Do you find yourself suffering from heartburn and indigestion? For years, so did I. I actually thought that there was nothing I could do to get rid of heartburn symptoms. Finally, I found out the truth and I have never felt better!
More than 40% of the population of the United States experiences heartburn and indigestion at least weekly. Some individuals report having acid reflux two or three times a week. While the underlying causes of heartburn can differ from person to person, there are a few things you can do the will help reduce the number of episodes that you get.
Obesity is a major factor in when determining the probability that you will get heartburn. Our bodies have a small valve-like set of muscle tissue that controls the passage of food and gases in and out of the stomach called the lower esophageal sphincter. This valve relaxes to allow food to pass from the esophagus to the stomach in order to be processed. It also allows gases to escape, in the form of belching, to help reduce the amount of pressure in your stomach.
Excess fat in your midsection has a tendency to put additional pressure of your stomach. This pressure inhibits the way that your lower esophageal sphincter operates. Too much pressure causes this valve to open inappropriately allowing the acidic juices of the stomach to escape into the esophagus. Losing even 10 pounds will help reduce this pressure, and reduce heartburn and indigestion, dramatically.
Another way to effectively reduce the amount of pressure on your stomach is to eat smaller, more frequent meals. In our hectic, day-to-day activities it is easy to put off eating until we are absolutely starving. When we do this, we have a tendency to overeat, which puts an enormous amount of unneeded pressure of the lower esophageal sphincter. Eat four or five smaller meals spaced out evenly throughout your day. You will find that this not only helps to provide heartburn relief, it will also help you lose a few pounds as well.
Nighttime heartburn can effectively inhibit your ability to fall asleep. When this happens you may experience grogginess and fatigue the following morning. In order to reduce the onset of heartburn at night, try not to eat anything three to four hours before bedtime. Any time you eat, you stomach begins to produce acid to help digest this food. Lying down tends to relax the lower esophageal sphincter, increasing your odds of getting heartburn.
A final way to reduce heartburn and indigestion is to quit smoking. Smoking not only damages your lungs, it also weakens the esophageal sphincter. Furthermore, smoke inhibits crucial bile salts from moving from the intestine to the stomach. Bile salts actually aid your stomach in the digestion process. Additionally, smoking quite simply damages the esophagus. The continual damage inflicted makes it much more difficult to heal from acid reflux.
Symptoms of heartburn and indigestion can be reduced through minor changes to your lifestyle. In addition to reducing your acid reflux symptoms, use these four tips promote a healthier, well balanced lifestyle.
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