How to Manage Heart Burn

How to Manage Heart Burn

heart burn
heart burn

Most people will take over-the-counter antacids for a quick ease of heartburn. Indeed for most people, a proper eating habit may help fixing the heartburn problem.

  • First of all, try to eat small frequent meals instead of 3 big meals a day. Small amount of food each time would exert less workload on the stomach and therefore requires less acid secretion for digestion. Make sure to include foods that are high in complex carbohydrates in each meal. These foods, such as rice, breads and pasta, are able to tie up excess stomach acid and are often easy on the stomach.
  • Avoid high-fat meals such as those from the fast food chains. High fat foods will remain in the stomach longer in which more acid is secreted to digest them.
  • But remember, don’t overeat! Eating too much of any foods will stimulate the stomach to secret more acids for digestion.
  • Avoid or limit alcohol, chocolate, foods containing caffeine such as coffee and tea.
  • Maintain upright position during and at least 45 mins after eating.
  • Try elevating the head of bed 6 – 8 inches when lying down.

Don’t think that beverages just quickly flow through your stomach without affecting acid production. Surprisingly, a lot of beverages stimulate acid secretion, such as coffee, tea, beer, wine etc.Worst of all is beer. It could double your stomach acid within an hour.

Heartburn Myth

A lot of people try drinking milk to ease heartburn before sleep. But often, it ends up causing hearburn during sleep. To understand the whole situation, we have to realize that the problem roots from eating too much at dinner time. As mentioned above, eating a big meal at dinner causes excess stomach acid production. Drinking milk could be a quick fix to heartburn. Unfortunately, milk has a rebound action and would eventually encourage secretion of more stomach acid, which causes the reflux. To solve the problem, try eating a small meal at dinner and have a small snack such as crackers before sleep.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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