"Goodbye, Heartburn! 3 Lifestyle Hacks You Need to Know"
Heartburn is an uncomfortable sensation caused by stomach acid flowing back into the esophagus. This happens when the lower esophageal sphincter (LES), the muscle that normally closes the esophagus after swallowing, doesn’t close properly. While occasional heartburn is common, frequent episodes can disrupt your health and quality of life. Here’s what you need to know about its causes and how to prevent it.
What Causes Heartburn?
Heartburn can be triggered by several factors, including:
Long-Term Use of Antacids: While these can provide temporary relief, prolonged use depletes the body of essential nutrients like vitamin B12, iron, calcium, and magnesium. Over time, this deficiency may lead to conditions like anemia and osteoporosis.
Certain Foods: Spicy, fatty, or acidic foods, as well as caffeine and chocolate, are common triggers.
Processed Foods: High in preservatives and low in nutrients, these can exacerbate heartburn symptoms.
Medications: Drugs like aspirin, ibuprofen, or certain muscle relaxants can irritate the stomach lining.
3 Tips to Reduce Heartburn
Practice Diaphragmatic Breathing Diaphragmatic breathing strengthens the diaphragm and reduces pressure on the LES. Here’s how to do it:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, allowing your abdomen (not your chest) to rise.
Exhale slowly through your mouth.
Repeat for 5-10 minutes, 2-3 times a day. Practicing diaphragmatic breathing before meals can help reduce stress and calm the body, which may prevent the LES from relaxing unnecessarily. This prepares your digestive system for optimal functioning. This technique not only helps with heartburn but also promotes relaxation and reduces stress.
Sip Water During Meals Drinking large amounts of water while eating can dilute stomach acid, making digestion less efficient and increasing the risk of reflux. Instead:
Take small sips of water during meals.
Hydrate between meals to stay properly hydrated without disrupting digestion.
Avoid Processed Foods Processed foods often contain additives that irritate the stomach and relax the LES. Instead, opt for nutrient-dense, whole foods such as:
Leafy greens, broccoli, and other non-acidic vegetables.
Whole grains like quinoa and brown rice.
Lean proteins such as beans, lentils, or tofu.
These foods support digestive health and reduce the likelihood of nutrient deficiencies.
The Bottom Line
Heartburn can often be managed with simple lifestyle changes. Diaphragmatic breathing, mindful hydration during meals, and choosing whole, nutrient-dense foods are effective strategies to reduce symptoms and improve overall digestive health. If heartburn persists, consult a healthcare provider to rule out more serious conditions and explore additional treatments.
