I often have heartburn…. can i deal with them

1 min reading time

Heartburn is an expression of a term known as gastroesophageal reflux (GERD), a phenomenon in which acid and pepsin rise from the stomach into the esophagus.

SYMPTOMS OF GOP:

  • Burning sensation in the chest (the pain may be so severe that you have trouble swallowing or think you are having a heart attack)
  • Burning sensation that may extend to the throat
  • Tension behind the neck
  • Hoarseness or sore throat
  • Sour taste in the mouth

Various foods and certain emotions such as stress, anger or fear and even certain body positions can aggravate GERD. 

Diet and lifestyle modification remain the mainstay of treatment for reflux symptoms. The goal is to prevent the problem by keeping stomach contents where they belong and staying away from foods that relax the lower esophageal sphincter. This is achieved by following the tips below:

  • Eat smaller meals more often (a large meal stays in the stomach for several hours increasing the chances of reflux)
  • Relax when you eat, stress increases the production of stomach acids.
  • Eat meals 2-3 hours before going to bed
  • If you are overweight try to lose excess weight.
  • Avoid tight clothing and belts.
  • Avoid foods rich in fats, fried foods, spicy dishes, hot foods. Also avoid tomatoes and their products, citrus fruits and their juices, garlic, onions, milk, alcoholic beverages, coffee, tea and chocolate.
  • Stop smoking. Nicotine stimulates stomach acids and weakens the function of the lower esophageal sphincter.
  • Elevate the position of your head while sleeping. Tilting the bed will help limit the reflux of stomach contents into the esophagus (do not use extra pillows to elevate your head as this may increase the pressure on your abdomen).
  • Exercise smart. Before taking part in any physical exercise, wait at least 2 hours after a meal to give your stomach time to empty.

 

 

DAGOGLOU PHAEDRA

DIETITIAN NUTRITIONIST, Msc

in Food Science and Technology / Food Safety

 

Leave a Reply

Your email address will not be published. Required fields are marked *