Heart Burn Prevention Management... Some Important Tips!

On many very occasions we do have heart burn. Heartburn is a condition characterized by a burning feeling in the chest and a sour or bitter taste in the mouth. Heartburn typically develops when the acidic contents of the stomach flow back, or regurgitate, into the esophagus, the muscular tube that carries food from the throat to the stomach. Approximately one in ten adults experiences heartburn once a week. Heartburn is more common in pregnant women because of the pressure the expanding uterus exerts on the stomach. Normally the contents of the stomach are held in place by the lower esophageal sphincter (LES), a muscle at the lower end of the esophagus that allows food to pass into the stomach.

If this muscle relaxes, or is too weak, the food can flow out of the stomach and back into the esophagus. There are several reasons why the esophageal sphincter may relax. Substances found in some spicy foods, alcohol, or in cigarettes may cause the muscle to relax. Overeating or being overweight can increase pressure in the abdomen and stomach enough to weaken the muscle of the sphincter.

In order to prevent the splash up of stomach content or stomach acid, follow some simple tips :

1. Avoid lying down for 2 – 3 hours after eating. When lying down, the contents are easily splashed upwards towards lower esophageal sphincter.

2. Avoid items that weaken the LES muscle like; peppermint, fatty food, spicy and tangy food, chocolate, alcohol, beverages, citrus fruit or juice, tomatoes, chillie or black pepper.

3. Avoid eating large meals because of their volumes in the stomach; the contents are likely to splash upwards. Try eating small meals at regular intervals.

4. Avoid high fat meals, as they tend to stay in stomach for a longer time.

5. Avoid smoking and drinking, especially before, during and after meals.

6. Chew Gum (a non peppermint flavor) to stimulate saliva production as bicarbonate in the saliva reduces the acidic content.

7. Reduce weight in a planned manner if overweight.

8. Drink small glass of water at the end of meal to dilute the acidic contents of the food down the stomach.

9. Plan on heartburning beverages like: water, mineral water, decaffeinated tea, non citrus juice, and non fat or low fat milk.

10. Avoid beverages like: sodas, citric juices, alcoholic beverages.

11. Eat high fiber diet as it is less likely to have acid reflux symptoms. You’ll find fiber in whole grains, fruits, vegetables, beans, nuts and seeds.

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