Do you ever experience a burning sensation in your chest, especially when lying down after a meal? You’re not alone! In fact, 7 to 8% of the population experiences this discomfort, which is a symptom of acid reflux disease commonly called heartburn.
Normally, a valve at the junction between your esophagus and your stomach opens to let food pass through and then closes again. But if the valve opens too frequently, or does not create a proper seal upon shutting, the acidic contents of the stomach can flow back into the esophagus. That’s when you feel pain radiating from your upper abdomen toward your throat.
Occasional heartburn may not be cause for alarm, but chronic acid reflux can have serious consequences, like increasing your risk of developing esophageal cancer. Persistent or worsening symptoms should be brought to your doctor’s attention.
There are a variety of over-the-counter and prescription drugs that may provide relief, including Tums, Zantac, Pepcid and Prevacid. But, if you’re like me, and you want to minimize medication usage, try making these simple dietary and lifestyle modifications…
1. Avoid common trigger foods, like coffee, alcohol, vinegar, citrus fruits, tomatoes, chocolate, peppermint & spicy dishes.
2. Skip the Big Mac and fries. Large meals, especially those with a high fat content, take a long time to be digested, which raises your chance of feeling the burn from it later.
3. Fight the flab and start a weight loss program if you’re overweight. Abdominal obesity puts pressure on your stomach, forcing stomach contents back into the esophagus.
4. Quit smoking! Cigarettes may actually increase stomach acid production and weaken the function of the valve between the esophagus and the stomach.
5. Stop eating 3 hours before bedtime. Remaining upright after meals puts gravity to work and keeps food down in the stomach where it belongs.