Frequent Heartburn? 10 helpful remedies to treat it naturally

Soothe the burn naturally with simple home remedies, from sipping ginger tea to elevating your head while sleeping, relief can be closer than you think.(Image: Pexels)

Heartburn, commonly felt as a burning pain behind the breastbone, happens when stomach acid backs up into your esophagus. This is called acid reflux and it’s generally caused by the type of food you eat: something spicy, fatty or acidic. Stress, overeating, smoking and late-night meals are also frequent causes.

For most people, occasional heartburn is a nuisance. But when it happens often, it can disrupt sleep and productivity — even quality of life. Left unchecked long-term, acid reflux can even cause damage to the esophagus or ulcers. Fortunately, relief needn’t always come by prescription. In actual fact, there are quite a few helpful home remedies that can soothe the burn right away.

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“Home remedies for heartburn are quite effective if done regularly,” says Mumbai-based Dr Ramesh Kapoor, a gastroenterologist with more than 20 years of experience. “Lifestyle changes, as well as easy everyday home remedies can also reduce the need for medications and help decrease digestive issues,” he says.

Here are home remedies to help you ease down acid reflux on a daily basis.

Drink a Glass of Cold Milk

Milk may temporarily help soothe symptoms because of its natural acids, which cause some people to feel anxious. Cold milk specifically relieves the esophageal lining and reduces that burning sensation. However, do not drink full-fat milk as it can exacerbate the symptoms because of its fat content.

Chew Sugar-Free Gum

Saliva is naturally alkaline and helps counteract the acid in your stomach. Increased swallowing also moves air trapped from drops in the oesophagus back into the stomach, and thus clears gas which could contribute to refluxing acid; offering speedy heartburn relief.

Consume Aloe Vera Juice

Everyone is familiar with aloe vera's cooling attributes. A small amount of aloe vera juice three times a day may help to relieve esophageal irritation and acts as an acid buffer.

Try Baking Soda Solution

A half-teaspoon of baking soda (sodium bicarbonate) in 4 ounces of water is another option for instant relief. It rapidly buffers stomach acid, providing mild yet effective relief in seconds. But that should be reserved for emergencies.

Eat a Banana or Apple

Its ripe and green cousins are also packed with natural antacids, making it a great snack for heartburn sufferers. Apples, particularly sweet ones, also work to neutralise the stomach acid.

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Elevate Your Head While Sleeping

Elevating the head of the bed, or using more pillows can help reduce nighttime heartburn. This keeps acid from leaking back into the esophagus while sleeping.

Avoid Trigger Foods and Overeating

A new emphasis on preventative care was just as crucial as immediate comfort. Avoiding spicy, fattening or acidic foods and exercising portion control can help cut down on heartburn attacks.

FAQs about heatburn

1. Why should I elevate my head while sleeping?

Elevating your head can help reduce snoring, improve breathing, and alleviate symptoms of acid reflux.

2. How can I elevate my head while sleeping?

You can use an adjustable bed, wedge pillow, or stack multiple pillows to find a comfortable elevation.

3. Is it safe for everyone to elevate their head while sleeping?

Generally, it's safe, but individuals with certain medical conditions should consult their doctor before making changes to their sleeping position.

4. How much should I elevate my head?

A slight elevation, typically between 15 to 30 degrees, is recommended for most purposes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.