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- A quarter of adults suffer from heartburn at least once a month.
- Heartburn is characterised by a burning sensation in the chest and throat.
- It can be quite uncomfortable but fortunately, there are ways to manage it.
According to Pharma Dynamics, a quarter of adults suffer from heartburn at least once a month.
Heartburn is characterised by a burning sensation in the chest and throat. It can be quite uncomfortable but fortunately, there are ways to manage it.
"Big meals overload the digestive system, leading to heartburn and stomach trouble. Fatty, greasy, citrusy or tomato-based meals can also trigger indigestion. Sugary treats, chocolate, fizzy drinks and alcohol -- all of which will be in abundance this time of year -- increase the amount of acid in our stomach," says Marli Botha, over-the-counter product manager for Pharma Dynamics.
Marli explains that heartburn occurs when stomach acid moves into the oesophagus. This leads to irritation and damage to the oesophagus lining, causing physical discomfort in the form of a burning sensation.
"While the occasional heartburn can happen to anyone, chronic heartburn, which is classified as having symptoms at least twice a week, does require medical intervention.
"Chronic heartburn is also termed as gastroesophageal reflux disease or GERD. Aside from the classic burning sensation in the chest, GERD may also cause a bitter taste in the mouth, coughing, flatulence, excessive belching and wheezing."
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If GERD is not managed, it could lead to other health issues like:
- Oesophagitis (stomach acid causing the lining of the oesophagus to swell).
- Ulcers or sores in the lining of the oesophagus.
- Tooth decay (stomach acid can break down enamel, which can weaken your teeth and lead to cavities).
- Oesophageal stricture (over time, stomach acid can scar the lining of the oesophagus, constricting it, which makes swallowing difficult).
- An increased risk of oesophageal cancer.
Preventing heartburn
Marli says the best way to prevent heartburn and manage it over time is by changing your diet and lifestyle. Although this isn't always possible, especially on special occasions (birthdays, weddings, or other celebrations) which may involve indulging in foods which could trigger heartburn.
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Here are some things you could keep in mind during those times to lessen the likelihood of getting heartburn:
- Avoid overindulging. Moderation in both food and drink is the healthiest approach.
- Eat more fibre as this will help your food to move more quickly through your digestive tract.
- Prepare your gut by taking antacids or acid-suppressants like proton pump inhibitors (PPIs) before eating. Ask your pharmacist or doctor for advice. Many over-the-counter options are available.
- Don't eat too late and don't go to bed with a full stomach.
- Avoid food and drink that can trigger heartburn. Chocolate, caffeine, alcohol and soft drinks should be enjoyed sparingly.
- Eat slowly by putting your fork down between bites.
- Wear loose-fitting clothes that don't constrict your abdomen.
- Wait at least two hours after a meal before you exercise, giving your stomach time to empty.
- Reduce stress as this can also bring on heartburn.
- Don't smoke. Nicotine weakens the valve that separates your stomach and oesophagus.
Maintaining a healthy weight
Another way to control heartburn is by maintaining a healthy weight, Marli advises.
"Indigestion is a symptom that is directly linked to being overweight or obese. Anything that increases stomach pressure increases heartburn. Even a modest amount of weight gain can cause acid reflux.
"Foods that are likely to stave off heartburn, include whole grains, like oats and brown rice; sweet potatoes, carrots and beet; green veggies like asparagus, broccoli and green beans. Also incorporate foods that are more alkaline, such as cauliflower, bananas, melon and nuts. Watery food, like watermelon, cucumber, celery and lettuce, also help to dilute the acid in the stomach."
If you struggle with persistent heartburn it is best to seek advice from your GP.
Issued by: Meropa Communications on behalf of Pharma Dynamics.
