That fiery sensation in the chest known as heartburn or acid reflux is often associated with eating foods like chili or an order of loaded nachos. But while certain foods can be the culprit, other diet and lifestyle habits may play a larger role, says Dr. Lauren B. Gerson, associate professor of gastroenterology and medicine at
Stanford University Medical Center.
In fact, making the right changes could mean an improvement in symptoms within a week, says Gerson. That's especially good news for the 10 percent of Americans Gerson says experience heartburn on a daily or weekly basis (this chronic heartburn is often referred to as GERD or gastroesophageal reflux) as well as the 40 percent who experience it once a month.
So get ready to put out the fire -- here are the diet and lifestyle habits researchers believe may help ease heartburn and acid reflux.
Remember: if symptoms don't improve, or if you have trouble sleeping because of acid reflux or experience trouble swallowing, chest or stomach pains, nausea and vomiting, see your doctor right away.
What to do:
Eat an early dinner
"When you're lying down, many of the normal defenses against acid like gravity and peristalsis (the muscle contractions necessary to digest food) are compromised," says Gerson. That means if you go to bed with a full stomach, you're putting your body in a position where heartburn is more likely to occur. Eating dinner three to four hours before hitting the hay, says Gerson, should give food enough time to digest and empty out of your stomach first. When you do have to eat late at night, choosing foods that are low in fat may help curb heartburn.
Don't overeat
Bigger isn't better when it comes to acid reflux and GERD sufferers. Essentially, the larger the meal, the more food that gets left in the stomach to possibly come up the other direction, says Gerson. Instead, trim portion sizes and eat four or five small meals throughout the day, rather than over-doing it with large portions two or three times a day.
Avoid weight gain
Studies have shown that the more weight someone gains, the more likely they are to have reflux. Even if you gain weight, but remain in the normal weight range, you're at an increased risk for reflux, says Gerson.
Being overweight, however, also works against reflux and GERD. "The main cause of reflux is that the lower esophageal sphincter muscle relaxes and stomach acid rises up," says Gerson. "Being overweight causes it to relax more. It's partially because of hormones that are released when you're overweight and partially because of increased abdominal pressure."
Sleep with the head of your bed elevated
More than half of patients with chronic GERD report nighttime symptoms, says Gerson. Research has found sleeping with your head and chest higher than your feet decreases the amount and duration of reflux episodes, she says. Try placing six- to twelve-inch blocks under the bedposts at the head of your bed, or sleeping on a wedge to raise your upper body.
What to avoid:
Eating foods high in fat
Fatty foods tend to stay in the stomach longer, which delays emptying and increases your chances of reflux, Gerson says. If you're also eating a large quantity -- say, a burger and a large order of cheese fries -- you could be setting yourself up for even more discomfort.
Smoking
Nicotine has been associated with weakening the lower esophageal sphincter and contributing to GERD, says Gerson. However, she says, there's not strong research to show an improvement in symptoms after quitting. Even so, there are a number of advantages to your health if you quit.
Spicy foods, citrus fruits and juices, chocolate, wine, coffee, caffeine and carbonated beverages
The jury is still out on these foods and drinks. "There is some evidence that these can relax the sphincter muscle," she says. "But there's still not strong evidence that cutting them out of the diet causes symptoms to improve."
Her advice? "I don't believe in total deprivation." If you get heartburn after drinking red wine, go easy on the red wine; if you love chocolate, try eating a small amount, like half a chocolate bar, and see how your tolerate it, she says. The food triggers for heartburn are completely different from patient to patient, she says. "Most patients are not bothered by all of these things, but have one or two that bother them."
By
Stephanie Tweito Jacob
Now, while all f these tips makes sense, I'm all about doing things naturally. So, one tip that I've been told (I haven't tried it yet b/c I rarely experience acid reflux) is boiling a sliced white potato and drinking the juice from it once it cools off a little. It's worth a try! Until next time, stay healthy!
Lata, CHAN, PJ-1
