Your lifestyle and dietary choices play a vital role in your health. Overindulging in certain foods, particularly those that are spicy, greasy, or overly processed, can lead to uncomfortable health issues like heartburn. Along with food, negative lifestyle habits can also trigger this unpleasant condition.
When heartburn strikes, it often starts with a burning sensation in the chest, usually after eating. The pain can radiate up to the throat, leaving a bitter or acidic taste in the mouth. You may also experience difficulty swallowing, a feeling of food being stuck in the chest, or a persistent cough.
According to the American Heart Association (AHA), heartburn occurs when stomach acid backs up into the esophagus, the tube that carries food from your mouth to your stomach. This acid reflux can irritate the lining of your esophagus, leading to the characteristic burning sensation. While heartburn itself is not necessarily dangerous, frequent occurrences can lead to more serious conditions, such as gastroesophageal reflux disease (GERD).
To keep heartburn at bay, it’s important to avoid certain foods and habits that can trigger it.
Here’s what you should avoid to steer clear of heartburn:
Spicy foods: They are a common culprit behind heartburn. Ingredients like chili peppers, hot sauce, and spicy seasonings can irritate the esophagus and cause a burning sensation. For those prone to heartburn, it’s best to avoid or limit the intake of spicy dishes. Opt for milder seasonings like herbs and spices that don’t provoke the same reaction.
Greasy and fried foods: These are difficult to digest and can cause the stomach to produce more acid, increasing the likelihood of acid reflux. Fast food, fried chicken, and fatty cuts of meat are examples of foods that can trigger heartburn. Instead, choose baked, grilled, or steamed options, and go for leaner cuts of meat to reduce your risk.
Citrus fruits: While citrus fruits like oranges, and lemons are packed with vitamin C, they can also cause heartburn. The high acidity of these fruits can lead to irritation of the esophagus, especially if consumed on an empty stomach. If you’re prone to heartburn, it’s wise to limit your intake of citrus fruits or dilute them in water.
Chocolate and caffeine: Chocolate and caffeinated drinks like coffee and tea can relax the lower esophageal sphincter, the muscle that prevents stomach acid from rising into the esophagus. This relaxation can lead to acid reflux and heartburn. Reducing your consumption of chocolate and switching to decaffeinated beverages can help minimise the risk.
Alcohol: This too can relax the lower esophageal sphincter, making it easier for acid to escape from the stomach and cause heartburn. Additionally, alcohol can irritate the lining of the stomach and esophagus, exacerbating the symptoms. Limiting alcohol intake, especially before bedtime, can significantly reduce the chances of experiencing heartburn.
Carbonated beverages: Drinks like soda and sparkling water can increase the pressure in the stomach, leading to acid reflux and heartburn. The bubbles in these beverages can cause the stomach to expand, pushing acid into the esophagus. It’s best to avoid carbonated drinks or at least limit their consumption to prevent discomfort.
Lifestyle habits to avoid:
Eating late at night: Eating large meals late at night, especially right before bed, is a common trigger for heartburn. When you lie down, it's easier for stomach acid to rise into the esophagus, causing discomfort. To prevent this, try to eat your last meal at least two to three hours before bedtime.
Overeating: Eating large portions in one sitting can overwhelm your digestive system, leading to increased acid production and a higher risk of heartburn. Instead, opt for smaller, more frequent meals throughout the day to give your stomach time to properly digest food.
Lying down after meals: Lying down immediately after eating can also increase the likelihood of acid reflux. Gravity helps keep the stomach contents down, so wait at least 30 minutes to an hour before reclining after a meal.
Smoking: Smoking is a significant contributor to heartburn, as it weakens the lower esophageal sphincter, allowing acid to escape from the stomach more easily. Quitting smoking is not only beneficial for preventing heartburn but also for improving your health.
Wearing tight clothing: Wearing tight belts or clothing around your waist can put pressure on your stomach, forcing acid into the esophagus. Choose loose-fitting clothes to avoid unnecessary pressure on your abdomen.
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
