Cooling off Heartburn

 

 

 

 

What is heart burn ?
Heartburn/acidity  is a commonly used term for GERD - Gastro Esophageal Reflux Disease . The main symptoms are burning in the chest , rising from stomach region (just below the sternum bone ) & going up toward the neck . It can also cause chest pain which is similar to heart pain and some times its  difficult to differentiate between  pain of heart attack &  GERD  
Other symptoms include dry cough,sore throat, hoarseness,bloating,burping, hiccups, difficulty swallowing, lump in the throat, vomiting or regurgitation.

Why does it happen ?
A muscular ring called the lower esophageal sphincter (LES) separates the esophagus from the stomach. Normally, the LES works something like a gate. The muscle relaxes when you swallow, opening the passage between the esophagus and stomach and allowing food to pass into the stomach. When the sphincter tightens, it closes the passage, keeping food and acidic stomach juices from flowing back into the esophagus. In people with acid reflux, the LES relaxes when it shouldn't or becomes weak and doesn't close tightly. Either problem allows the contents of the stomach to rise up into the esophagus.
 
What foods to AVOID/CUT DOWN for heart burn ?
Caffeine - Coffee, Tea, Energy drinks,Colas- This is most important trigger which must be avoided for rapid relief
Acidic foods - Tomato( esp sauces )  , citrus fruits ( oranges/lime/lemons/vinegar)
Fried & fatty foods (Chips, French fries , Cheese , Bacon etc)
Spicy foods   & pickles (Chilli  , pepper etc)
Sugary foods
Mints & chocolates
For some onions & garlic
Avoid processed or packed foods as much as possible ( Pizzas,Burgers etc )
Any other specific food/drink which is a trigger to the particular person ( maintain a food diary for a week to identify triggering foods ) 

Which foods to take for GERD ?
Take whole grains/vegetables/non citrus fruits/lean meats/egg whites
Non-citrus fruits. While you should avoid citrus fruits, you can enjoy non-citrus fruits such as bananas, melons, apples, and pears, among others.
Fresh curd
Ginger & Fennel
Unsaturated fats from plants and fish. Replace saturated fats and trans fats with oils such as olive, sesame, canola, sunflower, and safflower; avocados; nuts and seeds; soybean; and fatty fish such as salmon and trout.
Water - taking frequent sips of water also helps
Try to take home made foods as much as possible 

What are the other lifestyle changes ?
Avoid smoking
Avoid alcohol
Do not sleep/lie down immediately after food intake. Take dinner 2-3 hours before  sleep. No late dinner or midnight snacks
Chew food properly ( 20-30 times )- mindful eating
Avoid overeating ( eat around 70 to 80 % full ). Eat smaller, more frequent meals.
For obese people, its important to aim for healthy weight
Anxiety & anger also can trigger reflux. So take measures to avoid stress.

Can medications trigger heart burn ?
Certainly . The number one being painkillers Eg Aspirin , Ibuprofen . Other medicines which may aggravate reflux are  Oral contraceptives or postmenopausal hormone preparations containing progesterone ,some antidepressants, bronchodilators, tranquilizers, and calcium-channel blockers. Avoid these medicines or take lower doses.

Bottom line : Dietary changes & lifestyle modifications significantly reduce symptoms of  heart burn .