
Heartburn
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Symptoms of heartburn
Heartburn is a burning pain that spreads from the upper stomach, or from behind the breastbone, up into the throat. Other possible symptoms include a burning sensation in your throat, a bad taste in your mouth, and stomach noises.
What can cause heartburn?
Causes of occasional heartburn include:
- Overeating — Large meals exert pressure on your lower oesophagus, which can lead to reflux and heartburn.
- Too much alcohol or caffeine — Alcohol, coffee and other caffeinated drinks can relax or weaken the LOS, which can cause stomach contents to rise into the oesophagus, resulting in heartburn symptoms.
- Exercising after meals — Avoid exercise, heavy lifting or bending after meals to avoid putting pressure on your LOS.
- High-fat foods — High-fat foods can relax the lower oesophagus and trigger heartburn in some people.
- Acidic or spicy foods — Spicy foods like curries or acidic foods like tomatoes and citrus fruits can contribute to the discomfort of heartburn.
- Peppermint and spearmint — Peppermint can affect the LOS and lead to heartburn in sensitive people.
- Cigarette smoking — Smoking relaxes the LOS and stimulates acid production.
- Stress — Stress and a lack of sleep can increase acid production and lead to heartburn.
- Increased abdominal pressure — Being overweight or pregnant can cause heartburn symptoms, as extra pressure on the stomach can force the stomach contents up into the oesophagus.
- Medications — Some medications can cause heartburn. Speak to your healthcare professional for more information.
How can I avoid heartburn?
There are many things you can do to avoid heartburn including:
- Eating smaller meals — Eating smaller, more frequent meals, reduces pressure on your stomach and the LOS.
- Avoiding food triggers — Limiting foods that relax or weaken your LOS, including chocolate, spicy foods, coffee, peppermint, and garlic can help reduce the incidence of heartburn.
- Quit smoking — Quit smoking to reduce the effects of nicotine on stomach acid and your LOS.
- Reducing alcohol & coffee — Reduce your alcohol and caffeine consumption as they relax the LOS, causing heartburn symptoms.
- Avoiding soft drink — Steer clear of carbonated beverages as burps of gas can force the LOS open and promote reflux.
- Dressing comfortably — Wear comfortable clothing when eating and avoid tight‐fitting garments, as increased pressure on the abdomen can open the oesophageal sphincter.
- Staying upright — Stay upright after meals. Food inside the stomach is kept there by the force of gravity, so it’s important not to lie down after a big meal. Avoid lying down for at least 3 hours after a meal.
- Elevating your bed — Elevate the head of your bed to prevent reflux when you lie down.
- Maintaining a healthy weight — Lose weight if necessary or maintain a healthy weight to reduce pressure on the stomach.
- Reducing stress — Getting enough sleep and minimise stress through exercise and stress‐management techniquessuch as deep breathing, yoga, meditation or tai chi to help reduce reflux.
- Don’t exercise after meals — Exercising on a full stomach can cause heartburn. Give your stomach time to empty first.
- Chew xylitol gum after a meal — Chewing gum promotes saliva production, which helps neutralise stomach acid. Xylitol gum is sugar-free.
Most adults have experienced heartburn at some stage, especially after overindulging or eating a spicy meal.
Reduce the recurrence of heartburn by avoiding behaviours that weaken your lower oesophageal sphincter — the band of muscle that closes tight to protect your oesophagus from stomach acid — or add pressure to your stomach.
If you suffer from heartburn more than twice a week, it could be a symptom of an underlying medical condition and may require investigation by your healthcare professional.