Heartburn occurs when your stomach contents or acids back up in the esophagus, according to the American Gastroenterological Association. Heartburn can usually be controlled through behavior modification in the form of lifestyle changes. These holistic heartburn cures will help diminish your heartburn symptoms and lead you to a more fulfilling and comfortable lifestyle.
Time Your Meals
Since heartburn commonly occurs after eating, schedule your meals. Do not eat your main meal two to three hours prior to your bedtime. Your food needs time to properly digest before sleep. The American Gastroenterological Association recommends that you do not lay down prior to that period. If you need to nap, do it sitting up. When you do eat, make certain you do not overeat. Decrease your portion sizes.
Exercise
Anxiety and stress may be causing your heartburn, states the Mayo Clinic. Exercise is the best stress-reducer since it can decrease your worrying, get your body moving, while also improving your mental outlook, states Holisticonline.com. While you are exercising, you are resting your brain's nerve cells that cause worrying, giving those cells time to renew themselves. Do an exercise you enjoy to lessen your chances of boredom. The Mayo Clinic recommends gentle exercise such as walking or riding a stationary bike. Going for a nature walk will not only give you exercise, but reduce your stress level, states the American Heart Association. Both can act as holistic heartburn cures. Exercise for 20 to 30 minutes at least five days a week in order to get the best results. Make certain you do not engage in vigorous exercises such as swimming, running or team sports. Vigorous exercise can worsen your heartburn symptoms. Avoid doing sit-ups, leg lifts or abdominal crunches, states the American Gastroenterological Association. Wait two hours after eating a meal to exercise.
Relaxation Techniques
Choosing from and engaging in relaxation techniques is another holistic heartburn cure. The Mayo Clinic recommends using alternative medicine methods such as hypnosis, massage, guided imagery and aromatherapy. Music therapy in the form of playing a musical instrument or listening to a soothing piece of music will help relax your mind while decreasing your heartburn symptoms. Pet therapy can reduce your stress levels as well, according to Holisticonline.com. Other relaxation techniques include taking a warm bath, meditation and deep breathing and using proper time management skills.
Maintain Healthy Weight
Carrying around excess pounds can increase your heartburn. Obesity is a leading cause of heartburn, according to the National Institute of Diabetes and Digestive and Kidney Disease. Extra pounds put additional pressure on your abdomen by pushing up your stomach. This causes acid to backup into your esophagus, according to the Mayo Clinic. Maintain a healthy weight to help your heartburn. Gradually lose weight if you are overweight. Losing one or two pounds weekly is recommended.
