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8 unhealthy habits that may trigger heartburn

8 unhealthy habits that may trigger heartburn

Have you ever experienced a burning sensation in your chest after devouring a savory meal? This uncomfortable and sometimes painful condition is known as heartburn and affects millions around the globe. Although occasional heartburn is normal and poses no serious threat, persistent heartburn may indicate underlying problems and must not be overlooked. Surprisingly, many instances of heartburn can be linked to unconscious daily habits that we engage in. Let’s know some of them.

Overeating
It’s no secret that portion sizes have significantly increased, and many of us have fallen prey to overeating. Eating large quantities of food puts extra pressure on the stomach, causing stomach acid to flow back into the esophagus and leading to heartburn. Opting for smaller, more frequent meals and practicing portion control can help minimize the risk of overeating-related heartburn.

Eating spicy and acidic foods
Spices add flavor and excitement to our meals but can also trigger heartburn in some individuals. Spicy and acidic foods like citrus fruits and tomatoes can irritate the esophagus and cause a familiar burning sensation. While it may be challenging to give up your favorite spicy dishes entirely, reducing the intake of these foods or finding milder alternatives can help manage heartburn symptoms.

Trigger beverages
Certain beverages can exacerbate heartburn symptoms. Carbonated drinks and caffeinated beverages like coffee and tea are known culprits. These beverages can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus. Opting for non-acidic drinks like water, herbal teas, or non-citrus fruit juices can help reduce the risk of heartburn.

Eating late at night
Late-night snacking or having a heavy meal before bedtime can spell trouble for heartburn sufferers. When you lie down after eating, gravity no longer helps keep stomach acid where it belongs, and it’s more likely to reflux into the esophagus. Aim to finish your meals a few hours before bedtime to give your body enough time to digest before lying down.

Wearing tight clothing
While fashion trends come and go, tight-fitting clothing is a constant discomfort for heartburn sufferers. Tight clothes, especially around the waist and abdomen, can pressure the stomach and push acid upwards. Instead, one must opt for looser-fitting garments that allow for comfortable digestion and reduce the risk of heartburn.

Lying down immediately after eating
After a delicious meal, it’s tempting to wind down and relax. However, lying down immediately after eating can lead to heartburn. Staying upright for 2-3 hours after eating a meal is recommended to prevent stomach acid from flowing back into the esophagus. This can aid digestion and reduce the chances of experiencing heartburn.

Eating too quickly
In today’s fast-paced world, rushing through meals is common without thoroughly enjoying the flavors. However, eating too quickly can lead to swallowing air and food, causing bloating and increased pressure on the stomach. To prevent heartburn symptoms, it’s essential to slow down, chew your food slowly, and savor your meals with a mindful approach.

Ignoring underlying conditions
While lifestyle habits play a significant role in heartburn, it’s essential not to overlook underlying conditions that may contribute to the problem. Conditions such as hiatal hernia and gastroesophageal reflux disease (GERD) can increase the risk of heartburn. If you experience frequent or severe heartburn, it’s crucial to consult with a healthcare professional for an accurate diagnosis and appropriate treatment.

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