Heartburn is a burning sensation in your chest that occurs when stomach acid flows back up into the esophagus. While occasional heartburn can happen in healthy people and can be fixed by some lifestyle changes and over-the-counter meds, constant heartburn might indicate a more serious health condition that requires medical attention.
There are factors that raise the pressure on your abdomen and can push the contents of your stomach up into your esophagus, like pregnancy or obesity. Before using methods to relieve your heartburn, it’s important to visit your doctor to find the root cause of the problem and treat it correctly. But if you know that your heartburn is just an occasional thing and there is no cause for concern, try using the following tips:
1. Try deep breathing exercises
Doing deep breathing exercises can help lower the amount of air swallowed and strengthen the muscles surrounding the lower esophageal sphincter. This can help relieve heartburn and some other symptoms in people with acid reflux.
2. Give up smoking
This is another good reason to give up smoking. In fact, tobacco weakens your lower esophageal sphincter making you more prone to acid reflux.
3. Use extract of licorice root
If you want to avoid heartburn after meals, you can try extract of licorice root. It helps protect the stomach lining from acid damage and can help you stop taking PPI medications. It’s best to take it 10 to 20 minutes before eating.
4. Try ginger
Ginger is known to ease digestion and prevent heartburn. However, be careful since it can backfire and provoke indigestion.
5. Chew gum
Chewing gum is also beneficial, as it stimulates the production of saliva that helps neutralize stomach acid. It also helps regulate the movements of your digestive tract lowering the risk of acid reflux.
6. Try following a Mediterranean diet and limit your consumption of fatty foods
Foods that are included in the Mediterranean diet can help ease the symptoms of laryngopharyngeal reflux (acid reflux that primarily irritates the throat) just as well as PPI meds. A study in JAMA Otolaryngology-Head & Neck Surgery shows that this kind of diet is one of the best home remedies for heartburn.
7. Avoid vinegar and peppermint
Although peppermint tea has been used to improve digestion, it can actually worsen heartburn. Similarly, people might use apple cider vinegar to soothe digestive symptoms, however, there is not enough evidence that states that it can help treat acid reflux. These options can help if symptoms are caused by a lack of stomach acid and/or poor digestion.
8. Drink some water
Drinking a cup of water is the simplest way to relieve heartburn. Water helps food move through the gastrointestinal tract and improve digestive function.
9. Avoid foods that can trigger heartburn
It’s obvious advice, but some people don’t know which foods can actually lead to heartburn. These include coffee, chocolate, alcohol, spicy foods, fried foods, and acidic foods (such as tomatoes).
10. Maintain a healthy weight and eat smaller portions
Carrying extra weight can cause acid reflux, since this puts pressure on the abdomen, causing stomach contents to move up to the esophagus. Big, fatty meals can also increase pressure on the abdomen and contribute to acid reflux. Consuming smaller portions and losing extra weight are two extremely effective ways to get rid of heartburn.
11. Drink some tea
A cup of warm tea can fight off your heartburn. Teas tend to soothe the stomach and esophagus and decrease irritation of the mucosal tissue.
12. Try liquid calcium
To get rid of heartburn, use a tablespoon of liquid calcium supplement. It can neutralize acid and provide relief.