Heartburn Go Away!
Heartburn is something most adults will experience during their lifetime. It can be described as a burning sensation behind the breast bone and can often feel as if it is creeping up your throat. Heartburn is a symptom of Acid Reflux, which is caused by an incompletely closed lower esophageal sphincter, (LES.)
Here are a few ways you can reduce or prevent heart burn symptoms.
1. Keep a food diary: this should include what you ate that day as well as what activities you participated in and what you were wearing. By tracking your food intake, you will start to notice what foods are your heart burn triggers and this will make it easier for you to avoid them.
2. Slow down, eat smaller bites and portions: by eating slower, you will be less likely to overeat. eating smaller bites and portions will allow your digestive system to work more efficiently without producing more acid.
3. Wear looser fitting clothing: by wearing clothes that fit, you reduce the amount of pressure you are putting on your internal organs. By reducing the pressure on your organs, you also reduce the likelihood of acid reflux.
4. Cut back on alcohol and tobacco: alcohol and tobacco both work to weaken your LES making it that much easier for your stomach acid to aggravate your esophagus leading to more heart burn.
5. Maintain a healthy weight: carrying around extra weight causes increased pressure on your LES and your other internal organs. By increasing your activity level, making healthy eating choices and drinking more water, you can reduce your body weight.
6. Sit up: Don’t lie down within 3-4 hours after eating, because lying down with a full stomach makes stomach contents press harder against your lower esophageal sphincter.
Hopefully with a few of these tips, we can all make it through the holidays without being visited by our pesky friend Heartburn.