If you suffer from constant heartburn, you know how much of a miserable feeling it can be. Here are 3 easy tips that could help cut your episodes by 30%!
- Skip the soda. In a recent study, participants who consumed 1 carbonated beverage or more a day had 30% more nighttime heartburn when compared to those participants who had none.
- Cut back on Coffee or Switch to Dark Roasted. Coffee contains a high amount of caffeine which is shown to weaken your “LES”. This is your lower esophageal sphincter which closes to prohibit acid from coming up from the stomach. If this muscle is relaxed or weakened, acid will come up from the stomach into the esophagus thus causing “heartburn”. Cutting back on your daily intake is key, however if you can’t live without your daily coffee fix, try switching to Dark Roasted blends. Research shows that the darker roasted beans have a higher level of a compound that is shown to lower stomach acid production.
- Earlier Dinner. In a study done by the American Journal of Gastroenterology, participants who went to bed within 3 hours of eating dinner were 7.5 times more likely to experience heartburn when compared to participants who waited at least 4 hours.
Here a more easy dietary and lifestyle tips recommended for people who suffer from constant heartburn or GERD:
- Foods to avoid: citrus fruits (oranges, grapefruit, lemon, lime), spicy foods, chocolate, high fat foods (oil, desserts, fried foods, butter), raw garlic, onions, tomato based foods (spaghetti sauce, pizza, chili), peppermint and spearmint oils.
- Lifestyle Changes: stop smoking, avoid alcohol, eat smaller meals, avoid tight fitting clothes, maintain a healthy body weight, drink liquids between meals instead of with meals, and chew gum after meals to help neutralize stomach acid.
Estelle L. Benoit, RD, LDN
Source: realage.com and rd411.com