Have you ever experienced that uncomfortable burning, gnawing feeling that rises from your stomach into your chest or throat? That’s heartburn. It can be really uncomfortable and sometimes...
Have you ever experienced that uncomfortable burning, gnawing feeling that rises from your stomach into your chest or throat? That’s heartburn.
It can be really uncomfortable and sometimes even painful. You might find that it disrupts sleep, since it’s often worse at night.
But, what exactly causes heartburn? And what are the top natural solutions to find long-term, lasting relief?
In this blog post, we'll explore the root causes of heartburn and some soothing, natural remedies to help ease the discomfort!
1. Certain foods in your diet
There are a few foods that are well known for triggering heartburn. Spicy dishes, acidic foods like tomatoes and citrus, caffeine, chocolate, fatty or fried foods, and alcohol can all weaken the your lower esophageal sphincter, also known as the LES (the part of your esophagus that connects to your stomach) which can allow stomach acid to leak upwards into your esophagus, causing a burning sensation.
2. Stress
Stress and anxiety activate your body’s sympathetic nervous system (the fight or flight reaction) which can significantly impact digestion and exacerbate the uncomfortable symptoms of heartburn. That’s because when you’re stressed, your body might produce more stomach acid, and your LES may not function properly = acid reflux.
3. Obesity
Carrying excess weight, especially around the abdomen, can put pressure on your stomach, which can push acid into your esophagus. The great news is that losing even a small amount of weight can significantly reduce the frequency of heartburn.
4. Smoking
Smoking weakens the LES and increases acid production, which makes it more likely you’ll experience heartburn with this lifestyle habit. Quitting smoking not only reduces heartburn but also improves overall digestive health (and full body wellness too, of course!)
5. Hiatal hernia
A hiatal hernia occurs when part of the stomach pushes through the diaphragm into the chest cavity, disrupting normal digestion and causing acid to back up into the esophagus
6. Lying down after eating a large meal
If you lie down after a large meal, this horizontal position can allow digestive juices like stomach acid to leak up into your esophagus, causing burning and discomfort (this is often why people experience more heartburn in the evenings or when going to bed!)
If you're looking for ways to relieve heartburn naturally, these remedies are super effective:
Ginger tea
Ginger is a well-known remedy for digestive issues, including heartburn. It has long been used in Ayurveda, Traditional Chinese Medicine and Western Herbalism. It has anti-inflammatory properties that can help soothe the esophagus and reduce stomach acid production.
The best way to use it is to sip on ginger tea or chew a small piece of fresh ginger for relief (you can also keep some powdered ginger in your bag for relief on the go).
Aloe Vera Juice
Aloe vera is known for its healing properties and can help soothe the lining of the esophagus. Drinking a small amount of aloe vera juice before meals may help prevent heartburn and calm irritation.
Chewable DGL (Deglycyrrhizinated Licorice)
DGL is a form of licorice root that helps increase the production of mucus in the stomach, which can help protect your esophagus from acid. Chewing a DGL tablet before meals can offer soothing relief and help prevent heartburn episodes.
Slippery elm
Slippery elm is a herbal remedy that sounds like what it does. This mucilaginous herb coats and soothes the mucous membranes of the digestive tract with a gel-like fibre. You can take it in powdered form by mixing it with water or as a lozenge to help ease heartburn symptoms.
Apple cider vinegar in water
It may seem counterintuitive to treat acid reflux with an acid, but apple cider vinegar can help balance stomach acid levels. Mix one tablespoon of apple cider vinegar with a glass of water and drink it before meals to improve digestion and reduce reflux. It’s best to always drink it with a straw, since vinegar can have a negative impact on tooth enamel overtime.
Smaller, more frequent Meals
Overeating can increase pressure on your LES, leading to heartburn. Since this is the case, you might want to opt for smaller, more frequent meals instead of large portions, and avoid lying down immediately after eating.
Elevate your head while sleeping
If heartburn often interrupts your sleep or you find it gets worse at night, try elevating your head with an extra pillow, or invest in wedge pillow. This new head position helps prevent acid from flowing back into the esophagus during the night by using gravity to help keep it in your stomach.
Mindful eating and stress reduction
Eating slowly and mindfully allows your body to properly digest food, reducing the likelihood of heartburn. Incorporating stress-reducing techniques such as deep breathing, yoga, or meditation into your daily routine can also support healthy digestion and reduce reflux symptoms.
Also, eating in a stress free environment and avoiding talking about negative topics while sharing meals can help tremendously!
While natural remedies can help alleviate occasional heartburn, frequent or severe symptoms should not be ignored.
If you experience heartburn more than twice a week, difficulty swallowing, or persistent discomfort, it's important to see a healthcare provider.
Chronic heartburn can lead to more serious conditions, such as esophageal ulcers or Barrett’s esophagus.
Heartburn might be a bit uncomfortable but it’s definitely manageable, especially when you understand its root causes and incorporate a few natural remedies to soothe and prevent it.
By making mindful choices about what you eat, reducing stress, and incorporating digestive-friendly herbs and practices into your daily routine, you can find relief and prevent heartburn from disrupting your life.
Please note: While occasional heartburn is normal, frequent episodes can be a sign of gastroesophageal reflux disease (GERD), which may require more attention and treatment. Understanding the root causes of heartburn can help you manage and prevent it effectively.
Written by Zaheera Swing - Nutritional Therapist & Herbalist
(BSc Hons Nutritional Science + NTPD)
