We’ve all felt the effects of heartburn. Maybe it was after that one party when you ate a lot more than you should and definitely went a little overboard on the hamburger toppings. Perhaps, it was that night you finished off that tray of pizza loaded to the max with onions and you tossed and turned all night cause your chest was on fire.
Heartburn can be a serious condition is a lot more prominent than you may originally thought. A recent survey showed that about twenty percent of all American adults will have a moderate case of heartburn at least once a month. Some choose to take action against it by changing their lifestyles while others just choose to ignore it and make it worse.
If you find that you are a frequent sufferer of heartburn, there are some steps you can take to minimize its effects. You can help decrease the likelihood of heartburn by keeping in mind these few but important tips:
Avoid any high in fat meals. They tend to stay in the stomach longer. Greasy or fried are especially harmful and can weaken the esophagus’s muscles.
Do not smoke and drink any alcohol before, during, or after meals. Both smoking and alcohol will weaken the muscles of your esophagus.
Wait about two hours after a meal before exercising if your heartburn gets worse after exercise.
Don’t lie down or go to bed for about two to three hours after eating. As you lie down, it is physically easier for stomach contents like acid to splash up toward your throat. When you are sitting up or standing, gravity maintains those same stomach contents stay at the bottom of the stomach.
Eat a diet high in fiber. A recent health study found that people who followed a high-fiber meal plan were less likely to suffer from any acid reflux symptoms, regardless of their body weight. You can get fiber from whole grains, fruits, vegetables, beans, nuts and seeds.
Stay away items like chocolate, peppermint, caffeine, alcohol, and fatty foods that may irritate a damaged esophagus lining. Acidic foods such as citrus fruit and citrus juices are will also give you problems.
Try not to eat excessively large meals since the more food in your stomach; the more likely it is for stomach contents to splash upwards towards your esophagus. What you’ll want to do is try eating four to five small meals instead of two or three big ones.
Some doctors recommend chewing gum after meals to stimulate saliva production. Just make sure the gum you choose is NOT a peppermint flavor.
Plan out your meals to encourage slow but sure weight loss if you are overweight. Extra weight around the midsection will press against the stomach and increase the pressure going up toward your esophagus.
Have a glass of water at the end of every meal to dilute and wash down any stomach acid may have been splashed up into the esophagus.
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