Heartburn can be serious. Here are 8 ways to minimize it

Heartburn is not always harmless, says Sharon Ní Chonchúir. 

HEARTBURN is caused by stomach acids rising into the oesophagus. It starts with a burning sensation under the breastbone and is often accompanied by a nasty taste, stinging in the throat, and pain in the stomach or chest. Thankfully, it passes in minutes.

But heartburn is not always fleeting and harmless. According to research by the Gaviscon Heartburn and Indigestion Network, in 2008, 60% of Irish people have regular incidences of heartburn. It can become a worry.

With frequent heartburn, people don’t know what’s safe to eat. They also harbour fears that there’s something more sinister at play. It’s not uncommon for people to think their heartburn is a sign of heart disease or cancer.

Help, however, is at hand. Over-the-counter medicines relieve the symptoms. Antacids and alginates neutralise stomach acid by forming a protective barrier over it. They offer speedy relief for mild symptoms. Proton-pump inhibitors are recommended for more intense symptoms. Pharmacists can advise on which option is best for you.

In some cases, the medication may not work. If your heartburn hasn’t eased after two weeks, you should make an appointment to see your doctor.

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Simple lifestyle changes can also have an impact on heartburn. Here are eight ways of minimising the problem:

1: Keep a food diary. The triggers for heartburn vary from person to person, but common ones include chocolate, high-fat foods, onions, alcohol, coffee and fizzy drinks. Monitor your diet and spot patterns. You should soon be able to identify which foods cause flare-ups.

2: Don’t eat too quickly. Take time to enjoy your meal. Rushing while eating can cause the stomach to produce more acid and increase heartburn.

3: Sit up straight. Sitting in a hunched position makes it easier for acid to rise up the oesophagus. Avoid eating in front of the TV or over a low table. Avoid bending forward too much after eating meals.

4: Watch your weight. Heartburn is significantly more common in overweight people.

5: Don’t go to bed on a full stomach. Allow two to three hours after you eat before going to bed. This will give your stomach a chance to move food through your digestive system. Your stomach will then be empty and less likely to reflux when you lie down.

6: Prop yourself up in bed. Heartburn often occurs at night, because it’s easier for acid to travel into the oesophagus when we’re lying flat. Stack some pillows under your head, invest in a wedge pillow, or place some bricks under the head of your bed. You’re aiming for a slight tilt that will work with gravity to keep your head and throat raised above your stomach. You don’t want to risk sliding out of bed!

7: Manage your stress. Stress can be a factor in heartburn, so prioritise rest, relaxation and exercise. Get enough sleep and address any circumstances or situations that cause distress.

8: Quit smoking. Smoking irritates the throat and it also relaxes the oesophageal muscles, which keep stomach acid where it belongs.

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