Heartburn is defined by the National Library of Medicine and the National Institutes of Health (NIH) as a painful burning feeling in the chest and throat. During heartburn, acid from the stomach backs up into the esophagus, causing irritation and discomfort. Although a variety of treatment options is available, several natural prevention methods can help you avoid heartburn altogether.
Causes
Among the many possible causes of heartburn, both dietary and lifestyle factors may be at work. Consuming large meals, spicy and acidic foods, and eating meals close to bedtime can all contribute to heartburn. Tobacco use and alcoholic beverage consumption can also cause heartburn because they contribute to weakening of the esophageal valves that help keep stomach acid at bay. Tight clothing, pregnancy, stress and some medications may also play a role in heartburn for some individuals.
Dietary Changes
Heartburn is ultimately associated with the types of foods consumed, so simply making dietary changes can have a huge impact on heartburn reduction. A New York Times article offers several suggestions for easy dietary changes. The article lists carbonated beverages, caffeine, peppermint, alcohol and chocolate as major culprits of heartburn and suggests that avoiding these will help prevent discomfort. The article also suggests avoiding acidic, spicy and fatty foods, which can also aggravate a reflux condition. Low-fat dairy products, poultry and fish are recommended for their protein content, which may help strengthen the muscles of the esophagus, allowing for less reflux.
Weight Maintenance
Lifestyle changes are also an important component of natural heartburn prevention. Maintaining a healthy weight is key to helping reduce heartburn. According to the Mayo Clinic, excess weight can put pressure on the stomach, which can push stomach acid back up into the esophagus. Slow weight loss of 1 to 2 pounds per week is recommended for overweight individuals through a diet and exercise program.
Other Prevention Strategies
Several other strategies can help reduce heartburn. The Mayo Clinic recommends avoiding tight-fitting clothing. Tight clothing places extra pressure on the abdominal area, which can push stomach acid back up the esophagus in the same manner as excess weight. Smoking cessation is also highly recommended for heartburn relief and other health benefits. Smoking decreases the function of the sphincters within the body, including the lower esophageal sphincter (LES), which helps keep stomach acid from traveling upward into the esophagus. Avoiding smoking, or quitting, can help preserve the function of the LES and provide an extra line of defense against heartburn.
Preventing Nighttime Heartburn
Heartburn often occurs at night largely due to body position. For individuals who suffer from heartburn pain at night, several preventive strategies can help minimize pain or prevent it altogether. It is best to avoid eating within two hours before going to bed if possible. This allows time for proper digestion and reduces the chance of reflux. Elevating the top half of the body at night can also help reduce nighttime heartburn. A slight elevation of 4 to 6 inches can help keep acid in the stomach instead of it traveling back up the esophagus.
