Heartburn is a common problem many people in India and across the world face. Even though it’s called heartburn, it has nothing to do with your heart. It’s a burning feeling in the food pipe (esophagus) that connects your mouth to your stomach. This burning sensation happens when acid from your stomach flows back up into the esophagus and irritates it. In this blog, we will discuss home remedies for acid reflux.
You might feel this burning pain right behind your breastbone or in your throat. Sometimes, you may also notice a sour or bitter taste in your mouth. This discomfort can last from a few minutes to several hours, making it very uncomfortable.
Why Does Heartburn Happen?
Our stomach contains acid that helps digest food properly. The lining of your stomach is made to safely handle this acid. However the esophagus is more delicate and cannot handle the acid well. To keep the acid inside the stomach, there is a muscle called the lower esophageal sphincter (LES). This muscle acts like a valve. It opens to allow food into the stomach and closes to keep stomach acid from coming back up. If this valve doesn’t close tightly or relaxes at the wrong time, acid can travel back up into the esophagus, causing acid reflux and the burning feeling known as heartburn.
What Does Heartburn Feel Like?
Heartburn can feel different for different people, but common symptoms include:
- A burning pain in the chest, right behind the breastbone.
- Pain that moves up toward the throat
- A bitter or sour taste in the mouth
- Sometimes, mild coughing or hoarseness
If you notice these symptoms after eating or when lying down, it is most likely acid reflux.
Common Causes of Heartburn
In many cases, heartburn is caused by lifestyle and food habits. Here are some common reasons for acid reflux:
- Eating spicy and sour foods like tomatoes, citrus fruits, and pickles.
- Drinking tea, coffee, or alcohol
- Eating heavy or fatty meals
- Smoking
- Being overweight
- Lying down soon after eating
- Wearing tight clothes around the waist
These habits and health problems make it easier for stomach acid to come up into the food pipe, causing discomfort.
8 Easy Home Remedies for Acid Reflux
If you want to avoid heartburn or get relief from it naturally, here are some simple home remedies for acid reflux you can try today.
1. Keep a Food Diary and Avoid Trigger Foods
Everyone’s body reacts differently to foods. Some foods cause heartburn in some people but are safe for others. By keeping a simple food and symptom diary, you can find which foods cause your heartburn. Once you identify these foods, try to avoid or limit them as much as possible.
This practice helps you manage your symptoms better and gives you control over your diet. Remember, this is a natural way to avoid the foods that cause heartburn.
2. Avoid Lying Down Right After Eating
One common mistake people make is lying down soon after a meal. This can make acid flow back into the esophagus easily. Try to sit or stand for at least 2-3 hours after eating. Avoid going to bed right after dinner. If you need to lie down, try elevating your head with pillows or sleep on a slightly raised bed.
3. Don’t Overeat or Eat Too Fast
Eating large meals can stretch your stomach and put extra pressure on the valve that keeps acid down. Eating too quickly makes you swallow air and not chew your food well, which makes it harder to digest. Eat smaller meals slowly and chew well. This lowers pressure on your stomach and stops acid from coming back up.
4. Maintain a Healthy Weight
Carrying extra weight, especially around your belly, can increase pressure on your stomach and cause acid reflux. Losing weight by eating healthy and exercising regularly can significantly reduce heartburn symptoms. A balanced diet and at least 150 minutes of physical activity a week are great goals to maintain a healthy weight.
5. Raise the Head of Your Bed While Sleeping
When you sleep, acid can flow back up more easily if your head is at the same level as your stomach. Raising your head and chest by 6-8 inches while sleeping can stop acid from coming up. You can use a foam wedge or put blocks under your bed legs. Avoid using too many pillows as they might not work well.
6. Sleep on Your Left Side
Studies show that sleeping on your left side may help lower acid reflux. This position helps keep acid in your stomach by positioning the valve above the acid level. Though it may feel uncomfortable at first, it is worth trying if you have frequent night-time heartburn.
7. Wear Loose Clothing
Wearing tight clothes or belts puts pressure on your stomach and can push acid up. Choose loose-fitting clothes, especially if you know you are prone to heartburn. Wearing comfortable clothing can reduce pressure on your stomach and valves.
8. Quit Smoking
Smoking is a major cause of acid reflux. It weakens the valve that prevents acid from rising and also increases acid production in the stomach. Quitting smoking not only improves your heartburn but also benefits your overall health.
When to Use Over-the-Counter (OTC) Solutions?
For occasional or mild heartburn, over-the-counter antacid medicines can provide fast relief. These medicines neutralize stomach acid and soothe the burning feeling quickly. However, it is important to use them as directed and not exceed the recommended dose.
One popular choice is Gaviscon Oral Suspension. It works by forming a protective layer over the stomach contents, preventing acid from rising back into the esophagus. This gives quick comfort and helps reduce the burning sensation.
If you have heartburn frequently or if symptoms don’t improve with home remedies or OTC medicines, it is important to consult a doctor. Persistent acid reflux may need stronger medicines or further tests.
Warning Signs That Need Medical Attention
While heartburn is common, certain symptoms should not be ignored. See a doctor immediately if you have:
- New heartburn after the age of 60
- Vomiting blood or black stools
- Difficulty or pain while swallowing
- Unexplained weight loss
- Persistent vomiting or poor appetite
These could be signs of more serious health problems that require professional care.
Diet and Heartburn: A Quick Note
Choosing the right foods is very important. Although some foods trigger heartburn, others may help protect your stomach and esophagus. Remember, it is good to be aware of foods to avoid acidity as well as foods that help relieve acidity naturally in your diet. Small changes in your food choices can make a big difference in how often you get heartburn.
Conclusion
Heartburn, though common, is uncomfortable and can interfere with daily life. But the good news is, you can control it with simple lifestyle changes and home remedies for acid reflux. Eating smaller meals slowly, avoiding trigger foods, not lying down immediately after eating, and maintaining a healthy weight are key steps.
If needed, OTC medicines like Gaviscon Oral Suspension can provide quick relief, but they should not replace a healthy lifestyle. Always consult a healthcare professional if heartburn is frequent or severe to rule out other health problems. Taking care of your diet and habits can help you live without the burning pain of acid reflux and enjoy your meals comfortably.
Disclaimer: This content is just for general information and advice. It’s not meant to replace a doctor’s opinion. Always talk to a medical expert or your own doctor for proper guidance. AcidRefluxindia is not responsible for how you use this information.
