Heartburn brings with it an annoying burning sensation in your lower chest, and sometimes leaves a sour taste in your mouth. It occurs when the stomach’s acidic digestive juices flow backward into the esophagus. Normally, the esophagus is protected by a valve called the esophageal sphincter, or LES. But sometimes the valve relaxes allow stomach acids in, which irritates the esophageal lining, leading to heartburn.
So are there natural remedies to avoid this problem?
Yes, says Nicole Egenberger, naturopathic doctor and clinic director of Remede Naturopathics, an integrative clinic in New York City. Here’s what she recommends:
Step 1: Recognize Heartburn Typically, heartburn occurs after a heavy meal, or when you lay down after eating. Pregnant women often experience heartburn in the later stages of pregnancy. But there are other causes, Egenberger, says: nutritional deficiencies, bacterial infections, stress and overuse of pain relievers and alcohol can all cause digestive disturbances that lead to heartburn.
Step 2: Avoid Foods that Can Cause Reflux One of the most natural ways to treat heartburn is to avoid certain foods. Foods high in acid -- such as coffee, citrus fruit, juices, tomatoes and tomato-based sauces -- often trigger heartburn. Alcohol, carbonated drinks, chocolate, spicy and fatty foods and dairy can also cause problems. Egenberger also recommends avoiding potential food allergens and overusing NSAID pain-relievers, such as aspirin, ibuprofen, and naproxen.
Step 4: Adjust Your Eating HabitsEgenberger also recommends eating smaller meals. This gives your stomach time to digest the food without putting pressure on the esophageal sphincter. Avoid eating within two or three hours of bedtime, or lying down after a meal. A full stomach can more easily reflux when you are lying flat. For these same reasons, save strenuous exercise until your food has had time to digest.
Step 5: Make Lifestyle Changes According to the National Digestive Diseases Information Center, University of Maryland Medical Center, there are some lifestyle changes you can make to help decrease the probability of heartburn: If you are overweight and having trouble with heartburn, losing just 10 to 15 pounds may solve the problem. Quit smoking: Cigarette smoke contains chemicals that can weaken the esophageal sphincter.
Wear clothing or belts that fit loosely around your waist. Tight waistbands or belts squeeze the stomach and cause heartburn.
Stress can also cause heartburn, so try meditation or other stress-relievers such as yoga or tai chi.
Step 6: Try Natural RemediesIf you find heartburn is a regular problem, DGL (deglycyrrhizinated licorice) has been shown to relieve symptoms when chewed before a meal, Egenberger says. “This, along with L-glutamine, can help to repair the lining of the stomach,” she says.
Tip 6: See your Doctor if NecessaryIf this is a recurrent problem, Egenberger recommends seeing your doctor.
“You should always consult a doctor,” she said. “Chronic acid reflux can lead to a Barrett’s esophagus, a precancerous state, or ulceration of the esophagus, which can, in turn, lead to a dangerous hemorrhage.”
Normally, however, heartburn is a common condition, but can be treated with some simple adjustments to diet and lifestyle.