5 simple steps for handling fiery heartburn and acid reflux

  • Mon,11 Feb 2019 09:18:43 AM

There’s nothing worse than finishing a delicious meal with an uncomfortable bout of heartburn.

The unpleasant sensation is usually caused by stomach acid, which leaks into the oesophagus and travels up towards the throat, commonly causing what’s known as acid reflux.

Woman Suffering From Acid Reflux Or Heartburn-Isolated On White Background
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Many of us will be familiar with the tell-tale signs – pain in your chest, a burning at the back of your throat that gets worse when you lie down – but how can you avoid feeling it in the first place?

Here, we asked Arun Thiyagarajan, medical director at Bupa Health Clinics (bupa.co.uk), to give us his top tips for beating the burn.

1. Avoid food and drink triggers

“People who regularly get heartburn will often find that it’s either caused, or made worse by, certain types of food and drink,” says Thiyagarajan. “For example, excessive alcohol or caffeine intake is likely to trigger heartburn if you’re prone to it, so you should take notice of this and manage your intake appropriately.”

It’s bad news for fast food lovers, as he says that fatty and fried foods like burgers and chicken wings can commonly lead to heartburn. That being said, each person is different, so it’s important to monitor your heartburn and understand what triggers it for you.

2. Take time out for you

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Stress and anxiety can lead to many health issues if left unchecked, but what you might not know is that it can also be a trigger for heartburn.

“If you find yourself struggling to manage your work-life balance, or feeling constantly anxious about other things, try to understand why this is and take steps to help yourself better manage it,” says Thiyagarajan. “This means making more time for the things you enjoy, such as going for a walk, reading a book or spending more time with family.

“If you’re struggling to manage symptoms of stress or anxiety, don’t be afraid to speak to your GP who will be able to help you,” he adds.

3. Manage your weight

Man Tying Running Shoe, Preparing to Running for Losing Weight
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Being overweight can be one of the leading causes of heartburn, so getting in better shape can be key to reducing your symptoms, advises Thiyagarajan.

There are other benefits too. “By starting to exercise regularly and better managing your diet, you’ll also reap other rewards such as feeling fitter and stronger both physically and mentally, as well as getting better quality of sleep and being more productive.”

4. Elevate your waist

“Heartburn is brought on when acid leaks from your stomach and up to your oesophagus. This means lying down can make symptoms worse, which can make it tricky if you’re experiencing symptoms when it’s time for bed.”

Elevating your body from the waist up can help tackle this problem, by using gravity. “A common way of doing this is by adjusting the angle you’re sleeping at, using a wedge pillow. This will elevate your head, shoulders and torso while still keeping you comfortable,” says Thiyagarajan.

5. Steer clear of cigarette smoke

Yellow warning tapes with inscription HEARTBURN
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Smoking comes with many serious health risks, and on top of an increased risk of cancer and heart disease, it can also be a major trigger for heartburn.

“While you may think that smoking will provide relief when feeling uncomfortable, it will only make symptoms worse over time,” says Thiyagarajan. “This can also be true of passive smoking, so be wary of those smoking around you and try and remove yourself from those situations if need be.”

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