Conquer Heartburn with Natural Remedies

What is heartburn?

Heartburn is that warm, tingling, often burning and unpleasant sensation in your chest that almost everyone has experienced at least once in their life. This sensation is caused by a splash-back of stomach acid into the sensitive esophagus.

A quick lesson on anatomy: When we eat, food travels from our mouth, into the esophagus, through a muscle called the lower esophageal sphincter, and finally into the stomach. In the stomach the stomach acid begins to denature and break down your food. 

The lower esophageal sphincter (LES) separates our esophagus from the stomach. It will allow food into the stomach, but (generally) not back out. Sometimes, the LES relaxes at the wrong time and doesn’t do its job properly – thereby allowing stomach acid to splash up into the esophagus. The esophagus is then burned by the acid, and this causes the heartburn feeling in your chest. 

Occasional heartburn is generally not something to be worried about. However, when heartburn becomes more regular (weekly) or other symptoms arise, then it may be due to gastroesophageal reflux disease – otherwise called GERD. GERD is a risk factor for developing esophageal cancer, and therefore something that needs to be taken seriously.

Some symptoms of GERD include: heartburn, chest pain, regurgitation, belching, bloating, and getting full quickly during a meal. However, some people have GERD without heartburn or other classical symptoms. They may have a chronic cough, trouble swallowing, nausea, etc. You should always consult your primary care provider to be properly diagnosed and treated. 

What makes heartburn worse?

Some foods, drinks, and lifestyle choices are known to trigger heartburn because they relax the LES muscle or aggravate the already-burned esophagus. 

• Caffeine (coffee, energy drinks, chocolate)
• Alcohol
• Fatty foods (eg. fast foods)
• Spicy foods
• Acidic foods, such as tomatoes
• Peppermint
• Smoking
• Overeating
• Pregnancy (due to the growing fetus pressing up on the stomach)
• Weight gain
• Stress

How to prevent & treat heartburn

As with all health concerns, it’s always best to see a primary care provider. They are able to properly diagnose, rule out serious disease, and treat based on your health history. Along with their recommendations, you can make some lifestyle changes to manage heartburn.

1. Avoid heartburn triggers – this may mean adjusting your diet, drinking habits, or quitting smoking. 
2. Avoid lying down immediately after  a meal. Heartburn is generally worse at night or when lying down. Give your stomach a chance to empty before napping or going to bed.
3. Exercise regularly and maintain a healthy weight. Exercise & weight loss can reduce heartburn.
4. Increase fiber intake. This can help with overall digestion, but will also help protect the mucosa from stomach acid. Foods with lots of soluble fiber include dried beans, oats, citrus fruits, apples, and strawberries.
5. Try drinking a tablespoon of apple cider vinegar (ACV) mixed with water before a meal. Although counterintuitive, sometimes heartburn is caused by stomach acid being too low (and thereby not stimulating the LES to close fully). Some apple cider vinegar can help to increase stomach acid production and stimulate the LES to close fully. 
6. Consider supplements after consulting with your primary care provider. Some possible recommendations include:
   • DGL – a favorite to alleviate heartburn symptoms by protecting the mucosa of the digestive tract from stomach acid
   • Bitters – bitter herbs stimulate an increase of stomach acid (much like ACV)
   • Calcium carbonate + Magnesium hydroxide – act as an antacid and will lower stomach acid

*Just because something is natural, does not mean that is has no side-effects or no risk. Always ask your ND or MD whether these supplements are right for you. This post is for educational purposes; not a recommendation.

References

Fedorak, R. N., Veldhuyzen van Zanten, S., & Bridges, R. (2010). Canadian Digestive Health Foundation Public Impact Series: gastroesophageal reflux disease in Canada: incidence, prevalence, and direct and indirect economic impact. Canadian journal of gastroenterology = Journal canadien de gastroenterologie, 24(7), 431–434. doi:10.1155/2010/296584

Scott, M., & Gelhot, A.R, (1999). Gastroesophageal Reflux Disease: Diagnosis and Management. University of Kentucky College of Medicine, Lexington, Kentucky Am Fam Physician. 1;59(5), 1161-1169.