Heartburn, a burning sensation in the chest caused by acid reflux, is a joint discomfort experienced by many. While it can be an occasional annoyance, chronic heartburn can significantly impact one’s quality of life. Fortunately, experts have provided valuable insights into managing and alleviating this discomfort effectively.
Dietary Adjustments
One of the primary recommendations from experts is to make mindful dietary choices. Avoiding trigger foods like spicy, acidic, and fatty meals can significantly reduce the frequency and severity of heartburn. Instead, opt for lean proteins, whole grains, fruits, and vegetables, which are easier on the digestive system.
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Portion Control
Eating large meals or lying down immediately after eating can exacerbate heartburn symptoms. Experts advise consuming smaller, more frequent meals throughout the day and avoiding food intake at least two to three hours before lying down.
Elevate The Upper Body
Simple changes in sleeping posture can make a significant difference. Elevating the upper body using an extra pillow or a wedge pillow can help prevent stomach acid from flowing back into the esophagus during sleep.
Stay Hydrated
Proper hydration is essential for overall health, including digestive health. Experts recommend sipping water throughout the day to maintain adequate hydration levels. However, avoiding excessive consumption during meals is advisable to prevent diluting stomach acid.
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Manage Stress
Stress and anxiety can exacerbate heartburn symptoms. Engaging in relaxation techniques such as deep breathing, meditation, or yoga can help manage stress levels and reduce the occurrence of heartburn.
Avoid Smoking And Excessive Alcohol
Smoking and excessive alcohol consumption can contribute to acid reflux. Experts strongly advise against smoking and recommend limiting alcohol intake to alleviate heartburn symptoms.
Over-The-Counter Remedies
For occasional heartburn relief, over-the-counter antacids or acid-reducing medications can be effective. However, consulting a healthcare professional before prolonged or frequent use is crucial.