Does the word “heartburn” remind you of something painfully familiar? 40% of Americans experience it at least once a month, and 80% of discomfort occurs at night. Are you tired of looking for ways to relieve it? Turns out, the answer may be a lot simpler than you think: just a few habit changes.
We have prepared a list of simple things you can do to get rid of the problem and avoid it.
Choose The Best Sleeping Position
When it comes to heartburn, the way you sleep is very important. For people who suffer from it, the best sleeping position is on the left side, as it helps with digestion.
Another way to sleep is with your upper body elevated, as it prevents stomach acid from flowing into the esophagus.
Keep in mind, however, that lifting your head with just regular pillows won’t help, so use a wedge-shaped one or find another way to raise the headboard about 6 inches.
Pay Attention To What You Eat
Avoiding trigger foods may be the best thing you can do to prevent heartburn. The list includes citrus fruits, coffee and caffeinated drinks (also sodas), mint, tomatoes, alcohol (especially red wine), chocolate, garlic, onions, and spicy foods.
And of course, stay away from junk food and processed foods – the better you eat, the better your body will digest!
Pay Attention To How You Eat
Continuing on the topic of nutrition: do not inhale the food. Eat slowly, chew well, and divide your daily portion into small portions: instead of having 2 large meals throughout the day, eat 5 smaller meals. Do not eat excessively hot or cold food.
Another important thing to note: wait at least 2 hours after eating before going to bed, don’t run to the fridge at night!
Take Care Of Your Body
That means quitting smoking and heavy drinking and losing weight. A generally healthy body definitely contributes to the stabilization of gastroenterological processes.
You may be excited to learn that losing even a few pounds can bring quick relief from heartburn. This is what recent studies show.
Scientists are still not sure how it works, but one of the guesses is that excess fat puts extra pressure on the stomach, causing the fluid to rise.
So if no other lifestyle changes are helping you fight heartburn, talk to your doctor about healthy ways to lower your BMI below 25.
Know Your Superfoods
They say, “Know your enemy”, but you should definitely know your allies too! When it comes to fighting and preventing heartburn, these superfoods will be by your side: vegetables, non-citrus fruits, ginger, oatmeal, lean meats and egg whites.
What do they all have in common? These products do not trigger acid reflux, they help the digestive system to function properly (for example, by containing fiber), and they are all low in fat.
And speaking of fats: you should not, by any means, completely exclude them from your diet! On the contrary: you simply have to consume the healthy ones.
They can be found in olive and sunflower oil, avocado, walnuts, and flaxseed. By the way, sunflower seeds are a great remedy to use at home during a heartburn attack!
As you can see, we provide at least 5 non-medical ways to treat and prevent heartburn. All it takes is a little daily effort and making the right lifestyle choices.
However, these can be the hardest things, right? What would you choose? Get the recipe or change your life step by step every day?