Natural Health: I still have stomach issues years after quitting smoking

I love the build-up to Christmas, but I find the excitement and pressure interfere with my sleep. Is there a tonic I could take to calm my nervous system?

Fri, 19 Dec, 2025 - 08:00

Megan Sheppard

I gave up cigarettes 10 years ago, and my health improved significantly as a result. However, I still have stomach issues, which I developed while smoking. I now suffer from heartburn and reflux. What would you suggest?

It’s good to hear that you managed to quit smoking, which by no means is an easy task. It’s unfortunate you are still dealing with the stomach issues you developed while smoking.

Several factors can contribute to heartburn and reflux. These include low stomach acid, age, stress, certain medications, nutrient deficiencies, and underlying conditions. Often, Helicobacter pylori (H. pylori) infection is responsible, particularly when ulcers are present.

While antacids are frequently used to alleviate symptoms, they may further reduce stomach acid levels, potentially exacerbating the issue in the long run. It is worth asking your doctor to either test for stomach acid levels or refer you to a gastroenterologist for assessment.

Heartburn and reflux happen when the muscle at the end of the oesophagus (the lower oesophageal sphincter) is weaker than usual. This muscle usually stays closed to keep stomach acid in place, but when it weakens, acid can flow back up, causing a burning sensation in the chest.

Many use peppermint to relieve symptoms, but it can make them worse. Peppermint tea, however, can often bring relief — just avoid peppermint sweets or anything with a strong peppermint flavour.

Other foods to avoid include spicy and fatty foods, caffeine, alcohol, and chocolate, as they can trigger reflux or heartburn.

Pure aloe vera juice (not the sweetened drink) can help soothe mucous membranes and reduce inflammation.

Turmeric is useful for strengthening the digestive system (including gut flora) and contains a bitter principle. This means that it stimulates bile flow, in turn encouraging the production of digestive juices, making it useful in treating intestinal inflammation.

It may be more comfortable for your digestive system to spread smaller meals across the day – four to six small portions will sit in your stomach more easily than two to three large meals. You should also avoid drinking or eating anything for two to three hours before you go to bed to reduce the likelihood of a symptom flare-up.

I love the build-up to Christmas, but I find the excitement and pressure interfere with my sleep. Is there a tonic I could take to calm my nervous system? I’m in my early 40s with three young children.

When it comes to relaxing the mind and body and nourishing the nervous system, magnesium is an excellent choice. This mineral supports nerve and muscle repair and helps address physical and emotional fatigue by promoting relaxation and quality sleep. Ideally, the ratio of calcium to magnesium should be 2:1 (the typical recommendation is 800mg of calcium to 400mg of magnesium daily).

Taking time out to practise conscious breathing can be invaluable. Breathwork supports our mental health, physical wellbeing, and immune system.

You can also involve your children in the process, helping them to unwind by performing a gentle relaxation technique called the ‘4-7-8’ yoga breathing exercise together. Simply inhale through the nose for four seconds, hold the breath for seven seconds, and then exhale through the mouth for eight seconds. Try incorporating this breathing exercise into your bedtime ritual. Repeat as necessary to help wind down and release excess energy and stress before sleep.

If you feel overwhelmed, you might like to consider the herbal remedy Withania somnifera. Known in Ayurvedic medicine as ashwagandha, Withania helps to reduce cortisol levels and balance out mood by facilitating the release of serotonin, dopamine, and norepinephrine. You can take it as a tea, tincture, or in capsule form.