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Heartburn

Preventing and Managing Heartburn

Heartburn, or acid reflux, is the name given to the burning sensation in the chest that often follows an indulgent meal.

The condition is caused by part of the stomach contents, mixed with stomach acid, passing upwards into the food pipe or esophagus.

Heartburn is more likely to occur following a spicy, acidic or fatty meal, and when you are lying down. A fat-laden or highly spiced meal just before bed is an invitation to heartburn in people who are susceptible.

Risk Factors
You are more likely to suffer from heartburn if you smoke, consume caffeine, or drink alcohol. These activities cause the sphincter muscle between the stomach and esophagus to relax and weaken.

ou are more likely to suffer from heartburn if you are overweight, or are pregnant (when the growing uterus puts pressure on the stomach, squeezing out part of its contents).

Here are some pointers on preventing heartburn:

Avoid eating so much that you feel overly full. It is better to eat smaller meals, more frequently.
Avoid foods and beverages that trigger reflux of stomach contents by relaxing the lower esophageal sphincter. These include beverages containing caffeine, such as coffee, tea, hot chocolate, cocoa and colas; carbonated beverages; citrus fruits and juices; tomatoes and tomato sauces; peppers and onions; chocolate; spicy and fatty foods.
Give up smoking. The chemicals in cigarette smoke weaken the sphincter muscle as they pass into the blood.
Avoid alcoholic beverages. Alcohol relaxes the lower esophageal sphincter and increases the production of stomach acid. If you must consume alcohol, consider these tips: Use water or club soda to dilute your drinks; consume water in between full-strength drinks, and choose white wine instead of red.
Don’t wear tight belts or pants/skirts with tight waistbands, which can put pressure on the stomach.
Don’t lie down for at least two hours after eating. Doing so will allow undigested stomach contents to leak into the esophagus.
Sleep on your left side. Sleeping on the right side can exacerbate heartburn due to the effect of gravity on the curvature of the esophagus.
Consider investing in one of the products developed especially for acid reflux sufferers, such as Gaviscon® liquid or foaming tablets. These products form a foaming barrier that prevents stomach acid from irritating the esophagus.

Preventing Embarrassing Gas
Although eating complex carbohydrate foods is good for your health, the gas these foods produce is often uncomfortable and embarrassing. If you suffer from gas (flatulence) after eating beans, broccoli, cabbage, whole grains, onions, etc., you may want to try Beano®. This dietary supplement contains the enzyme alpha-galactosidase which breaks down the sugars that cause gas to build up in the intestine. Two to three Beano® tablets taken before the first mouthful of gas-producing foods will help prevent discomfort and embarrassment.