candy, encourage indigestion |
| the stomach) causing symptoms like a burning pain in | | | | and should be avoided or eaten sparingly. So go easy |
| the chest which rises towards the throat. Sufferers | | | | on butter, mayo, sausages, salami, pate, meat pies, and |
| may even taste the fluid in the back of the mouth, and | | | | full-fat cheese. The same applies to very spicy food |
| this is called acid indigestion. In many cases the pain | | | | such as: black pepper, chili peppers, curry, mustard and |
| and burning sensation is relatively mild, but sometimes | | | | other hot spices, as well as raw onions and |
| is so severe that patients think they are experiencing a | | | | garlic.Avoid Carbonated DrinksFizzy or carbonated |
| heart attack.What Are The Causes Of Heartburn?In | | | | soft drinks cause belching and upward pressure on the |
| general, the immediate cause of heartburn is the acidic | | | | lower esophageal sphincter (LES), increasing the |
| digestive juices which leave the stomach and rise up | | | | likelihood of heartburn. The best drinks include: water, |
| the esophagus. The acid burns the tissue of the | | | | herbal teas or diluted non-citrus fruit juices. Please also |
| esophagus causing inflammation and pain - a condition | | | | note that some soft drinks (eg. cocoa, coffee, orange |
| called esophagitis. Heartburn may also occur in | | | | juice) are not helpful for heartburn as they can |
| pregnancy when the baby is pressing up against the | | | | over-relax the LES, thus encouraging the backward |
| underside of the diaphragm and squeezing the | | | | flow of acid from the stomach.Eat More Fiber, |
| stomach. An occasional episode of acid-regurgitation | | | | Especially Soluble FiberConstipation can lead to extra |
| or indigestion is quite normal. But persistent heartburn | | | | strain on abdominal muscles and increase the risk of |
| (eg. twice a week), is usually a sign of something more | | | | heartburn. To prevent constipation, eat more high-fiber |
| serious. The two most common underlying causes of | | | | foods such as: oats, apples, pears, dried apricots and |
| heartburn symptoms are gastroesophageal reflux | | | | vegetables. When increasing fiber intake it's also |
| disease (GERD), and hiatal hernia.Gastroesophageal | | | | important to increase your water intake by at least 40 |
| Reflux DiseaseGERD is characterized by a failure of | | | | fl oz a day.Reduce Alcohol ConsumptionAlcohol is not |
| the muscular valve, known as the lower esophageal | | | | helpful to heartburn for several reasons. So take steps |
| sphincter (LES), which is located at the bottom of the | | | | to reduce your intake to one unit a day, or avoid it |
| esophagus. The function of this valve is to keep acid in | | | | altogether. Alcohol is also a source of non-nutritious |
| the stomach and prevent it leaking back up the | | | | calories and can contribute to overweight.Other |
| esophagus. When this valve doesn't work properly, | | | | Digestive TipsFor digestive disorders like heartburn, |
| reflux (leak-back) and heartburn can occur. Factors | | | | some dietitians and alternative health experts |
| that contribute to gastroesophageal reflux disease | | | | recommend patients to eat (or cook with) |
| include obesity, pregnancy, smoking and, in particular, | | | | digestion-friendly aromatic herbs like basil, camomile, |
| hiatal hernia.Hiatal HerniaHiatus or hiatal hernia is a | | | | caraway, dill, fennel, rosemary and thyme. They also |
| condition in which part of the stomach herniates | | | | recommend that you end each meal with a glass of |
| (protrudes) upwards into the chest through the hiatus | | | | herbal tea (eg. camomile, fennel) to reduce acidity and |
| (opening) in the diaphragm normally only occupied by | | | | wind.Lifestyle Improvements To Reduce |
| the esophagus. This puts extra pressure on the LES | | | | HeartburnThere are several lifestyle changes that can |
| valve preventing it from closing properly. As a result, | | | | help to reduce the symptoms of heartburn. One |
| stomach acid leaks into the esophagus causing | | | | obvious one is to stop smoking, as tobacco smoke |
| heartburn. The underlying cause of hiatal hernia is | | | | increases acidity in the stomach. Other recommended |
| unknown. Contributory factors include: obesity, | | | | changes include:Avoid placing extra strain on your |
| pregnancy, constipation, abdominal muscle strain, and | | | | abdomen or chest. Wear loose-fitting clothes, and do |
| smoking.Dietary Treatment For HeartburnIn cases of | | | | not overstretch or lift heavy weights.Do not lie down |
| persistent heartburn, dietary improvements are not | | | | after eating, and try not to eat anything for at least |
| sufficient. So as well as advocating a digestion-friendly | | | | three hours before going to bed. The less there is in |
| diet, your doctor is likely to recommend one or more | | | | your stomach when you come to lie down, the lower |
| of the following types of medication. Antacids to | | | | the risk of heartburn.To minimize night-time discomfort, |
| neutralize the acid in your stomach; H2 blockers or | | | | raise the head end of your bed by about 3 inches by |
| proton pump inhibitors to reduce acid production; or | | | | using bed-blocks or by placing a solid object under the |
| prokinetics to strengthen the lower esophageal | | | | bed-legs. This helps to prevent stomach acid from |
| sphincter and expedite stomach-emptying. However, if | | | | leaking backwards into the esophagus. Do not use |
| heartburn symptoms are mild and occur only from time | | | | extra pillows - you simply end up with a stiff neck as |
| to time, usually you will be advised to make the | | | | well as heartburn!Heartburn symptoms can be caused |
| following changes to your diet.If Overweight, Switch To | | | | by certain over-the-counter drugs, such as aspirin, or |
| A Healthy Weight Loss DietObesity, especially excess | | | | other pain-killers or anti-inflammatories. So if you take |
| fat on the chest and abdomen, is a common | | | | this type of medication regularly, check with your |
| contributory factor to GERD and hiatal hernia, and | | | | doctor or pharmacist that it's safe to continue.Linda |
| therefore to heartburn. So if you are obese (BMI > 30), | | | | Smith B.Sc., RD, aged 51, is a qualified dietitian and |
| take steps to normalize your weight and thus reduce | | | | nutritional consultant. She is part of the editorial team at |
| your risk or symptoms of heartburn. Choose a healthy | | | | which provides a range of information about diet, |
| calorie-controlled diet and customize it by following the | | | | nutrition and weight management to more than 5 million |
| eating tips below.Stop Eating Large MealsA big meal | | | | visitors per year. |
| distends the stomach and causes a rise in the | | | | |