Living the Healthy Life: How Do You Prevent Heartburn?

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ExcersieIn today’s modern times, most of the diseases are due to lifestyle choices. Most of the disease suffered by people are the result of how they live their lives and how they take care of themselves.

Meaning to say, to have a sound mind and body, a person should make healthy choices, like exercising, eating healthy foods, and getting plenty of rest.

Still, there are instances wherein trying to live a healthy life is harder than it sounds. For example, you can’t prepare a healthy meal some days, because you may be running late for work. An option instead is go to a fast food restaurant and order a quick meal. This is not a good practice, since most meals in fast food chains are unhealthy and have a lot of fat, salt and preservatives.

This scenario is just one of the many instances that prevent you from living a healthy life. As a result, people commonly suffer from an array of health problems. One of the diseases many people complain about is heartburn.

Heartburn is a condition where a person experiences pain in the chest area, yet this condition has nothing not to about having heart problems. The culprit here are the stomach acids. Therefore, how does this happen, and most importantly of all, how do you prevent heartburn?

Step 1: Understand How Heartburn Starts

heartburnHeartburn is a term used by individuals to describe pain caused by stomach acids. The medical term for this condition is gastroesophageal reflux disease (GERD).

This disease takes place when the valve that separates the stomach from the gullet weakens. This ring of muscles closes, preventing the acid contents from flowing back up.

In the case of an individual with GERD, this band of muscles fails to close fully, or opens at a wrong time. This results to regurgitation of acid contents. Since acid is corrosive, it may burn the linings of the gullet. Irritation is the reason why people with GERD experience heartburn.

Step 2: Get to Know GERD

It is hard to imagine that the real cause of GERD is still unknown. However, there are factors that could be a result for its occurrence. One is when the pressure in the stomach is higher than what the sphincter can hold. The pressure in the stomach arises when after eating a large meal, and then bending or stooping forward. Pregnancy may also be a factor, since there is compression of the stomach to give space for the growing womb

Step 3: Recognize Your Risk Factors

smokingThere are other factors may cause the sphincter to weaken and trigger its occurrence. These are smoking cigarettes and drinking alcoholic drinks.

Aside from that, people who ages 35 to 45 years old are also at risk. There are a number foods you may want avoid, such as:

  • Garlic
  • Chocolate
  • Tomatoes
  • Citrus Fruits
  • Peppermint
  • Coffee
  • Spicy foods
  • Alcoholic Beverages
  • Fatty Foods
  • Being overweight

heart burnKeep a food journal for a month or two. Whenever you have heartburn, make note of what you ate, and soon you’ll see a distinct pattern.

That way, you’ll know what your heartburn triggers are, so you can avoid them in the future. Though the symptoms of GERD are not that alarming, you should still follow the proper treatment for it.

In fact, people who suffer from GERD for a long time may end up with serious complications. Among these are ulcers along the gullet lining and even esophageal cancer. To prevent further health problems, you should start taking care of yourself and be watchful about the triggering factors of GERD you need to avoid.

Step 4: Halt Your Heartburn

Eat healthy foodsThere are approaches for heartburn relief that you may try. The following are some of the top ways to get rid of heartburn symptoms:

Eat healthy foods. Even though you practice eating healthy dishes, be aware that there are healthy food options that may aggravate your GERD symptoms.

Examples of these foods are tomatoes, peppers, legumes, beans, and citric fruits, like lemons and oranges. Foods that you may include in your diet are oats, organic yogurt, olive oil, sweet potatoes and green, leafy vegetables.

Lose the belly fat. If you are carrying a few more pounds than you should, losing just 10 percent of your body weight can bring you heartburn relief. Many people even stop having heartburn entirely, once they reach their healthy weight.

Sprinkle herbs, not spices. Spices adds flavor to our meals, yet they can be irritating to the stomach. You may still indulge on a flavorful meal by replacing spices with soothing herbs, instead. Examples of flavorful herbs you can sprinkle on your foods are oregano, parsley, sage, thyme and basil.

Stop the soda pop. Quenching your thirst with an ice-cold soda during a hot afternoon is refreshing; however, this relief won’t last long, since soda will soon cause you some indigestion. Instead of drinking soda, a great alternative to quench your thirst is through drinking herbal tea or a plain ice water. You can also mix plain seltzer with a splash of low-acid fruit juice, like raspberry or apple.

almond milkCut out caffeine. Most people love drinking coffee in the morning since this dose of caffeine perks them up. If you have heartburn, then you should consider changing this habit since this would only trigger the effects.

There are other ways to give your day a jump-start. It could be drinking almond milk topped with cinnamon or a warm herbal instead.

Opt for antacids. Taking these medicines is great if you are having mild problems with acidity. Most antacids today are available over the counter. This is the reason some tend to abuse its use. This is a bad idea, since this may cause the condition to worsen. So, take antacids only when you need them.

The aforementioned are few of the guidelines that you may follow if you want to prevent your heartburn from recurring. Now that you know the answer to the question, how do you prevent heartburn, then do not hesitate it to your friends who are also suffering from heartburn, too.

 

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